Week > 9
- As promised, this Week will be the first of four « step down » weeks.
- Both the volumes and intensities are scaled back slightly for the purpose of allowing your body to adapt to the workouts you have completed.
- Four weeks from now will be the next « step down. »
Monday
- Complete recovery day
Tuesday
BIKE: 0:40
- 15:00 easy warmup spin
- 2 x 10:00 w/2:00 recovery
- – HR intensity should increase as you increase your gearing, as follows:
- 1:00 in « easy » gear, 100-105rpm |-§-| 60-65%;
- 2:00 in next hardest gear, 95-100rpm |-§-| 65-70%;
- 3:00 in next hardest gear, 90-95rpm |-§-| 70-75%;
- 4:00 in next gear, 85-90rpm |-§-| 75-80%
- Cool down to 0:40 total
Run : – 0:35
- the entire time at a steady aerobic pace, keeping your HR at or under 65%.
- Use a quick leg turnover … focus on your (SPM) … and keep your shoulders and head square, steady,and relaxed.
Daily total > 1:15
Week > to date > 1:15
Wednsday
Swimming 0:45
- Warm up
- 8 x (25 , 25 Right Arm, 25 Left Arm, 25 Swim) – continuous
- Main set
- 10 x 75 (25 easy, medium, hard) w/20
- – odds free, evens
- Cool down
- 300 easy swim
Daily total > 0:45
Week > to date > 2:00
Thursday
Swimming 0:45
- Warm up
- 2 x (100 Swimming – 100 – 100 )
- – 2nd set should be faster than the 1st
- Intermediate set
- 6 x 50 w/10 sec rest
- – 1-3, 4-6 from easy to a moderate pace
- Main set
- 5 x 200 |-§-| 75-80% w/30 sec rest – hold your pace even throughout
- (Alternate Set: 5 x 150)
- Cool down
- 8 x 25, alternate Kick/Swim, continuous
Run : – 0:40
- You can perform this workout at your local track, weather conditions permitting. In these cases we will always state the workout in terms of time and distance … use the time guidelines if you are doing this out on the road.
- 20:00 easy jogging, gradually building up to 75% during the last 5:00
- 2 x (1000m / 4:15) |-§-| 80-84% w/(400m / 2:00) easy recovery jog
- – practice even pacing throughout the set
- Alternate Set
- 2 x (1200m / 5:00) w/(400m / 2:00) recovery jog after each
- – from 75% (#1) to 88% (#4)
- Cool down completely, getting your HR below 60% by the end
Daily total > 1:25
Week > to date > 3:25
Friday
Swimming 0:45
- Warm up
- 16 x 50 w/10 (2 Swim, 1 Kick, 1 Pull) – 4 x through
- Main set
- 4 x 300 w/30, keeping your HR even |-§-| 75-80% throughout
- (Alternate Set: 4 x 250)
- Cool down
- 8 x 50 w/10 sec rest
- – begin |-§-| 70%, gradually reducing your HR to 50% by the end
Bike : – 0:40
- 20:00 easy spinning – use a to get into it gradually
- 10:00 |-§-| 75% – steady effort
- Cool down completely for 10:00, until HR is below 50%
Daily total > 1:25
Week > to date > 4:50
Saturday
Bike : – 1:00
- Warm up
- 15:00 Warm up spin
- – take yourself through a slightly increasing gearing pyramid
- Intermediate set
- 2:30 in « middle » gear, 2:00 in easy gear, 1:30 in hard gear – your HR should increase to 75-80% by the end
- Main set
- Moderate Intensity: 3 x (2 miles / 6:30) |-§-| 80% w/1:30 recovery
- – the interval could be replaced with repeats of a fixed distance (i.e. 2 miles)
- Cool down to 1:00 total
Run : – 0:30
Comfortable relaxed run, immediately after cycling .
Daily total > 1:30
Week > to date > 6:20
Sunday
Run : – 0:45
- Nice steady run. Slowly work your HR up to 65%, then hold around 70-75%
Bike : – 0:30
- Flush out your legs with an easy spin directly after the run, either indoors or outside if you can.
Daily total > 1:15
Week > to date > 7:35
Swimming 2:15 – Bike : – 2:50 – Run : – 2:30 – Total: 7:35
