WEEK 4 - Rise & Shine - Rest & Snooze
DAY 1
SWIM: 2200
350 easy
4x (75K,D,DPS 10sR, 125 (100 smooth, 25 fast) 10sR
2x (100 70% 10sR, 50 smooth, 100 80% 10sR, 50 smooth, 100 90% 5sR, 100fast)
50 easy
BIKE: 60min incl FTP Test
RUN: 20min easy in Z2
DAY 2
RUN: 55min MAV Shuttles (10min WU, T: 4min progression, 8x 20s @Z6, balance Z2)
DAY 3
SWIM: 2800
900 easy
2x (100 (25-6KS, 25DPS), 100 smooth, 2x 50 80%) 10sR
2x (3x50 desc, 100 pull, 2x 25 SWOLF)
2x (2x 50 90% 1:30, 100 neg split 10sR, 50 all out, 100 pull)
RUN: 50min Marathon Repeats (10min WU incl drills, T: 10min Z3, balance Z2)
DAY 4
BIKE: 60min easy all in Z2
STRENGTH: 3 set, 20 reps of DB Walking Lunges, Band Side Hops, Band Standing Glute Kicks, Band Plank Hold (30s), Band Pull-Aparts, Modified Push Ups, Band Knee Lifts
DAY 5
SWIM: 2500
625 easy
2x (25K, 25S, 100Pull, 50Build, 50 Build)
3x (200Pull -20sR, 75 (rd1: 25K, 50fast, rd2: 25D, 50fast, rd3: all fast) 10sR, 100 (25K, 25S, 25D, 25S) 20sR, 50 fast 30sR)
100 easy
BIKE: 75min Threshold & Hold (WU: 10min incl Spin Ups & 3x 1min @ Z4, T: 3x 7min @ Z4 (2minR), 1x 5min @ Z2, 2x 10min @ Z3 (2minR), balance Z2)
RUN: 20min Brick in Z2
WEEK 3 - every SUNSET is an opportunity to RESET, every SUNRISE begins with NEW EYES
DAY 1
BIKE: 60min Big Gear Work
WU: 10min Z2 with 2@ 30s SpinUps (30sR) and 3@ 1min Z4 (60sR)
T1: off bike: 30s Squats, 30s ISO hold
T2: 3min Z5 (55-65 cadence), 1min Z2
T3: off bike: 45s Squats, 60s ISO hold
T4: 3@ 1min Z5 (55-65 cadence) (60sR), 1min Z2
T5: off bike: 60s Squats, 30s ISO hold
T6: 3@ 30s Z5 (20s in saddle, 10s out of saddle) (60sR)
T7: off bike: 60s Squats, 60s ISO hold
CD: balance of time Z2
DAY 2
SWIM: 2850
WU: 550ez
T1: 2@ 100 (25K, 25D, 50DPS) (10sR) + 100 neg split + 50 SWOLF (20sR)
T2: 2@ 4x 100 (75ez 25fast/50ez 50fast/25ez 75fast/100fast) + 200 Pull
T3: 2@ 4x 50 HBA 1:00/:55
CD: 100ez
RUN: 55min Threshold Repeats
WU: 5min Jog incl drills
T: 4@ 8min Z4 (60sR), balance of time @ Z2
DAY 3
BIKE: 20min easy Ride Z2, incl HCP
DAY 4
SWIM: 2700 Endurance
WU: 425ez
T1: 500, 50 fast, 400 Pull, 2x 50 fast, 300, 3x 50 fast desc, 200 Pull, 4x 50 fast desc 1-3 hold4, 100, 5x 50 HBA
CD: 25ez
BIKE: 1hr25min Threshold & Hold
WU: 10min Z2 with 2@ 20s SpinUps (30sR) and 4@ 1min One-Leg drill
T: 2@ 16min Z4 (2minR), 5min Z2, 2@ 10min Z3 (2minR), balance of time Z2
RUN: 20min Brick Run, 10min Z2, 10min Z3
DAY 5
RUN: 55min Intervals
WU: 5min Z2 incl drills
T: 4@ 4min Z5 (4minR), balance of time Z2
WEEK 2 - don't look for MOTIVATION, find your WHY, then no EXCUSES will come between your and your GOALS
DAY 1
SWIM: 1950
WU: 200, 3@ 50 BLB + 50 BRD + 50 CUD + 100 SWIM, 50 easy
T: 2 rounds @ 50 KICK + 50 DRILL + 50 DDS, 100 fast, 200 pull
CD: 50 easy
RUN: 5k Threshold + 10min Z2
DAY 2
BIKE: 2hr15min Threshold Intervals & Step Ups
WU: 10min Z2 incl 2@ 30s Spinups and 3@ 1min Z4 (1min)
T1: 2@ 16min Z4 (2min), 14min Z2
T2: 3 rounds of: 3min Z3 ~80rpm (2min Z2), 4min Z4 ~75rpm (2min Z2), 5min Z5 ~70rpm (5min Z2), 12min Z2
DAY 3
SWIM: 2050
WU: 425 FS
T1: 4 rounds of: 25 Kick + 25 swim (10sR), 25 drill + 25 swim (10sR), 50 DPS
T2: 2 rounds of: 3@ 50 desc 1-3 on 1:00, 50 dez on 1:15
T3: 2 rounds of: 4@ 50 desc 1-3, hold 4 on 1:00, 100 neg split on 2:30
CD: 25 easy
RUN: 55min Fartlek incl 9@ 3min Z4 (60s jog), balance Z2
DAY 4
BIKE: 60min 30s-90s
WU: 10min Z2 incl 2@ 30s spinups and 3@ 1min (1min) Z4
T: 4@ 30s Z6 (90s Z1), balance Z2
DAY 5
SWIM: 2350
WU: 450 mix
T1: 2 rounds of: 2@ 25 kick, 25 overkick, 2@ 50 drill, 100 smooth
T2: 200 easy
T3: 2@ 50 70%, 100 pull, 100 80%, 150 pull, 200 90%, 4@ 25 race (15sR)
CD: 50 easy
BIKE: 1hr 15min Threshold & Hold
WU: 10min Z2 incl 30s spinups and 3@ 1min Z4
T: 2@ 13min Z4 (2min), 1@ 5min Z2, 2@ 15min Z3 (2min), Balance Z2
BRICK RUN: easy 20min Z2
DAY 6
RUN: 1hr5min Threshold Repeats
WU: 3-5min jog incl drills
T: 2@ 7min Z4 (2min), Balance Z2
WEEK 1 - COUCH to GYM
DAY 1
BIKE: 45min PowerZone Endurance
WU: 13min Z1-Z2, 3@ 30s + 1@ 40s Spin Ups
WU: 13min Z1-Z2, 3@ 30s + 1@ 40s Spin Ups
T: 3min Z3 - 3min Z2, 4min Z4 - 3min Z2, 5min Z4 - 3min Z2, 4min Z4 - 3min Z2, 3min Z4
CD: 1min Z1
CD: 1min Z1
RUN: Sprint 8
WU: 3min Z1
T: 8 Sprint INT @30s (90sR), 1@ 8:34p, 1@ 8:20p, 1@ 8:00p, 1@ 7:42p, 4@ 7:30p
WU: 3min Z1
T: 8 Sprint INT @30s (90sR), 1@ 8:34p, 1@ 8:20p, 1@ 8:00p, 1@ 7:42p, 4@ 7:30p
CD: 1min Z1
DAY 2
BIKE: 15min Interval Ride
WU: 4min Z2, 3@ 30s Spin Ups (30sR)
T: 10@ 30s Z4 (30sR)
CD: 1min Z1
BRICK RUN: 10min easy Z2-Z3, quick feet, posture
DAY 3
RUN: 60min Threshold Repeats
WU: 5min Z1-Z2
T: 6@ 6min @Z4 2% INCL (3min @Z2 0% INCL)
CD: 1min Z1
DAY 4
BIKE: 60min PowerZone Endurance
WU: 13min Z1-Z2, 3@ 30s + 1@ 40s Spin Ups
T: Z3 (Z2) Internals: 3min (2min), 5min (2min), 7min (2min), 5min (2min), 3min (2min), 13min Z3
CD: 1min Z1
STRENGTH: 10min
DAY 5
Was supposed to be a Fartlek run, but due to snow ... 5mile WALK instead.
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