Week > 3

  • This is the third Week  of the initial introductory cycle.
  • As you will see, a Swimming and Bike  workout have been added to the routine.
  • Notice, though, that the overall intensities for the workouts remain the same.

Monday

  • Enjoy the day away from training.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 400 Swimming - 200 - 200
  • Main set :
  • 500 |-§-| 65% - 300 |-§-| 65-70% - 100 |-§-| 70% with :30 rest
  • The goal of the set is to hold a consistent pace within each repeat.
  • And as the repeats get shorter, your pace should get faster.
  • Try to hold your stroke count even (take the same number of strokes per lap) throughout the set.
  • Cool down :
  • 3 x 100 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim) with :10 rest

Daily total > 0:45

Week > to date > 0:45


Wednsday

Bike : - 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Raise your HR as close to 70% as you can without going above it and keep it there for 40 minutes.
  • You should stay in your small chain ring and spin at 95+rpm.
  • This will help you develop a smoother pedal stroke than if you spun at a slower cadence in your large chain ring.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip below 65%.

Daily total > 1:05

Week > to date > 1:50


Thursday

Run : - 0:35

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • During the middle 20 minutes, keep your HR steady as close to 70% as you can.
  • Keep your shoulders and upper body relaxed, while initiating your arm swings from your elbows.
  • Cool down :
  • Bring your HR back down to 60-65% during the remainder of the run.

Swimming 0:45

  • Warm up :
  • 2 sets of:
  • 100 Swimming - 100 - 100 ; make the second set of 100s faster than the first set.
  • Take no added rest between repeats.
  • Main set :
  • 5 x 250 |-§-| 70% with :20 rest; best average
  • Try to hold consistent repeat times throughout the set.
  • Work on perfect, relaxed technique and an even stroke count.
  • Cool down :
  • 200 easy swim, your choice

Daily total > 1:20    Week > to date > 3:10


Friday

Swimming 0:45

  • Warm up :
  • 800 Swimming (every 4th 25 is backstroke)
  • Main set :
  • 2 x 200 with :20 rest
  • 3 x 100 with :10 rest
  • 6 x 50 with :10 rest
  • Get your HR as close to 70% (without going over) as you can during the entire set.
  • As the repeats get shorter, you will probably have to put more effort into them in order to get your HR up to 70%.
  • This is a great way to begin the process of teaching your body to go faster while staying aerobic.
  • No added rest during the set.
  • Cool down :
  • 300 easy swim, your choice

Daily total > 0:45

Week > to date > 3:55


Saturday

Bike : - 1:05

  • Warm up :
  • 10:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Spin in your small chain ring at 95+ rpm |-§-| 70% for the middle 45 minutes.
  • Cool down :
  • Allow your HR to come back down to 60-65% for the last 10 minutes. Continue to spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 5:00


Sunday

Run : - 0:40

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • Hold your HR at 65 - 70% for the next 25 minutes.
  • Concentrate on staying light on your feet and try to keep your stride rate at 90-95 spm.
  • Cool down :
  • Jog easy below 65% to the end.

Bike : - 0:50

  • Try to do this ride right after running if you can.
  • Keep your HR below 70% and spin at 95+ rpm in your small chain ring.
  • During the middle 30 minutes, do three sets of:
  • 3:00 |-§-| 70%
  • 2:00 |-§-| 60%
  • 3:00 |-§-| 70%
  • 2:00 |-§-| 65%
  • Ease back below 65% for the final minutes to the end.

Daily total > 1:30

Week > to date > 6:30

Swimming 2:15 - Bike : - 3:00 - Run : - 1:15 - Total: 6:30

training sport

  Swim-bike-run-03       

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