Week > 6

Monday

• Complete recovery day.

Tuesday

Bike : - 0:50

• 15:00 Warm up spin
• 15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)
• 3 x 6:00 w/2:00 recovery, hold your HR |-§-| 75%
• #1 & 2 in "medium" gear, #3 in "hard" gear
• Alternate Set
• 3 x 4:30 |-§-| 84-88% w/3:30 recovery spin, all in "hard" gear
• Cool down spin to 0:50 total

Run : - 0:30

• The entire time at a steady aerobic pace, keeping your HR at or under 65%.
• Use a quick leg turnover and keep your shoulders and head square, steady, and relaxed.
• From 13-21 minutes (8 min. total), throw in
• 4 x 20 second strides w/1:40 recovery in between.
• Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
• Your HR may rise during (and shortly after) the strides to 80+%, but you should
• continue to recover until your HR returns back under 65% again.
• Finish the Run with a Cool down to 30 total minutes, bringing your HR gradually down to 50%.

Daily total > 1:20

Week > to date > 1:20

Wednsday

Swimming 0:45

• Warm up
• 300 Swimming - 100 Kick - 200 Pull
• 4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
• Main set
• 2 x 500 Swim, alternate (50 |-§-| 70% / 25 |-§-| 84-88%)
• (Alternate Set: 2 x 350)
• Cool down
• 300 easy swim

Bike : - 0:45

• 15:00 Warm up spin - use 
• 3 x : (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery
• Spin easy |-§-| 60-65% to 0:45 total

Daily total > 1:30

Week > to date > 2:50

 Thursday

Swimming 0:40

• Warm up
• 400 Swimming - 200 Kick - 200 Pull
• Main set
• 6 x 150 w/15 sec recovery, |-§-| slightly elevated HR (75%) ...record your average time for these, using your stopwatch
• to record each repeat if you can
• Cool down
• 300 easy swim

Run : - 0:40

• 15:00 Warm up jog, keeping your HR under 70%
• 2 x 4:00 w/2:00 recovery
• #1 moderate |-§-| 65-70%
• #2 comfortably fast, |-§-| 70-75%
• Alternate Track Set
• Do this instead of the above only if you feel ready for some high intensity work!
• 2 sets of the following:
• (1200m / 5:30) |-§-| 75-80%; (400m / 2:00) recovery
• (800m / 3:30) |-§-| 84-88%; (400m / 2:00) recovery
• (400m / 1:45) |-§-| 88+% (400m / 2:00) recovery
• Cool down completely, getting your HR below 60% by the end especially if you did the track workout

Daily total > 1:20

Week > to date > 4:10

Friday

Swimming 0:45

• Warm up
• 500 Swimming - 250 - 250
• Main set
• 5 x 250 w/20 sec recovery - all at moderately hard effort
• (Alternate Set: 4 x 200)
• Cool down
• 300 easy

Bike : - 0:30

• Spin easy in your small chain ring for the entire duration,
• keeping your HR at or below 65%:
• Begin in a very easy gear (i.e. 39x19) for 3:00,
• then adjust to the next hardest gear (39x17) for 6:00,
• then the next hardest (39x15) for 9:00,
• and then back down (to 39x17) for 6:00
• and the lowest (39x19) for 3:00

Daily total > 1:15

Week > to date > 5:25

Saturday

Bike : - 1:00

• 15:00 Warm up spin - use " "
• 3 x w/30 sec light spinning after each
• (2:00 in middle gear |-§-| 65% / 1:00 in easy gear |-§-| 60% / 3:00 in hard gear |-§-| 70%)
• 2 x 6:00 |-§-| 80% w/5:00 recovery
• #1 use "medium" gear and spin 95-100 rpm;
• #2 use "hard" gear and spin 88-92 rpm
• record your times and avg HR for both repeats
• Alternate Set
• 2 x 6:00 |-§-| 84% w/5:00 recovery
• use "hard" gear on both repeats
• Cool down to 1:00 total

Run : - 0:25

• Work on keeping your leg turnover relatively fast, holding your head steady by
• reducing any up-and-down bouncing. Ignore your competitive instincts to attack
• the hills and boost your heart rate. It's important to keep your intensity in check,
• especially during the building winter months.

Daily total > 1:25

Week > to date > 6:50

Sunday

Run : - 0:40

• Hold your HR at or below 70% throughout today's long run. Fight the tendency to push it .... really use the 70% intensity level as a strict upper limit for your heart rate.
• You're building cardiovascular strength now; we'll focus on the higher intensity work later in the pre-season.

Bike : - 0:30

• Flush out your legs with an easy spin directly after the run, either indoors or outside if you can.

Daily total > 1:10

Week > to date > 8:00

Swimming 2:10 - Bike : - 3:35 - Run : - 2:15 - Total: 8:00