Week > 13

Monday

Tuesday

Bike : - 1:00

• 15:00 Warm up
• - 2:00 |-§-| very easy gear, then
• - 3:00 slightly harder (HR up to 60%),
• - 5:00 w/HR at 65%,
• - 5:00 w/ HR |-§-| 70%
• 2 x 9:00 |-§-| 85% w/8:00 recovery |-§-| 60% after each (keep recovery above 60%)
• - each one is as follows:
• 3:00 in aero position, spinning |-§-| 100 rpm in small chain ring .... (use a gearing that will get your HR up to and over 80%)
• 3:00 in climbing position, spinning |-§-| 80 rpm
• (change your gearing and challenge yourself to keep the HR intensity high)
• 3:00 in aero position, spinning |-§-| 90 rpm (in large chain ring if necessary)
• (it should feel like you're pushing hard down a long, long straightaway)
• Cool down completely, gradually reducing your gearing & cadence

Run : - 0:30

• Warm up gradually, taking 10:00 to settle into 70%
• Maintain a modest pace, keeping your HR under 75% throughout the bulk  of this Run .... your stride rate should drop to roughly 80 strides per minute, which should help keep your HR under control.
• Finish by gradually letting your HR return to 60%, with a bit of walking at the very end.

Daily total > 1:30

Week > to date > 1:30

Wednsday

Swimming 0:45

• Warm up
• 800 Swim, except every 4th length (no kickboard/no Zoomers)
• Main set
• 8 x 125 w/30 sec rest after each
• ... perform as follows:
• odds: 50 moderate effort / 75 hard effort
• evens: 75 moderate effort / 50 hard effort
• (Alternate Set: 6 x 125)
• Cool down
• 200 easy swim, bringing your HR back down gradually

Bike : - 0:50

• Again, focus on maintaining control of your intensity.
• Calculate your 60 & 75% HR figures before you begin cycling, and make sure  you keep your HR between these limits during the Main set .
• 15:00 gradual Warm up spin, using a to get into it slowly
• 3 x 7:00 steady effort |-§-| 75% w/3:00 recovery |-§-| 60% after each
• #2 & 4 should be done in the small chain ring and at 100+ rpm
• Cool down completely, bringing your HR down from 75% to about 50% by the end

Daily total > 1:35

Week > to date > 3:05

Thr

Swimming 0:45

• Warm up
• 2x100 Swimming - 2x100 - 2x100 , w/10 sec rest after each 100 ...  continuous: no additional rest between the 100's
• Main set
• the following set, meaning that the first repeat is done at a moderate pace,  and each successive repeat is performed slightly faster ....  the final repeat should be  done at maximal effort.
• 5 x 300 w/30 sec rest after each - #1 should be done at 60%, and descend gradually to over 85% on #5
• Cool down
• 300 easy swim

Run : - 0:50

• 15:00 Warm up period, starting out very easy and gradually increasing your HR to 65%
• 3 x 1 mile, 3 different ways - 400m recovery after each mile :
• #1: (1 mile / 1600m / 6:30) ....  this should be like the start of a road race: don't go out too hard, and gradually get up over 80% by the end
• #2: 2 x (800m / 3:15) w/(200m / 1:00) in between
• - this should get you into your tempo pace, right |-§-| 85-88%
• #3: 4 x (400m / 1:30) w/(100m / 30 sec) in between ... you need to keep your HR under control for the first half of this, then  let your legs turnover quickly on the last half, with your HR up over 90%
• Cool down completely, bringing your HR back down under 60% by the end

Daily total > 1:35

Week > to date > 4:40

Friday

Swimming 1:00

• Warm up
• 400 Swim
• 8 x 75 w/10 sec ... middle 25 (other than freestyle), last length fast freestyle
• Main set
• 3 sets of the following:
• 4 x 150 w/30 sec rest after each ..Swimming at a fast, even pace throughout  ... 100 easy recovery Swimming in between sets 1-2 and 2-3.
• Cool down
• 200 continuous recovery swim

Daily total > 1:00

Week > to date > 5:40

Saturday

Bike : - 1:20

• 20:00 gradual Warm up spin
• 2 x 3:00 sets w/30 sec recovery after each
• (20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) ...  3 x  2 x 4:30 set w/30 sec recovery spin after each
• - each set is done the following way, twice through per set:
• 45 sec in moderate gear |-§-| 100-105 rpm
• 45 sec in easy gear |-§-| 110-115 rpm
• 45 sec in hard gear |-§-| 90-95 rpm
• 2 sets of
• (10:00 |-§-| 75% - 8:00 |-§-| 75% - 6:00 |-§-| 75%
• - 4:00 |-§-| 80% - 2:00 |-§-| 85% w/2:00 after each)
• w/5:00 extra between sets
• Cool down completely, bringing your HR gradually below 60% .... you made it!

Daily total > 1:20

Week > to date > 7:00

Sunday

Run : - 1:00

• Begin with a 15-20 minute Warm up period, gradually allowing your  HR to get to 65% by 10:00 and finally 70% by 15-20:00.
• Then introduce one half-hour solid block of 75% intensity running, holding your pace steady and keeping the effort in this range.
• Cool down completely after this tempo run, allowing your body to gradually decrease the intensity to 60% by the end.

Bike : - 0:40

• Use this ride as a reflective period, flushing out your legs from the weekend's efforts while thinking about where your areas of improvement are.
• If training consistency has been a problem, let me know if you need to make adjustments to your program.
• If you've been able to keep up with the schedule, then you've got to be feeling great about your development to this point.

Daily total > 1:40

Week > to date > 8:40

Swimming 2:30 - Bike : - 3:50 - Run : - 2:20 - Total: 8:40