This training plan is great for the intermediate athletes that wants to elevate their cycling endurance, run stamina and increase their mobility.
For cycling, the athlete will increase their overall endurance and ride time, starting at 2 hours and completing at 4 hours in the final week. The weekends are spent cycling and the weekdays are reserved for shorter workouts that are 30 - 60 minutes.
During the week, the athlete will work at their running by doing one 30-minute steady state run and one 30-minute interval run. The steady state run is to work at their endurance and pacing. The interval run is to help elevate their threshold, speed and stamina.
There are three yoga sessions in the plan but it is up to the athlete to take a local class or use an online source such as a YouTube channel or yoga app, etc. I do not provide yoga routines or videos but highly recommend using Sarah Beth Yoga on YouTube (my personal go-to).
There is one day off per week for a full day of rest.
The plan is fun, has a variety of workouts, and time for recovery. Although it is based on MaxHR, the athlete can repeat this plan as often as they like and compare their stats to the previous time. If the athlete has a self-paid premium plan, they can change their settings to personalize the plan.
It's a great plan for the off-season or during base training in early season. Or it can be used as a stand-alone plan for running, cycling and mobility fitness.
If you need more information about this plan, please contact me: tammy@gofitlife.ca
Thanks and happy training!
Tammy Lee
GO FIT LIFE
Since 1999
🌐 gofitlife.ca
Coach Tammy Lee specializes in high-touch, integrated coaching for masters endurance athletes pursuing competitive and personal performance goals. Coaching since 1999, she combines endurance training, strength, sports nutrition, and recovery to help athletes perform better while balancing the demands of everyday life. A masters athlete herself, Tammy brings racing experience across mountain biking, cyclocross, running and triathlon. She is the founder of GO FIT LIFE Coaching & Education.