07 - 7-week Tune Up
April ZilgAll plans by this Coach
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You've already done the work, ALL SEASON LONG. You have a good base. You hit the gym regularly. You're a fit animal on the water. All you need is a quick, pick-me-up to get you to one, last-minute race. You don't have time for another mini block, or another micro cycle. Just some fast, intense, whip-you-into-the-best-race-shape-of-your-life work. Add these 4 workouts per week to your existing gym routine, supplement as desired with slow, easy recovery mileage to keep your 80:20 ratio in tact.
This will work wonders for races approximately 1hour and under in duration.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:26 hrs||2:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:26 hrs||2:15 hrs|