z-velo: 2014 SELECT - Fall/Winter # 2

Summary
Sample Workouts
Author Info

Average Weekly Training Hours 12:45

Training Load By Week

Average Weekly Training Hours 12:45

Training Load By Week

2x a week Increase your PMA by 10 to 20% Off Season or Pre Season Used with a PowerMeter, or a HomeTrainer with fixed resistance. (You need to reuse the same setup each week)

Sample Day 1

1:00:00

HT : 5x2min On - 3min Off

- 20 min warm up
- 5 x 2 min Efforts Max (Full On) - 3 min recovery
- Cool Down

Sample Day 1

1:00:00

Indoors (Rollers or Trainer)

- 20 min warm up
- 5 x 2 min Efforts (Full On) 3 min recovery
- Cool Down

Sample Day 2

2:00:00

Indoors 2 x 20s

- 30min warm up
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down

Sample Day 2

2:00:00

CGV ou HT 2 x 20min

- 30min warm up (Reduit a 10min prog si fait dedans)
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down (reduit a 10min si fait dedans)

Sample Day 3

1:00:00

Indoors (Rollers or Trainer)

- 20 min warm up
- 5 x 2 min Efforts (Full On) 3 min recovery
- Cool Down

Sample Day 4

2:00:00

Indoors 2 x 20s

- 30min warm up
- 20min @ 85% FTP
- 10min recovery
- 20min @ 85% FTP
- 10min recovery
- 5min @ FTP
- 25 min cool down

Sample Day 6

2:00:00

Base Ride (Indoor or Outdoor)

- Easy Base ride

Coach Bart

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BartCoaching

Triathlon, Running

From beginner to Elite,From Sprint to IronMan

My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.

Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange

More information:http://bartcoaching.com

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