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

Author

Bart Rolet

All plans by this Coach

Length

2 Weeks

Typical Week

7 Bike, 2 Strength

Longest Workout

3:30 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

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)

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 12:45

Coach Bart

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

Back to Plan Details

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

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

$150.00 - Buy Now