WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort
CD: 15 minutes
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Run Test (3-Mile Time Trial):
• Do this test on a track or a treadmill.
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near
where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,
• Clear your watch and heart-rate monitor (as applicable to you) and run
three miles as fast as you can. To do this well, you need to really keep
your pacing even and not go too hard/fast too soon. Again, you want to
cover the three miles as quickly as possible, not go real fast and then slow
down. Note: If your heart-rate monitor does not measure average heart
rate, note your heart rate with one mile to go, with1/2 mile to go, and at the
completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Later on, calculate your average pace by converting your time to
minutes:seconds per mile.
• Later on, calculate your average heart rate, if necessary, by averaging the
three heart rates you noted.
Same as Wednesday
Goal is distance or time pending your experience and ability
WU: 100 Swim, 6X50s drill, 100 swim
MS: 6X 200 zone 2, RI 20"
CD: 4 x 75 kick/drill/swim
Ride mindful of your cadence and pedal stroke
Ride 1.5 hours ride on your trainer or road
WU: 15' zone 1
MS: for the next 60’, zone 2, alternate spin up to 110 RPMS for 30" then 30” 70 rpms, then 2 minutes @ 90 rpms. Focus is on smooth pedaling focus on efficiency of movement not high effort
CD: 15’ zone 1
WU: 15' zone 1
MS 5X (3 minutes steady zone 2 into 2 minutes zone 3) RI 3'
CD: 5 minutes zone 1-2