70. prep phase

Average Weekly Training Hours 05:36
Training Load By Week
Average Weekly Training Hours 05:36
Training Load By Week
Sample Day 1
2200m
Up/Down efforts

A short set with a blend of high pace reps and lower pace efforts where form and technique can be the focus.

Sample Day 2
0:40:00
51.3TSS
z4/5 power Russian pyramids new

The aim of this set is to develop aerobic capacity and muscular power. It works on RPE because HR is unlikely to be sensitive enough to reflect with the short work periods.

Sample Day 2
0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 3
3200m
8/6/4/2/1 building set

A simple build set to develop endurance and build aerobic capacity.

Sample Day 4
0:30:00
15TSS
Hilly run

run 30mins @ z2 over a hilly course

Sample Day 4
1:24:00
99.6TSS
cadnece reps -threshold Copy

Varying the cadence throughout the set helps develop neuromuscular co-ordination. Working at these sub threshold values builds aerobic capacity whilst limiting fatigue.

Sample Day 5
0:58:20
57.5TSS
power hill sprints

These hard hill sprints develop muscular power in a run specific way and will compliment your heavy lifting on this block.

Mike Bridge
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Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

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