Zwift ride Sat 7 Sept

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00
Sample Day 1
1:30:00
75.3TSS
Cycling Foundation (CF11p-i)

WARM UP
5 mins @ easy spin (85+ rpm)
5 sets of:
30 sec @ cadence 100+rpm (low power, just high cadence)
30 sec @ easy spin

MAIN:
20 min Zone 1
5 x
- 5 min lower Zone 2
- 5 min upper Zone 2

COOL DOWN:
10 min in easy (Zone 1)

Use your zones from TrainingPeaks or go to https://shotcoaching.com.au/training-zones for info on zones

Sample Day 8
1:30:00
75.3TSS
Cycling Foundation (CF11p-i)

WARM UP
5 mins @ easy spin (85+ rpm)
5 sets of:
30 sec @ cadence 100+rpm (low power, just high cadence)
30 sec @ easy spin

MAIN:
20 min Zone 1
5 x
- 5 min lower Zone 2
- 5 min upper Zone 2

COOL DOWN:
10 min in easy (Zone 1)

Use your zones from TrainingPeaks or go to https://shotcoaching.com.au/training-zones for info on zones

Stuart Harsley
|
SHOT coaching

My coaching approach draws on my experience across all levels of triathlon, formal coaching training (triathlon and corporate), a lifelong passion for continuing education, and professional training as a scientist in physiology, epidemiology, and biostatistics. I pride myself in being up to date with the latest techniques and technology. My coaching style is highly individualized to the athlete, and I take a high level of personal interest in my athletes’ progress - your success is my success.