100m F/c kick
100m F/c pull (with pull buoy)
4x50m ( 25m fast, 25m slow)
4x100m F/c pace for the Time trial with 30sec Recovery Interval (RI)
2 min break and start 1000m Time trial
Cool down after for 5- 10min easy F/c zone 1
Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills. Review your time trial plan. If you are planing test in the gym check spin bike if it works properly.
Warm up well and really CRUSH IT!!
WU: 10-20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.
MS: 20-Minute Time Trial.
If outdoor try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3).
Your FTP is the power average for the 20-minute effort minus 3-5%.
CD: 10-15 minutes of easy spinning.
Warm up well. Run 15 min building hr from zone 1 to 3.
After that 4x400m done on the track with long recovery (2min) pacing to time trial.
Then run a 20 minute time trial on flat course/track.
You can do it in the gym on the treadmill. ( gradient 1%)
Cool down: 10 -15 min
Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2.
Avoid 3-5 zones.
Keep the 2-zone effort steady and continuous.
After the ride confirm that you got at least 50% of the ride in zone 2.
Run in heart rate 1 on a mostly flat, soft surface such as on a trail, grass or beach . VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.
Run 6-8 20sec. run down the slope, walking recoveries on uphill.
The 20sek. Strides interval should be a fast run, but not as fast as you could go. Focus on flat-footed landing.
Your goal cadence is 90 to 96. Fatigue is the enemy of skill development, walk back up, make sure you are fresh as possible for the stride efforts.