Alex BoikeAll plans by this Coach
ZONE 1 [Z1] Recovery - 60 to 65% of max. Easy pace, feels nice and light
ZONE 2 [Z2]Steady - 65 to 75% of max. Fairly easy pace. Easy enough so that you could hold a conversation
ZONE 3 [Z3]Tempo - 75% to 80% of max. Fairly hard, but sustainable pace
ZONE 4 [Z4] Race tempo - 80 to 90% of max. Hard pace
ZONE 5 [Z5]Red line - 90% to 100% max. Very hard, not sustainable for long
FC Front crawl
PULL FC with pull-buoy float
PULLANKLES FC with pull-buoy between ankles
KICK Kicking on front & holding float
FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes)
WU Warm up
WD Warm down
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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