BIKE On stationary bike, do: 20min easy w/u 25x POWER Intervals [1min at 40-50 cadence HARD RESISTANCE / with 1min VERY EASY recovery] 10min EASY c/d Make each effort ALL OUT against VERY HIGH resistance! The cadence should be low (40-50 rpm per leg per minute) because you can’t push any harder because the resistance is so high! We are aiming for rubbery legs.
Week 1: 60min easy cycling on stationary or outside
Week 2: 30min easy w/u + 15x Power + c/d
Week 3: 30min easy w/u + 15x Power + c/d
Week 4: full session
SWIM w/u: 4x100m easy (15sec rest after each) 4x the following (use pb + small paddles) [16x25m as First 3 are swum EASY (20sec rest) Every 4th 25m effort ALL OUT (20sec rest) After the 25’s, swim 200m ALL OUT (no pull buoy or paddle) Take 4min total rest (no swimming) ] Repeat the above as indicated c/d: 4x 100m easy (with paddle/pb)
Week 1: w/u + c/d + 2x [25’s + 200m] (no paddles/pb)
Week 2: w/u + c/d + 3x [25’s + 200m] (no paddles/pb)
Week 3: Full session! (no paddles/pb)
Week 4: Full session!
BIKE on road or stationary, as: 20min easy w/u INTERVALS as indicated Ride these in a big gear, cadence 70-80 Easy gear for VERY EASY Recovery 20min easy c/d
Week 1: 75min easy cycling on stationary or outside
Week 2: 75min moderate cycling on stationary or outside
Week 3: 7x [3min FAST / 2min easy]
Week 4: 7x [5min FAST / 1min easy]
SWIM 60x50m, swum as: First 6 easy w/u Last 6 easy c/d The rest ALL SAME SPLIT (meaning: Start easy and hold the same pace for each) Maximum SUSTAINABLE pace NEVER burning lungs Aiming for DEAD ARMS Using small paddles + pb 5sec rest after each Don't aim to destroy yourself aerobically on these!! The point is to swim steady, not to set best times -- but to hold the best time that is sustainable for ALL of these, for the entire set!!! So the LAST 50m should be the same pace as the FIRST!!!
Week 1: 40x50m, all easy
Week 2: 50x50m, all easy – last 20 with paddles and pb
Week 3: 50x50m, all easy – last 30 with paddles and pb
Week 4: Full Session
RUN Treadmill or road 15min build W/U Then 42min as 2x the following set: 1min FAST 5min Moderate 2min Hard 5min Moderate 3min Moderate to hard 5min Moderate Repeat. +choice cool down at the end of the session
Week 1: 40min easy run on land
Week 2: 60min easy run on treadmill
Week 3: full session
Week 4: full session
SWIM Pyramid Set - final 50m of each HARD 3x the following: 50m (5sec rest) | 100 (10sec) | 200 (15sec) 300 (20) | 400 (25) | 300 (20) | 200 (15) 100 (10) | 50 (5) With paddles/pull Keep non-fast portion EASY, and fast – FAST
Week 1: 1x the set
Week 2: 2x the set
Week 3: Full session, all easy, with paddles/pb for 2nd rep
Week 4: Full Session!
BIKE Long Bike, building over time: We’ll be adding a run to this later You’ll be pushing harder in this workout in following weeks Push a bigger gear and keep your muscle tension high – but not maxed out! Aim for cadence around 70-80 – this will mean pushing quite hard at times.
Week 1: 150-210min easy and flat
Week 2: 150-210min easy and flat
Week 3: 210min as 150min easy / 60min moderate
Week 4: 210min as 120min easy / 90min moderate