Long warm up. Then time trial 30 minutes. ideally on Turbo or flat out-back course. Best effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Warm-up 30 mins progressive to 80%MaxH + drills
2 x 6-10 x 15 secs fast
Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets
Cool-down 5 mins easy
BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)
Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down (eg.5-10 minutes spinning in easy gear)
Warm up for at least 20 minutes, progressively to E2a/b.
For this session you will be riding at ~20 rpm less than your normal, chosen cadence.
Power / effort levels should be in the 'tempo' / E2a/b zone.
Recovery is 5 minutes easy spinning between efforts
16-20 x 400m
Rest 30-40s per 400m
Core Conditioning programme Exercise Plank (P) Side Bridge (each side) Supine Bridge Start Forearms & toes Knees bent + rpt lift Knees bent (KB) + hip Lift rpt Progression 1 P+1leg lift Knees bent & static hold KB & static hip lift Progression 2 P+1arm lift Straight legs & rpt As above + foot raise Progression 3 P+ alt arm &leg lift Straight legs & static hold AS above + 1 leg shoot Progression 4 P+ Swiss ball(SB) Straight legs + 1 leg lift Swiss Ball + hip lift rpt Progression 5 P+SB+Leg lift Straight arm + 1 leg lift SB + static hip lift Progression 6 P+SB+arm lift As above + 1 leg lift Reps With RPT exercises build to 3 x 10 reps. When you can comfortably achieve this then you are ready to move onto the static hold versions Duration Start with 3 x 10s for each exercise. Add 5s to each hold per week. When you hold for 3 x 20s then you can move on to the next level Rest Approximately equal to the duration of the hold