20 minute test indoors or outdoors
WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 5 minutes
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 100 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow
down. Note: Although you indicated you do not want to train by heart rate, record your average heart rate, at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate
WU: 600 warm up (100 swim/50 drill)
MS: 400 swim zone 2-3 RI 15"
4X 100 descend 1-4 zone 1-4 RI 15"
2X 200 build RI 10:
400 swim zone 2-3
Bike on your own or with a group, ok to ride by distance or time. The goal is to spend time in zone 1-2, RPE 2-4, for the majority of the ride, up to zone 3 RPE 5-7 on the hills.
Ride 40 miles on a hilly course for leg strength