Welcome to your beginner draft legal training plan!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes
MS: 1 hour at endurance pace.
CD: 15 minutes
Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU: 100 drill, 50 kick, 100 drill, 50 kick.
500 at T-pace.
50 kick easy.
100 swim good form.
WU:15 minutes steady at L2 Endurance
MS: Then do 2x15 minutes at Sweet Spot (88-93% FTP). Rest for 5 minutes easy between each at L2 Endurance.
Then finish with 20 minutes at L3 Tempo.
CD: 15 minutes at 1 Active Recovery.
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (20”).
#2—50 easy, 100 mod, 50 fast (30”).
#3—50 easy, 50 mod, 100 fast .
CD: 150 easy with drills.
WU: 15 minutes at L2 Endurance
MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.
Also get in 2 x10 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.
CD: 10 minutes at L1 Active Recovery
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.
What was your goal-pace heart rate?