Goal: Build in intensive endurance over a shorter ride up to the top end of Zone 2. This ride is all aerobic. Look to heart rate targets first as your cap and hold power as the second target.
★★Goal: to work on building your endurance (Muscular strength + heart rate conditioning) towards half half Ironman pace effort. Each interval should be +/- 2 seconds within eachother for the entire set. You will be completing 20 intervals, of 100y's. The main changing aspect is the rest time which drops every 5 intervals you complete. 30sec, 20sec, 10sec, 5sec etc.. Early on in the set the rest time is full recovery with lots of rest time. The final 1000y is more difficult given the shrinking recovery times. *The goal should be to NOT drop pace but rather hold! **A one to two second difference from one interval to the next is enough speed change from RPE6 to RPE7. **Hold best form throughout. Select an initial early speed that will allow you to perform at the end! ***Total yardage at ~IM to Half IM race pace is 2000y. Just 100y shy of a half iron swim. ****Half Ironman pace ranges from an RPE of 6-8.
★★★Goal: Build your run effort with a higher intensity Z3 ♡ run. A quality build run workout. Helps to develop upper end aerobic running.
*Start on the lower end of heart rate during the main set and move up.
**Do not worry about pace, pace is secondary and not as important as heart ♡ rate conditioning for running.
***HOld best form. Walk if you need to to keep heart rate in check - stay close as you can to these heart rate targets.
Goal: Develop Threshold systems and strength to ride at the Olympic distance and level. -This ride is good for a variety of target events and distances -Look to heart rate first and power targets second. Watch your effort and negative split the effort. (Work load gets harder through the set!) -Be sure to recover as much as possible between each effort -This is BT ("Break Through") or ("Key") workout for the week -Allow sufficient time for recovery. -Hydrate and fuel up. Chose simple carbs during and after your ride to have sufficient energy.
Goal: MS: to build muscular endurance alternating and toggleing different speeds. The second MS: is to build in speed work on slightly tired arms. *RPE6, RPE7 is ~half Ironman race pacing. **RPE8 is ~Olympic to Sprint race pacing.
Goal: To run at a CP60 (critical pace 60minutes) at an average perceived effort of 4.5 or (☯RPE) 4.5 (This should be EASY!!! )
*RPE is a scale from 1-10, 1 being no effort at all and 10 beinig an all out effort. (This should feel quite easy and under control : )
**RPE workotus are helpful since heart rate and pace may not line up with the output or work being done.
***They are especially useful during build phases or when other workotus may compete with performance due to recovery or training load.
****Collect data, ie heart rate and pace - but do NOT use during training. Go by feel, and use the FORCE!
*****RUn with perfect form and high cadence.