EN Intermediate 32 week 8-Sprint races

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week
Sample Day 1
0:45:00
wts/core

include core and balance

Sample Day 2
0:40:00
straight set varied rest

warmup: 500 choice and techniques main set: 15 x 100 (upper zone 3) as such (5 x 100 with :30 RI) kick 50 (5 x 100 with :15 RI) kick 50 (5 x 100 :20 RI) kick 50 cooldown: 300 choice

Sample Day 2
0:45:00
big gear

adjust number of sets for time. warmup = 15:00
main set = 5 x (2:00 big gear <80 rpm / 1:00 >100 rpm / 2:00 big gear 50-60 rpm / 1:00 >100 rpm) 2:00 RI between intervals. HR 3+ to low zone 4.
cooldown: 10:00

Sample Day 3
0:45:00

accelerations. include 6 x 2:00 at 90%.

Sample Day 3
0:40:00
recovery spin

spin with drills

Sample Day 4
0:40:00
short cruise intervals 200's

warmup: 500 choice and techniques
main set: 2 x (4 x 200 with :15-:20 RI) 1:00 rest between intervals
cooldown: 300 choice

Sample Day 4
0:45:00
wts/core

include core and balance

Lee A Zohlman
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BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

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