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.
Goals: Core strength and balance. Sample workout. Options include yoga, pilates or other strength class
Controlled motions; focus on technique
WU: 5 minute cardio of choice
-Elbow and knee lunge
-Walking hip cradle
-Double leg bridge
-Single leg bridge Lateral hip circuit
- Step up
-Lat pull down
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
CD: foam roller
Swim with a masters group or solo. Focus on skills and drills. 1000-1500
WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
4X 50 as 25 fingertip drag/ 25 swim
4X50 25 thumb-slide / 25 swim
MS: Focus on the aspect of the drill (recovery) into the main set.
1-2x (10X 50 ) swim RI 10"
CD: 4X50 as 25 thumbslide / 25 fingertip drag
Optional easy spin skills and drills 30-45 minutes Sample workout below
WU: 5 minute spin then 4x (30" RLO / 30" LLO)
RI 30" easy RPE 1-2
Ride 30", 95-105 RPM.
Ride 30" 85-95 rpms
Ride 30" 105-115 RPM
Ride 1' 85-95 rpms
Ride 1', 75-85
Ride 1' 105-115
Ride 1:30" 65-75
Ride 1:30' 85-95 rpms
Ride 1:30 choice
CD: Ride 10’ EZ, 85-95 RPM.
Run :45 focus on your form. Forward lean, aim for 85-90 one foot strikes per minute. Intensity zone 1-2