70.3

Average Weekly Training Hours 08:32
Training Load By Week
Average Weekly Training Hours 08:32
Training Load By Week
Sample Day 1
0:45:00
recovery ride

this is to help your legs to recover, not for fitness. Keep your HR down and get the blood flowing in your legs.

Sample Day 2
1:00:00
1 mile repeats

2 mile warm up; 3x 1mile repeats  2 min rest in between sets:   1 mile cool down 5k pace

Sample Day 2
0:30:00
EHE/HEH

100 WU 6x 75m  First set is (easy 25, hard 25, easy 25) Second set is (hard 25, easy 25, hard 25) 100 CD

Sample Day 3
1:00:00
high candence

Warmup for 13:50 minutes Main set: 2:00 cadence 90+ 1:00 easy recovery spin 2:00 cadence 100+ 1:00 easy recovery spin 2:00 cadence 90+ 1:00 easy recovery spin 5:00 zone 1 2:00 cadence 90+ 1:00 easy recovery spin 2:00 cadence 100+ 1:00 easy recovery spin 2:00 cadence 90+ 1:00 easy recovery spin 5:00 zone 1 3:00 cadence 90+ 1:00 easy recovery spin 3:00 cadence 90+ 1:00 easy recovery spin 3:00 cadence 90+ 1:00 easy recovery spin Zone 1 to completion

Sample Day 4
0:30:00
30 min

in zone 2

Sample Day 4
0:45:00
200 Repeats (Sprint)

200 Warm Up 5x200 20 secs rest 200 Cool Down

Sample Day 6
1:00:00
1 hour zone 2

zone 2

Brent Cunningham
|
Renegade Endurance

I coach for a world wide endurance club. We offer all types of training plans.