Warm up cycling or running 10-30 minutes. Do the same exercises you have been doing in MS, but reduce the weight and do 3-4 sets x 8-15 reps. As always, aerobic warm-up and cool down.
The main set will be mostly aerobic work; however a good deal of form work is included at the beginning or the end of the workout. For this workout, speed is less important than good form. Some coaches refer to this as drill work. Neuromuscular training is important during the drill segment. (Can select a Workouts in a Binder card E(Form). )
These intervals improve lactate threshold speed, as the season and your fitness progress. On a mostly flat course or treadmill, complete the specified number of repeats for the time indicated on your plan, allowing heart rate to rise into Zone 4 to 5a over the course of the interval. After heart rate is in Zone 4 to 5a, try to hold it there until the end of the interval. Take recovery as indicated rest between work intervals. Advanced athletes can use pace instead of heart rate to guide the intervals. Run the intervals at an open10K pace, which is roughly 20 seconds faster per mile than 10K pace completed at the end of a triathlon.
Warm up cycling or running 10-30 minutes. Complete the designated plyometric workout, then lift weights. Do the same exercises you have been doing in MS, but reduce the weight and do 3-4 sets x 8-15 reps, 3-4 sets. As always, aerobic warm-up and cool down.
The main set includes paddles; however, the end of the workout includes very fast 25s or 50s without paddles and with an emphasis on high-speed arm turnover. Generally, there is ample rest between swim segments to allow full recovery. Neuromuscular training is more important than sustained high heart rates, during the speed segment. (Can select a Workouts in a Binder Force card and add a few fast 25's at the end if you have time. )
Run on a flat course - a soft surface would be best (grass, dirt or treadmill) - keeping heart rate in Zone 1.
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.