Warm up @ ZR
6x45s @ BEST SUSTAINABLE EFFORT!
1:00 recovery spin between
Ride easy as you feel to final duration
(optional: add up to 45 minutes easy spinning to the end of the workout to log extra miles (if you feel good)
1st mile is within 20 seconds of your last 5k test pace! After the 1st mile, slow WAY down and get down to to the bottom of Z1, this may require a very slow shuffle! Once you reach the bottom of z1, treat this run as a progressive Z1 run, increasing your HR each mile!
Repeat cycle for total duration
5:00 buoy (no paddles)
5:00 paddles + buoy
5:00 Free w fins
Record total meters!
do not exceed ZR at ANY point.
As you feel run. Can be done in conjunction with a bike ride or not, up to you.
5:00 with pull buoy (no paddles)
5:00 free with fins
2 rounds of:
4x25's EASY w 10 sec rest
4x25's Moderate w 15 sec rest
4x25's HARD (all out) w 20 sec rest
Repeat cycle until final duration is met
200 buoy (no paddles)
150 paddles + buoy
100 free (fins optional)
The majority of this ride should be in Z1. The last portion of the ride should build into Z2 if you feel good. Be patient, the goal is to have a progressively higher HR throughout the ride. Its ok to start below Z1 to achieve this goal.
Set your computer to lap ever 30:00 or 7 miles, record splits manually into post activity comments with HR average.
OPTIONAL: add up 60 minutes to the end of this ride if you feel good! Bonus miles.
Pay close attention to your fueling. Report all splits in post activity comments.
1 bottle sports drink every 45:00
1 gel (100kcal) every 45:00
bottle should be mixed at 150-180kcal per bottle.
Recommended sport drink.