500 w/u choice 4x25 build w/ :20 rest 4x50 build w/ :20 rest 100 Time Trial w/ all the rest you need 100 easy 200 Time Trial w/ all the rest you need 200 easy 400 Time Trial w/ all the rest you need 200+ cool-down (see attachment for test details)
-5:00 Dynamic Warm-Up (see attachment)
-Easy/Aerobic Run (HR<80%max)
***You must follow this Test Protocol in "Slope" or "Level" mode if using a Smart Trainer***
Remember to "lap" your head unit for each interval so you can easily gather average powers for all four intervals.
Does not download to ERG file.
-6:00 Movement Prep*
-10:00 Core Stability Set*
-8:00 Push/Pull Set*
-20:00 Strength Set**
-8:00 Power Set
-8:00 Mobility Set*
*Visit our YouTube Channel for full selection of movements videos to explain/demonstrate each movement: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists
**Download our Excel Spreadsheet for daily details on sets/reps & your specific loads for the program by clicking 'paperclip' icon in upper right corner to download.
-5:00 walk/dyanmic warm-up
-15:00 easy run
-3 miles @ 80%max HR (Aerobic Threshold)
Record 3 mile time and mile splits for later reference. Best performed on a track or flat road course (the same location for every test).
Take this one outdoors if possible (commute?) or you can hit the ZWIFT "group ride" at home:
Ride at aerobic intensity (ie. HR kept UNDER AeT HR/80% max HR).
Your aerobic fitness/freshness will be your guide to terrain...
More Fit = faster/harder paced riding while staying under AeT.
Less Fit = slower/easier paced riding to stay under AeT.
As your aerobic fitness improves, move towards hillier and/or harder paced rides.
You will also notice that the less aerobic fit you are, the longer the ride gets the harder it is to keep your HR under AeT HR as you fatigue. Adjust ride duration accordingly. More fit = longer rides, Less fit = start with shorter rides and gradually extend over time.
DO NOT exceed AeT HR/80% max HR!
WARM-UP: -300 easy choice -6x50 fins (25 kick/25 swim), 0:10 rests MAIN SET: 1 Round: -300 @ 70% snorkel, band, buoy, 0:20 rests -3x100 @ 80% snorkel, band, 0:15 rests -4x50 swim @ 90%, 0:10 rests STROKE RATE SET: -12x25 @ high stroke rate, 0:10 rests WARM-DOWN: -100 easy