Tuesday
- SWIM 0:45
- WARM UP
- 4 x 200 Choice w/20 descend 1-4 from 50% to 75%
- MAIN SET
- 16 x 100 w/10 sec rest after each
- #1-4: Descend from 60% - 85%
- #5-16: Each one should be high quality @88-92%
- -- record your average on the last 12 for future comparison
- COOL DOWN
- 100 Swim - 100 Kick - 100 Pull - 100 Swim
- BIKE 1:20
- This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent distances over time, you can record and analyze your progress weekly.
- Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%
- INTERMEDIATE SET
- 4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
- MAIN SET - BIG TARGET!
- You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your Anaerobic Threshold (AT) energy system.
- 2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
- COOL DOWN
- Continue spinning, bringing your HR down slowly until it's under 50% by the end
CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-to-week for comparison, and be careful not to overstress your knees!
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