Week 20!

Ultra Distance Group

WEEK #20 
Swim 2:30 - Bike 8:30 - Run 5:00 -- Total: 16:00 

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Monday

SWIM 0:45

WARM UP

200 Swim @60% - 200 Kick - 200 Pull - 200 Swim @75%

MAIN SET

4 x 300 w/10 sec rest after each

(Alternate Set: 4 x 250)

-- descend from 70% on #1 to 85% on #4

COOL DOWN

6 x (25 Swim - 25 Kick - 25 Swim) w/10 sec rest after each

-- concentrate on holding good form, allowing your HR to get back to 60% by the end

BIKE 0:50

WARM UP

20:00 easy spin, gradually increase effort to 60%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

Steady aerobic ride: 15:00 right @70%

-- you should feel a smooth, controlled pedal stroke

COOL DOWN

Bring down your HR gradually, finishing @50% by the end.

DAILY TOTAL: 1:35

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Tuesday

BIKE 1:40

WARM UP

15:00 easy spin, gradually increase effort to 65%

INTERMEDIATE SET

2 sets of:

4 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm)

-- spin easy for 2:00 between sets (keep your HR between 60-70%)

MAIN SET

This classic "AT" (anaerobic threshold) set is designed to test your ability to hold a steady, controlled pace for a longer period of time. The idea is to use the first few repeats (3 or 4) to raise your HR up to about 80%, then hold this "steady state" for the duration of the set. Your HR will naturally rise throughout the set, so just concentrate on keeping it below 85% -- any higher and you'll probably have to stop before the set is finished.

16 x (1.2mi / 2km / 3:30) @80-85% w/30 sec recovery spin after each

-- hold your HR above 75% during the recovery period

COOL DOWN

Bring down your HR gradually, finishing @60% by the end.

RUN 0:55

15:00 warm up jog, gradually bringing the intensity up to 65-70%.

The next 30:00 should be a steady aerobic effort @75% or below.

Bring your HR back down gradually, finishing below 60%.

DAILY TOTAL: 2:35
WEEK-TO-DATE: 4:10

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Wednesday

SWIM 0:45

WARM UP

8 x (50 Swim - 25 Kick), continuous

MAIN SET

24 x 50 w/10 sec rest after each

(Alternate Set: 18 x 50)

-- odds: moderate pace (below 70%), minimizing your stroke count;

-- evens: fast pace (85%), still trying to minimize the number of strokes per length

COOL DOWN

5 x 100 w/10 sec rest -- middle 50 Choice

BIKE 1:20

This is the fifth day in a row of riding, and you should be feeling pretty solid on your bike right now. Stick to the suggested intensities carefully.

WARM UP

20:00 gearing pyramid

-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%

DRILLS

2 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

Aerobic interval set:

4 x (3.1mi / 5km / 9:30) @75% w/1:30 recovery @60-65% after each

COOL DOWN

spin at 90rpm, bringing the intensity under 60% by the end

DAILY TOTAL: 2:05
WEEK-TO-DATE: 6:15

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Thursday

SWIM 1:00

WARM UP

600 Swim

2 sets of 4 x 50 w/10 sec rest

-- descend each set, #1 @60% - #4 @80%

MAIN SET

12 x 100 @75% w/10 sec rest after each -- steady aerobic pace

straight into

5 x 100 @85% (race pace) w/10 sec rest after each

-- get your average pace per 100 for the final 500

COOL DOWN

300 easy swim

RUN 1:15

WARM UP

20:00 steady warm up jog, between 60-70%

MAIN SET

Make sure that you maintain an even pace throughout this set. Also, keep jogging through the recovery, never letting your HR get below 65% (staying aerobic) -- the idea is to continue this as if it were one long, evenly paced tempo run.

3 sets of the following (9600m / 6.0mi / 45:00 total)

(1200m / 5:00) @75-80%

(400m / 2:00) recovery jog @65-70%

(800m / 3:30) @80%

(800m / 4:00) @65-70%

COOL DOWN

Continue jogging through the finish (again, no stopping!) -- this will help reduce the recovery time and leave you feeling fresher later in the week.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 8:30

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Friday 
Big recovery day...relax, take a load off your feet, and hydrate like crazy. Big weekend ahead!

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Saturday

BIKE 3:25

Use the duration as a guide if you are riding outside -- the indoor alternative shown here is shorter (around 3:00), but will be more efficient and focused than riding outdoors. The tradeoff, of course, is that you'll miss the bike handling development, fresh air, and general excitement that comes from a long ride. Either way, you win!

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

2nd time through, your pedal stroke should feel smoother:

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

MAIN SET -- BIG TARGET!

These progressive sets begin with aerobic intervals, then increases intensities as the distances decrease. Pace yourself through the entire 55km, and record your results for future reference.

CompuTrainer Alternative: You can, instead of this first set (2 x 20km), simply do the pre-programmed Columbia Triathlon course. Be sure to pace yourself through that as you would this set and be sure to record your results for future comparison.

2 x (12.4mi / 20km / 36:00) @75% w/4:00 recovery after each

3 x (3.1mi / 5km / 9:00) @80-85% w/3:00 recovery after each

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Quick! Off your bike and back out the door!

That big slab of pancakes will have to wait 'til you get back....

Hold a sustained, steady pace @75% through the bulk of the run. Be sure to finish with at least 3:00 of walking -- then go ahead and eat!

DAILY TOTAL: 4:15
WEEK-TO-DATE: 12:45

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Sunday

RUN 2:00

It's time for another MAF test to check out your aerobic condition. Record your results of this main set for future comparison -- you should be seeing steady improvement as your overall fitness improves.

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes -- continue into a

30:00 aerobic run, ending up at the track

INTERMEDIATE SET

6 x 20 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target (7mi / 11.2km total, including recovery):

4 x (2400m / 1.5mi) right @75% w/400m @65-70% after each

-- the entire set will provide aerobic work, and breaking this into intervals will enable you to focus on holding good form while keeping your HR under control

Go straight through into your cool down, beginning @75% and reducing the intensity gradually to under 50% by the end.

BIKE 1:15

This ride can be done either indoors or outside (be careful not to get caught outside in chilly weather -- up north anyway!). If you're inside, then here's some basic structure to follow:

25:00 spin

It's always a struggle to get your "riding legs" back after a hard run, so don't be surprised if you're going relatively slow at first. Your blood will get redistributed quickly, bringing oxygen and "freeing up" the other large muscles in your legs used for riding.

4 x (2.5mi / 4km / 7:30) @75% w/2:30 @60-70% after each

Wind it down the last 10:00, finishing with your HR back under 60%.

DAILY TOTAL: 3:15
WEEK-TO-DATE: 16:00

Week 19!

WEEK #19 
Swim 2:30 - Bike 6:05 - Run 3:35 -- Total: 12:10 

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Monday

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull -- straight into

4 x 50 Build Up w/10 sec rest after each

MAIN SET

4 x 400 w/30; hold each one even @70-75% -- no harder!

(Alternate set: 4 x 250)

COOL DOWN

6 x 50 Choice w/10

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:30

WARM UP

20:00 Gearing Pyramid:

--4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air -- go for it!

3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)

COOL DOWN

Bring down the intensity gradually:

-- 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping

RUN 0:55

Aerobic intensity throughout, holding the middle 30 minutes @70-75%.

Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.

Cool down completely at the end.

DAILY TOTAL: 2:25
WEEK-TO-DATE: 3:10

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Wednesday

SWIM 0:45

WARM UP

2 sets of (100 Swim - 100 Kick - 100 Pull) -- continuous

8 x 25 w/5 sec rest, as follows: 1 slow, 1 moderate, 2 fast -- twice through

MAIN SET

8 x 200 w/20 sec after each -- alternate 2 @85% w/ 1 @70%

-(total of 6 @85%, 2 @70%)

(Alternate set: 6 x 200)

COOL DOWN

200 easy

BIKE 1:15

WARM UP

10:00 warm up spin, gradually getting your HR close to 70%

Aerobic intervals:

2 x (9.3mi / 15km / 27:00) @70-75% w/3:00 recovery @60% after each

-- use a gearing that allows you to maintain a cadence of 90-95 rpm

COOL DOWN

Use the remaining time to bring your HR back down to 50% before stopping.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 5:10

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Thursday

SWIM 1:00

WARM UP

400 Swim - 200 Kick - 200 IM

MAIN SET

2 sets of (4 x 250 w/30 sec rest after each)

- descend each set from 70% on #1 to 90% on #4

(Alternate set: 2 sets of 4 x 200)

COOL DOWN

4 x100 w/10, holding your HR under 60% throughout

RUN 1:05

This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.

WARM UP

15:00 steady warm up jog, between 60-65%

Intermediate Set:

4 x 20 sec run ups w/1:00 recovery jog after each

MAIN SET

4 x (1 mile / 1600 m / 7:00) w/(600m / 3:00) @60%

#1 & 2 @75% (no higher!), #3 & 4 @80-84%

COOL DOWN

Use the remainder of the time to jog around the track, bringing your HR back down gradually below 60%. Finish with 3-5:00 of walking to completely flush out your legs.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:15

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Friday 
Total recovery day. Relax and put your feet up...

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Saturday 
This session, as usual, is written for those who are stuck indoors. April can be a very fickle month weather-wise...if you can get outside, we'd recommend it now for building a stronger set of bike handling skills for those early season races.

BIKE 2:25

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

Spin a couple of minutes before starting the main set...

MAIN SET

2 x (11.2 mi / 15 km / 33:00) @70-75%% - 2:00 recovery spin after each

3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each

COOL DOWN completely, bringing your HR back under 60% before stopping.

DAILY TOTAL: 2:25
WEEK-TO-DATE: 9:40

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Sunday

RUN 1:35

15:00 jogging, gradually raising your HR to 70%

30:00 @75% - 20:00 @80% - 5:00 @85%

Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.

BIKE 0:55

Spin @65% effort and 90-95 rpm, immediately after the run if possible.

This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.

DAILY TOTAL: 2:30
WEEK-TO-DATE: 12:10

All Down Hill From Here...

Halfway! That is all... WEEK #18 Swim 2:30 - Bike 5:45 - Run 3:45 -- Total: 12:00 Monday SWIM 0:45 WARM UP 400 Swim - 200 Kick - 200 IM MAIN SET 2 sets of (5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets -- set #1 is Swim; #2 is Pull (ALTERNATE SET: 2 sets of 4 x 150) COOL DOWN 200 easy swim DAILY TOTAL: 0:45 Tuesday BIKE 1:25 WARM UP 10:00 easy spin, gradually increase effort to 65% MAIN SET 3 x (3.1mi / 5km / 9:00) @75% w/2:00 easy spin @ 60-65%) DRILLS 3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each -- each repeat is 3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition) MAIN SET (Continued) 2 x (3.1mi / 5km / 9:00) @84% w/2:00 easy spin @ 60-65%) COOL DOWN spin easy @85 rpm, bringing your HR back under 60% by the end RUN 0:55 This is a good time to follow an aerobic ride with a run that will stay aerobic as well. Even if you have to put this in later in the day, hold your HR right at 75% for the bulk of the run, allowing enough time to cool down completely by the end. DAILY TOTAL: 2:20 WEEK-TO-DATE: 3:05 Wednesday SWIM 1:00 WARM UP 200 Swim - 200 Kick - 200 Pull - 200 Swim -- 2nd Swim faster than the first Intermediate Set: 8 x 50 (25 easy / 25 fast) w/10 sec rest (ALTERNATE SET: 6 x 50) MAIN SET -- BIG TARGET! 5 x 400 w/30 sec rest after each -- descend the set: #1 & 2 @75%; #3 @80%; #4 @85-90%; #5 @90+% -- try to keep your stroke count as even as possible throughout the set -- as you tire, concentrate on holding proper technique, especially in your turns/pushoffs (ALTERNATE SWIM is 4 x 400) COOL DOWN 4 x 75 easy (@60%) w/15 sec recovery after each BIKE 1:15 Keep the intensity low today no matter how good you may feel. Save it for tomorrow. 20:00 warm up spin, gradually bringing your HR up to 70% (no higher) DRILLS 3 x 3:00 ILT w/30 sec recovery after each -- each repeat should be 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition) Aerobic Time Trials: 3 x (3.1mi / 5km / 9:00) @75% w/2:00 recovery in between 12:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts. DAILY TOTAL: 2:15 WEEK-TO-DATE: 5:20 Thursday SWIM 0:45 WARM UP 800 -- every 4th 25 Kick (no board) MAIN SET 10 x 125 (50 freestyle @75% - 25 Choice @80% - 50 freestyle @85+%) w/ 20 sec rest after each (ALTERNATE SWIM: 8 x 125) COOL DOWN 500 Pull @ 75%; even stroke count and perfect technique RUN 1:10 Today's big target workout contains slightly higher intensity than last time, which is helping us progress towards the Competitive Season. 10:00 warm up jog Intermediate set: 4 x (100m or 20 sec build up / 100m or 40 sec recovery jog) -- no additional rest between sets MAIN SET - BIG TARGET 3 sets of: (1200m @84% - 200m easy jog -- 600m @84% - 400m easy jog) At the end, jog easy and cool down completely. Allow yourself a couple of minutes to walk at the end. This is the first time on the run we have asked you to raise your HR up this high so you may experience some soreness tomorrow. Do a little extra stretching, drink extra water and get a little extra sleep if you can. DAILY TOTAL: 1:55 WEEK-TO-DATE: 7:15 Friday Take the day off your feet, relax and regroup before tomorrow. Saturday BIKE 2:15 No run following today's ride -- nothing to save up for, so let's do it! WARM UP 20:00 warm up spin, using a gearing pyramid to get into it slowly. Aerobic Set: This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set. 4 x 8:00 @75% with 2:00 @60% recovery MAIN SET -- BIG TARGET This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons. This set is a little tougher than last time around (March 8), but not too different in nature. It's time to start preparing your body for the efforts you'll have to put forth during the Competitive Season. 2 x (5.0mi / 8km / 15:00) time trial @75% w/1:00 recovery btwn 60-70% Intermediate Set: During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work. 4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous 2 x (5.0mi / 8km / 13:30) time trial @84% w/2:30 recovery btwn 60-70% COOL DOWN Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. That's it for today -- Great job! DAILY TOTAL: 2:15 WEEK-TO-DATE: 9:30 Sunday Hopefully you've been handling the increase in hours and intensity thus far. Hard workouts will soon take on a much more anaerobic flavor for the most part. Get psyched to get fast! RUN 1:40 Total aerobic effort. Be sure to keep your HR below 70%. This should feel more like a recovery run than an aerobic workout. Go as easy as you need to in order to accomplish this. Remember, if you feel beat after a recovery session, then you went too hard or too long. BIKE 0:50 Spin out after your run, flushing your legs out with fresh blood. The intensity level here should be at 50-60% and your RPMs at 90-100. DAILY TOTAL: 2:30 WEEK-TO-DATE: 12:00

Almost halfway! Week 17!

I am almost halfway to being done. The weekend workouts were pretty rough, but....I have been able to run outside a lot this week, and that is stellar. My knee is sore, but other than that I continue to truck along. On to week 17!

WEEK #17 
Swim 2:30 - Bike 7:05 - Run 4:45 -- Total: 14:20 

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Monday

SWIM 0:45

WARM UP

400 Swim - 200 Kick - 200 IM; increase effort up to 75%

(Alternate set: 400 Swim - 200 Kick only)

MAIN SET

3 sets of:

(250 @75% - 150 @85% - 100 @90+%) with 20 sec rest after each

-- Stay relaxed and try to keep your stroke count even, regardless of pace.

(Alternate set: 3 sets of 200 - 100 - 50)

COOL DOWN

8 x 50 w/10 sec rest - your choice of strokes & drills

BIKE 0:40

WARM UP

10:00 easy spin, gradually increase effort to 65%

Aerobic Time Trial:

(6.2mi / 10km / 20:00) @75%

COOL DOWN

Bring down your HR gradually, finishing @60% by the end.

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:25

WARM UP

10:00 easy spin, gradually increase effort to 65%

INTERMEDIATE SET

5 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm); then spin easy for 2 minutes

MAIN SET

These are shorter efforts to help you remained focused on holding good form.

12 x (1.2mi / 2km / 3:30) @75% w/:30 recovery spin @65%

COOL DOWN

Bring down your HR gradually, finishing @60% by the end.

RUN 0:50

15:00 warm up jog, gradually bringing the intensity up to 65-70%.

Continue running, holding a steady pace @70-75% for the middle 30:00 before cooling down to the end. Concentrate on proud, perfect posture, relaxed arm swings and initiating your stride from your hips. Keep your stride rate at 90-95 spm throughout.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 3:40

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Wednesday

SWIM 0:45

WARM UP

2 x (100 Swim - 100 Kick - 100 Pull)

-- 1st set @60%; 2nd set @75%

MAIN SET

2 x 750 (#1 Swim; #2 Pull) w/ 1:00 recovery btwn repeats;

#1 @75%; #2 @80-85%

-- should feel slightly slower than race pace

-- concentrate on minimizing your strokes per length

(ALTERNATE SWIM: 2 x 600)

COOL DOWN

2 sets of (8 x 25 on 30 sec interval);

Set #1 is (25 easy/25 fast); Set #2 is all easy, @60%

BIKE 1:05

WARM UP

20:00 gearing pyramid

-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

2 x (3.1mi / 5km / 10:00) @75% w/2:00 recovery spin after each

3 x 3:00 ILT w/30 sec recovery -- identical to above

COOL DOWN

spin at 90rpm, bringing the intensity under 60% by the end

DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:30

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Thursday

SWIM 1:00

WARM UP

6 x (100 Swim - 50 Kick) with 10 sec rest;

-- build up to 70% on #6

MAIN SET

3 x 600 Loco Swim w/1:00 recovery

-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)

-- slow lengths @70-75%, fast lengths @90+%

(ALTERNATE SET: 2 x 600)

8 x 50 on 1:00 alternate (50 easy/50 FAST)

-- no holding back on the fast 50s!

COOL DOWN

200 easy swim

RUN 1:10

This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a "broken" endurance run with short rest intervals between the small pieces. Hold good running form throughout!

WARM UP

10:00 steady warm up jog, between 60-70%

MAIN SET

Be sure to hold you HR in control throughout this set:

20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each

COOL DOWN

Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.

DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:40

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Friday 
Big rest day

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Saturday

BIKE 2:50

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

4 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

-- straight into

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

MAIN SET -- BIG TARGET!

These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).

(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery

(6.2mi / 5km / 9:00) @84% -- Finish strong!

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.

DAILY TOTAL: 3:40
WEEK-TO-DATE: 11:20

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Sunday

RUN 1:55

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes

INTERMEDIATE SET

6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test

-- jog for 3:00 between repeats

-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.

Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the intensity gradually to under 50% by the end.

BIKE 1:05

Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to

70% for 20:00, then

65% for 10:00, finishing with

60% and below for the final 5:00.

DAILY TOTAL: 3:00
WEEK-TO-DATE: 14:20