TrainingPeaks.com Workouts
Page 1 of 24
Workouts designed by Joe Friel ©10/10/2005 Private use of these workouts without a subscription is strictly prohibited. Any redistribution or copying is strictly prohibited. Click here for weight workouts Number 1 2 3
Sub-type
Short Desc
E1d
Code
Swim
Type
Endurance
Recovery, form
Swim alone. Very easy recovery swim. Work on form.
HR
E1e
Swim
Endurance
Masters, aerobic, form
Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.
HR
E1f
Swim
Endurance
Masters, shorten, aerobic
Masters. Cut this swim short. Form is the primary focus. Do not go anaerobic.
HR
E2a
Swim
Endurance
200s at T pace + 5
WU: Start slow and gradually build pace/effort. 4 x 50 done as 25 swim, 25 HR kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 3 x 200 (10”) at Tpace + 5 sec CD: 100 easy. Stretch out your stroke Total 1100
E2b
Swim
Endurance
200s at T-pace + 5”
WU: Start slow and gradually build pace/effort. 6 x 50 done as 25 swim, 25 HR kick 6 x 50 done as 25 drill (your limiter), 25 swim MS: 4 x 200 (10”) at Tpace + 5 sec CD: 200 easy. Stretch out your stroke Total 1600
E2c
Swim
Endurance
200s at T-pace + 5”
HR WU: Start slow and gradually build pace/effort. 4 x 100 done as 50 swim, 50 kick 8 x 50 done as 25 drill (your limiter), 25 swim MS: 5-6 x 200 (10”) at T-pace + 5 sec CD: 200 easy. Stretch out your stroke Total 2000-2200
E2d
Swim
Endurance
200s at T-pace + 5”
WU: Start slow and gradually build pace/effort. 4 x 200 done as 100 swim, 100 kick 10 x 50 done as 25 drill (your limiter), 25 swim MS: 8 x 200 (10”) at T-pace + 5 sec CD: 200 easy. Stretch out your stroke Total 3100
HR
E3a
Swim
Endurance
Continuous swim
WU: 5 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 30 minutes
HR
E3b
Swim
Endurance
Continuous swim
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 45 minutes
HR
E3c
Swim
Endurance
Continuous swim
WU: 15 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 55 minutes
HR
E3d
Swim
Endurance
Continuous swim
WU: 20 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 40-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 10 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 70 minutes
HR
E4a
Swim
Endurance
Aerobic ints
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic— easy breathing. 4 x 100 (10”) moderate. CD:: 100-200 easy swim. Total: 950-1050
HR
E4b
Swim
Endurance
Aerobic ints
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic— easy breathing. 4 x 100 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 25 relaxed speed (15”). CD: 200 easy swim. Total: 1500
HR
E4c
Swim
Endurance
Aerobic ints
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic— easy breathing. 4 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 2450-2550
HR
E4d
Swim
Endurance
Aerobic ints
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed. MS: For the first set decrease times with each work interval. All aerobic— easy breathing. 6 x 300 (10”) moderate. Rest 2 minutes. Kick 300 steady. 6 x 50 relaxed speed (15”). CD: 200-300 easy swim. Total: 3050-3150
HR
E5a
Swim
Endurance
Continuous swim
WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (2 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 300 swim at moderate/aerobic effort. Kick 150 moderate effort. CD: 5
HR
4
5
6
7
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Long Description
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Category
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TrainingPeaks.com Workouts
Page 2 of 24 minutes of kicks and swims. Total: 750+
E5b
Swim
Endurance
Continuous swim
HR WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back 3 x (3 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 500 swim at moderate/aerobic effort. Kick 200 moderate effort. CD: 5 minutes of kicks and swims. Total: 1150+
E5c
Swim
Endurance
Continuous swim
HR WU: 5-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 2 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 5 minutes of kicks and swims. Total: 2000+
E5d
Swim
Endurance
Continuous swim
WU: 10-minute swim with your choice of kicks and swims. Drills: Focus on how well you do the drills, not on how fast. Set #1 scull front, set #2 scull chest, set #3 scull back. 3 x (4 x 50 done as 25 skull, 25 distance per stroke emphasis). MS: Using the “feel” for the water you just developed: 5 x 500 swim (1’) at moderate/aerobic effort. Kick 400 moderate effort. CD: 10 minutes of kicks and swims. Total: 3000+
HR
E6a
Swim
Endurance
Pyramid
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 1700
HR
E6b
Swim
Endurance
Pyramid
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 300 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 50 (15”) 100 (20”) 200 (30”) 300 (30”) 200 (30”) 100 (30”) 50. CD: Easy stroking for 10 minutes varying strokes. Total: 1900
HR
E6c
Swim
Endurance
Pyramid
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 2400
HR
E6d
Swim
Endurance
Pyramid
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 500 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (40”) 500 (50”) 400 (40”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 3300
HR
E7a
Swim
Endurance
Mod-easy pyramid
WU: 3 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. HR MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (15”) 200 (40”) 300 (60”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1650
E7b
Swim
Endurance
Mod-easy pyramid
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. HR MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 50 (15”) 100 (30”) 200 (40”) 300 (60”) 200 (40”) 100 (30”) 50. CD: Easy combination of kicks and strokes for 10 minutes. Total: 1900
E7c
Swim
Endurance
Mod-easy pyramid
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. HR MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 2400
E7d
Swim
Endurance
Mod-easy pyramid
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim. HR MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses. 100 (15”) 200 (20”) 300 (40”) 400 (60”) 500 (60”) 400 (60”) 300 (40”) 200 (30”) 100. CD: Easy combination of kicks and strokes for 10 minutes. Total: 3300
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Page 3 of 24
E8a
Swim
Endurance
Alt count-tempo 25s
WU: 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while. focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 200 (30”) at aerobic effort (well below T-pace). 3 x 50 kick (15”) moderate effort. CD: 100 easy swim. Total: 1150
HR
E8b
Swim
Endurance
Alt count-tempo 25s
WU: 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 300 (30”) at aerobic effort (well below T-pace). 4 x 50 kick (15”) moderate effort. CD: 200 easy swim. Total: 1600
HR
E8c
Swim
Endurance
Alt count-tempo 25s
WU: 200-300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 3 x 500 (40”) at aerobic effort (well below T-pace). 6-8 x 50 kick (15”) moderate effort. CD: 200 easy swim. Total: 2500-2700
HR
E8d
Swim
Endurance
Alt count-tempo 25s
WU: 200-300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke. MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses. 4 x 500 (40”) at aerobic effort (well below T-pace). 6-8 x 50 kick (15”) moderate effort. CD: 200 easy swim. Total: 3000-3200
HR
E9a
Swim
Endurance
Descending 100s
HR WU: 200 swim easy. 4 x 50 done as 25 drill and 25 swim. MS: 3 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 2 x 100 (20”) each same pace as #3 of first set. 100 kick steady effort. CD: 100 easy swim. Total: 1000
E9b
Swim
Endurance
Descending 100s
HR WU: 300 swim easy. 6 x 50 done as 25 drill and 25 swim. MS: 5 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 2 x 100 (20”) each same pace as #5 of first set. 200 kick steady effort. CD: 200 easy swim. Total: 1700
E9c
Swim
Endurance
Descending 100s
HR WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim. MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort. CD: 200 easy swim. Total: 2400
E9d
Swim
Endurance
Descending 100s
WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim. MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes. 5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes. 3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort. CD: 300 easy swim. Total: 3000
HR
E10a
Swim
Endurance
Mixed pace
WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. 100 swim building speed throughout. 50 kick building speed throughout. MS: 3 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one. 200 constant, moderate pace. Rest 1 minute. 2 x 100 (20”) each faster than #3 of first set. CD: 100-200 easy swim. Total: 1250-1350
HR
E10b
Swim
Endurance
Mixed pace
WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. HR 100 swim building speed throughout. 50 kick building speed throughout. MS: 300 constant, moderate pace. Rest 1 minute. 3 x 100 (20”) Start easy. Make each 100 faster. 200 constant, moderate pace. Rest 1 minute. 2 x 100 (20”) Start easy. Start easy. Make each 100 faster. CD: 200 easy swim. Total: 1650
E10c
Swim
Endurance
Mixed pace
WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. HR 100 swim building speed throughout. 50 kick building speed throughout. MS: 400 constant pace, moderate effort. Rest 1 minute. 4 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one. 300 constant, moderate pace. Rest 1 minute. 3 x 100 (20”) Start easy. Make each 100 faster. 200 constant, moderate pace. Rest 1 minute. 2 x 100 (20”) Start easy. Make each 100 faster. CD: 200-300 easy swim. Total: 2450-2550
E10d
Swim
Endurance
Mixed pace
WU: 100 swim easy. 50 kick easy. 100 swim moderate. 50 kick moderate. HR 100 swim building speed throughout. 50 kick building speed throughout. MS: 500 constant pace, moderate effort. Rest 1 minute. 5 x 100 (20”) Start easy. Make each 100 faster. Rest 1 minute after last one. 400 constant, moderate pace. Rest 1 minute. 4 x 100 (20”) Start easy. Make each 100 faster. 300 constant, moderate pace. Rest 1 minute. 3 x 100 (20”) Start easy. Make each 100 faster. CD: 400-500 easy swim. Total: 3250-3350
E11a
Swim
Endurance
Descending 300s
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 2 x 300 (30”) both at aerobic effort (slower than T-pace). CD: 100 drill of your choice, 100 swim. Total: 1200
HR
E11b
Swim
Endurance
Descending 300s
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort (slower than T-pace). CD: 100 drill of your choice,
HR
28
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30
31
32
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36
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Page 4 of 24 200 swim. Total: 1600
E11c
Swim
Endurance
Descending 300s
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace). CD: 100 drill of your choice, 300 swim. Total: 2350
HR
E11d
Swim
Endurance
Descending 300s
WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate. MS: Start slow and decrease times for each 300. 4 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 3 x 300 (30”) at aerobic effort (less than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace). CD: 100 drill of your choice, 300 swim. Total: 3500
HR
E12a
Swim
Endurance
200s variable pace
WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1— 100 easy, 50 mod, 50 fast (20”). #2— 50 easy, 100 mod, 50 fast (30”). #3— 50 easy, 50 mod, 100 fast . CD: 150 easy with drills. Total: 1000
HR
E12b
Swim
Endurance
200s variable pace
WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1— 100 easy, 50 mod, 50 fast (10”). #2— 50 easy, 100 mod, 50 fast (20”). #3— 50 easy, 50 mod, 100 fast (30”). #4— 100 fast, 50 easy, 50 mod (20”). #5— 50 fast, 100 easy, 50 mod. (10”) #6— 50 fast, 50 easy, 100 mod. CD: 150 easy with drills. Total: 1600
HR
E12c
Swim
Endurance
200s variable pace
WU: Build effort on each rep. 100 swim, 50 kick, 100 swim, 50 kick, 100 swim. MS: Each numbered set is done non-stop as a 200. #1— 100 easy, 50 mod, 50 fast (10”). #2— 50 easy, 100 mod, 50 fast (20”). #3— 50 easy, 50 mod, 100 fast (30”). #4— 100 fast, 50 easy, 50 mod (20”). #5— 50 fast, 100 easy, 50 mod (10”). #6— 50 fast, 50 easy, 100 mod. (60”) Repeat #1, 2, 3. CD: 150 easy with drills. Total: 2350
HR
E12d
Swim
Endurance
200s variable pace
WU: Build effort on each rep. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: Each numbered set is done non-stop as a 200. #1— 100 easy, 50 mod, 50 fast (10”). #2— 50 easy, 100 mod, 50 fast (20”). #3— 50 easy, 50 mod, 100 fast (30”). #4— 100 fast, 50 easy, 50 mod (20”). #5— 50 fast, 100 easy, 50 mod (10”). #6— 50 fast, 50 easy, 100 mod. (60”) Repeat the entire set (#1-#6). CD: 150 easy with drills. Total: 3050
HR
E13a
Swim
Endurance
Moderate 100s
WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). CD: 300 easy swim. Total: 1300
HR
E13b
Swim
Endurance
Moderate 100s
WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 4 x 75 kick (20”) done as 25 build, 25 fast, 25 easy. CD: 300 easy swim. Total: 1900
HR
E13c
Swim
Endurance
Moderate 100s
HR WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 1 min rest. 3 x 100 mod (10”). 6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy. CD: 300 easy swim. Total: 2350
E13d
Swim
Endurance
Moderate 100s
HR WU: All easy. 100 swim, 100 kick, 100 pull, 100 swim. MS: 5 x 100 mod (10”). 1 min rest. 5 x 100 mod (10”). 1 min rest. 5 x 100 mod (10”). 1 min rest. 5 x 100 mod (10”). 6 x 75 kick (20”) done as 25 build, 25 fast, 25 easy. CD: 300 easy swim. Total: 3150
E14a
Swim
Endurance
Sub-T-pace
WU: 100 easy swim. 6 x 25 alternating 25 scull, 25 count strokes. MS: 1 x 400 at T-pace + 5 seconds per 100. 4 x 100 (40”) descending. Start easy and finish at T-pace on last one. 3 x 50 kick (15”) done as 25 huge splash, 25 no splash. CD: 5 minutes very easy. Total: 1350-1450
HR
E14b
Swim
Endurance
Sub-T-pace
WU: 200 easy swim. 4 x 50 done as 25 scull, 25 count strokes. MS: 1 x 600 at T-pace + 5 seconds per 100. 6 x 100 (40”) descending. Start easy and finish at T-pace on last one. 4 x 50 kick (15”) done as 25 huge splash, 25 no splash. CD: 5 minutes very easy. Total: 2000-2200
HR
E14c
Swim
Endurance
Sub-T-pace
WU: 200 easy swim. 6 x 50 done as 25 scull, 25 count strokes. MS: 1 x 800 at T-pace + 5 seconds per 100. 8 x 100 (40”) descending. Start easy and finish at T-pace on last one. 6 x 50 kick (15”) done as 25 huge splash, 25 no splash. CD: 5 minutes very easy. Total: 2600-2700
HR
E14d
Swim
Endurance
Sub-T-pace
WU: 300 easy swim. 6 x 50 done as 25 scull, 25 count strokes. MS: 1 x 1000 at T-pace + 5 seconds per 100. 10 x 100 (40”) descending. Start easy and finish at T-pace on last one. 8 x 50 kick (15”) done as 25 huge splash, 25 no splash. CD: 10 minutes very easy. Total: 3500-3600
HR
E15a
Swim
Endurance
Paddles/fins
WU: 200 swim. 100 kick. 3 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim. MS: 6 x 100 (20”) alternating 100 paddles and 100 fins. CD: 100 easy swim. Total: 1300
HR
E15b
Swim
Endurance
Paddles/fins
WU: 200 swim. 100 kick. 4 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim. MS: 6 x 100 (20”) alternating 100 paddles and 100 fins. 300 kick moderate. CD: 100 easy swim. Total: 1700
HR
E15c
Swim
Endurance
Paddles/fins
WU: 200 swim. 100 kick. 6 x 100 done as 25 kick, 25 R arm, 25 L arm, 25
HR
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Page 5 of 24 swim. MS: 8 x 100 (20”) moderate, alternating 100 paddles and 100 fins. 300 kick moderate. CD: 200 easy swim. Total: 2200
58 E15d
Swim
Endurance
Paddles/fins
WU: 300 swim. 100 kick. 8 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim. MS: 10 x 100 (20”) moderate, alternating 100 paddles and 100 fins. 300 kick moderate. CD: 500 easy swim. Total: 3000
HR
E16a
Swim
Endurance
With aids
WU: 400 your choice of swim and drills. MS: 150 paddles and buoy moderate (30”). 150 buoy only moderate (30”). 100 swim moderate (30”). 100 fins moderate (30”). CD: 200 easy. Total: 1100
HR
E16b
Swim
Endurance
With aids
WU: 400 your choice of swim and drills. MS: 200 paddles and buoy moderate (30”). 200 buoy only moderate (30”). 200 swim moderate (30”). 200 fins moderate (30”). CD: 400 easy. Total: 1600
HR
E16c
Swim
Endurance
With aids
WU: 500 your choice of swim and drills. MS: 300 paddles and buoy moderate (30”). 300 buoy only moderate (30”). 300 swim moderate (30”). 300 fins moderate (30”). CD: 500 easy. Total: 2200
HR
E16d
Swim
Endurance
With aids
WU: 500 your choice of swim and drills. MS: 500 paddles and buoy moderate (30”). 500 buoy only moderate (30”). 500 swim moderate (30”). 500 fins moderate (30”). CD: 500 easy. Total: 3000
HR
E17a
Swim
Endurance
Variably paced 75s
WU: 100 pull. 100 kick. 200 swim. 100 kick. MS: 2 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 2 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 4 x 25 fast (30”). 2 x 50 fast (30”). CD: 200 very easy. Total: 1200
HR
E17b
Swim
Endurance
Variably paced 75s
WU: 100 pull. 100 kick. 200 swim. 100 kick. MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 6 x 25 fast (30”). 4 x 50 fast (30”). CD: 200 very easy. Total: 1550
HR
E17c
Swim
Endurance
Variably paced 75s
HR WU: 100 pull. 100 kick. 200 swim. 100 kick. MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 8 x 25 fast (30”). 6 x 50 fast (30”). CD: 300 very easy. Total: 2100
E17d
Swim
Endurance
Variably paced 75s
WU: 200 pull. 100 kick. 300 swim. 100 kick. MS: 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1-minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 1minute rest. 4 x 75 (10”) done as 25 fast, 25 slow, 25 fast. 10 x 25 fast (30”). 8 x 50 fast (30”). CD: 500 very easy. Total: 2950
E18a
Swim
Endurance
100 reps + TT
WU: 2 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 2 HR x 50 (10”) moderate. MS: 4 x 100 at T-pace (10”). 300 time trial. CD: 200 pull easy. Total: 1500
E18b
Swim
Endurance
100 reps + TT
WU: 3 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 3 HR x 50 (10”) moderate. MS: 4 x 100 at T-pace (10”). 400 time trial. CD: 100 easy, 300 kick easy, 100 form. 200 pull easy. Total: 2300
E18c
Swim
Endurance
100 reps + TT
WU: 4 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 4 HR x 50 (10”) moderate. MS: 6 x 100 at T-pace (10”). 500 time trial. CD: 100 easy, 300 kick easy, 100 form. 200 pull easy. Total: 2800
E18d
Swim
Endurance
100 reps + TT
WU: 5 x 150 easy each done as 50 pull, 50 kick, 50 swim. 200 kick easy. 4 HR x 50 (10”) moderate. MS: 6 x 100 at T-pace (10”). 800 time trial. CD: 100 easy, 300 kick easy, 100 form. 200 pull easy. Total: 3250
E19a
Swim
Endurance
Short RI 100s
WU: 4 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes. What combination gives you the lowest ‘score?’(Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using what you learned in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 1400
HR
E19b
Swim
Endurance
Short RI 100s
WU: 6 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes. What combination gives you the lowest ‘score?’(Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using what you learned in WU set. 8 x 100 (10”) moderate. 6 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 1700
HR
E19c
Swim
Endurance
Short RI 100s
WU: 6 x 50 easy done as 25 swim, 25 kick. 6 x 50 count strokes. What combination gives you the lowest ‘score?’(Ex: 43 strokes + 45” = 88). MS: Swim a moderate effort using what you learned in WU set. 12 x 100 (10”) moderate. 6 x 50 kick (20”) moderate. CD: 200 easy alternating 50 pull, 50 swim. Total: 2200
HR
E19d
Swim
Endurance
Short RI 100s
WU: 8 x 50 easy done as 25 swim, 25 kick. 8 x 50 count strokes. What combination gives you the lowest 'score?' (Ex: 43 strokes + 45 seconds = 88). MS: Swim a moderate effort using what you learned in WU set. 15 x 100 (10') moderate. 6 x 50 kick (20') moderate. CD: 500 easy alternating 50 pull, 50 swim. Total: 3000
HR
F1a
Swim
Force
Open water, aerobic, sighting
Open water with partner/s. Steady, aerobic effort. Good form -- long stroke. HR Sight on landmarks and swim straight. (If open water is not available this week do the same workout in a pool siting on a landmark above the deck every 4th to 6th stroke.)
F1b
Swim
Force
Open water, fartlek
Open water with partner/s. Several short race efforts. Work on sighting and HR swimming straight. (If open water is not possible this week do the same
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Page 6 of 24 type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)
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S1a
Swim
Speed skill
Drills, 6x50
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
HR
S1b
Swim
Speed skill
Form work, count strokes
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.
HR
M10a
Swim
Muscular Endurance
Down ladder at T- WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 200 at T-pace. 50 kick easy. pace 150 at T-pace. 50 kick easy. 100 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 100 swim good form. Total— 1150
M10b
Swim
Muscular Endurance
Down ladder at T- WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 250 at T-pace. 50 kick east. HR 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. 100 at T-pace. pace 50 kick easy. CD: 100 drill. 50 kick easy. 200 swim good form. Total— 1550
M10c
Swim
Muscular Endurance
Down ladder at T- WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 300 at T-pace. 50 kick easy. HR pace 250 at T-pace. 50 kick east. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. 100 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 300 swim good form. Total— 2000
M10d
Swim
Muscular Endurance
Down ladder at T- WU: 100 drill, 100 kick, 100 drill, 100 kick. MS: 400 at T-pace. 50 kick pace easy. 350 at T-pace. 50 kick easy. 300 at T-pace. 50 kick east. 250 at Tpace. 50 kick easy. 200 at T-pace. 50 kick easy. 150 at T-pace. 50 kick easy. CD: 100 drill. 50 kick easy. 500 swim good form. Total— 3100
M1a
Swim
Muscular Endurance
Short ints/recoveries
WU: 200 free, 100 kick. 3 x 100 done as 25 kick, 25 R arm only, 25 L arm HR only, 25 free. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 5 x 100 @ T-pace (10”). CD: 100 easy. Total— 1200
M1b
Swim
Muscular Endurance
Short ints/recoveries
WU: 200 free, 100 kick. 3 x 100 done as 25 kick, 25 R arm only, 25 L arm HR only, 25 free. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 6 x 100 @ T-pace (10 seconds). 4 x 50 @ T-pace (10 seconds). CD: 200 easy. Total--1600
M1c
Swim
Muscular Endurance
Short ints/recoveries
WU: 200 free, 100 kick. 4 x 100 done as 25 kick, 25 R arm only, 25 L arm HR only, 25 free. 6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 8 x 100 @ T-pace (10”). 8 x 50 @ T-pace (10”). CD: 200 easy. Total— 2700
M1d
Swim
Muscular Endurance
Short ints/recoveries
WU: 400 free, 100 kick. 4 x 100 done as 25 kick, 25 R arm only, 25 L arm HR only, 25 free. 6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim. MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 10 x 100 @ T-pace (10”). 10 x 50 @ T-pace (10”). CD: 400 easy. Total— 3400
M1e
Swim
Muscular Endurance
Masters, LT effort BT: Masters. Swim at ~LT effort--start of heavy breathing. Hold back. Don't HR go anaerobic. Form!
M1f
Swim
Muscular Endurance
Masters, LT, shorten
BT: Masters. Cut this swim short. Swim at ~LT effort--start of heavy breathing. Hold back. Don't go anaerobic. Form!
HR
M2a
Swim
Muscular Endurance
Pyramid
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 200 (15”), 100. CD: 100 easy with emphasis on form. Total— 1300
HR
M2b
Swim
Muscular Endurance
Pyramid
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 300 (15”), 200 (15”), 100. CD: 200 easy with emphasis on form. Total— 1700
HR
M2c
Swim
Muscular Endurance
Pyramid
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 400 (30”), 400 (30”), 300 (15”), 200 (15”), 100. CD: 300 easy with emphasis on form. Total— 2600
HR
M2d
Swim
Muscular Endurance
Pyramid
WU: 6 x 50 increasing pace slightly each 25. MS: All are at T-pace: 100 (10”), 200 (15”), 300 (15”), 400 (30”), 500 (40”), 400 (30”), 300 (15”), 200 (15”), 100. CD: 300 easy with emphasis on form. Total— 3100
HR
M3a
Swim
Muscular Endurance
Ladder down
WU: 6 x 50 done as 25 drill of choice, 25 building speed. MS: 300 at Tpace (30”). 3 x 25 fast (20”). 200 at T-pace (20”). 2 x 25 fast (20”). 100 at T-pace. CD: 200 easy kicks and swims of your choice. Total— 1225
HR
M3b
Swim
Muscular Endurance
Ladder down
WU: 6 x 50 done as 25 drill of choice, 25 building speed. MS: 400 at Tpace (40”). 4 x 25 fast (20”). 300 at T-pace (30”). 3 x 25 fast (20”). 200 at T-pace (20”). 2 x 25 fast (20”). 100 at T-pace. CD: 200 easy kicks and swims of your choice. Total— 1725
HR
M3c
Swim
Muscular Endurance
Ladder down
HR WU: 6 x 50 done as 25 drill of choice, 25 building speed. MS: 500 at Tpace (50”). 5 x 25 fast (20”). 400 at T-pace (40”). 4 x 25 fast (20”). 300 at T-pace (30”). 3 x 25 fast (20”). 200 at T-pace (20”). 2 x 25 fast (20”). 100 at T-pace. CD: 200 easy kicks and swims of your choice. Total— 2350
M3d
Swim
Muscular
Ladder down
WU: 6 x 50 done as 25 drill of choice, 25 building speed. MS: 600 at T-
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Endurance
pace (50”). 6 x 25 fast (20”). 500 at T-pace (50”). 5 x 25 fast (20”). 400 at T-pace (40”). 4 x 25 fast (20”). 300 at T-pace (30”). 3 x 25 fast (20”). 200 at T-pace (20”). 2 x 25 fast (20”). 100 at T-pace. CD: 400 easy kicks and swims of your choice. Total— 3300
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M4a
Swim
Muscular Endurance
Long-short at Tpace
WU: 4 x 50 descend pace. 100 drills of your choice. MS: 4 x 150 at T-pace HR (30”). 50 kick easy. 4 x 50 at T-pace (30”). 50 kick easy. CD: 100 easy swim. Total— 1300
M4b
Swim
Muscular Endurance
Long-short at Tpace
WU: 4 x 50 descend pace. 200 drills of your choice. MS: 4 x 200 at T-pace HR (30”). 50 kick easy. 4 x 75 at T-pace (30”). 50 kick easy. CD: 200 easy swim. Total— 1800
M4c
Swim
Muscular Endurance
Long-short at Tpace
WU: 4 x 50 descend pace. 300 drills of your choice. MS: 4 x 300 at T-pace HR (30”). 50 kick easy. 4 x 150 at T-pace (30”). 50 kick easy. CD: 6 x 50 easy swim. Total— 2700
M4d
Swim
Muscular Endurance
Long-short at Tpace
WU: 4 x 50 descend pace. 300 drills of your choice. MS: 5 x 300 at T-pace HR (30”). 100 kick easy. 5 x 150 at T-pace (30”). 100 kick easy. CD: 6 x 50 easy swim. Total— 3250
M5a
Swim
Muscular Endurance
100s at T-pace
WU: 5-10 minutes of swimming and kicking. MS: 3 x 100 at T-pace (10”). 30” recovery. 3 x 100 at T-pace (10”). 30” recovery. CD: 300 steady swim. Total— 1100+
HR
M5b
Swim
Muscular Endurance
100s at T-pace
WU: 5-10 minutes of swimming and kicking. MS: 3 x 100 at T-pace (10”). 30” recovery. 3 x 100 at T-pace (10”). 30” recovery. 3 x 100 at T-pace (10”). 30” recovery. CD: 400 steady swim. 5 x 50 kick easy Total— 1550+
HR
M5c
Swim
Muscular Endurance
100s at T-pace
WU: 5-10 minutes of swimming and kicking. MS: 4 x 100 at T-pace (10”). 30” recovery. 4 x 100 at T-pace (10”). 30” recovery. 4 x 100 at T-pace (10”). 30” recovery. CD: 500 steady swim. 6 x 50 kick easy Total— 2100+
HR
M5d
Swim
Muscular Endurance
100s at T-pace
WU: 5-10 minutes of swimming and kicking. MS: 6 x 100 at T-pace (10”). 30” recovery. 6 x 100 at T-pace (10”). 30” recovery. 6 x 100 at T-pace (10”). 30” recovery. CD: 600 steady swim. 6 x 50 kick easy Total— 2800+
HR
M6a
Swim
Muscular Endurance
Descending ladder
WU: 5-10 minutes of mixed swimming and drills. MS: 300 at T-pace (60”). 200 faster than preceding 300 pace (60”). 100 faster than preceding 200 pace. CD: 300 easy swim. Total— 900+
HR
M6b
Swim
Muscular Endurance
Descending ladder
WU: 5-10 minutes of mixed swimming and drills. MS: 400 at T-pace (60”). 300 faster than preceding 300 pace (60”). 200 faster than preceding 200 pace (60”). 100 faster than preceding 200 pace. CD: 500 easy swim. Total— 1500+
HR
M6c
Swim
Muscular Endurance
Descending ladder
WU: 5-10 minutes of mixed swimming and drills. MS: 500 at T-pace (60”). 300 faster than preceding 300 pace (60”). 200 faster than preceding 200 pace (60”). 200 faster than preceding 200 pace (60”). 100 faster than preceding 200 pace. CD: 700 easy swim. Total— 2000+
HR
M6d
Swim
Muscular Endurance
Descending ladder
WU: 5-10 minutes of mixed swimming and drills. MS: 500 at T-pace (60”). 300 faster than preceding 300 pace (60”). 200 faster than preceding 200 pace (60”). 200 faster than preceding 200 pace (60”). 100 faster than preceding 200 pace. CD: 1000 easy swim. Total— 2300+
HR
M7a
Swim
Muscular Endurance
Variably paced
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 500 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total— 1100
HR
M7b
Swim
Muscular Endurance
Variably paced
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 200 kick easy. 100 swim good form. Total— 1600
HR
M7c
Swim
Muscular Endurance
Variably paced
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 1500 straight swim alternating T-pace 50s with easy-pace 50s. CD: 300 kick easy. 200 swim good form. Total— 2300
HR
M7d
Swim
Muscular Endurance
Variably paced
WU: 4 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim . MS: 2000 straight swim alternating T-pace 50s with easy-pace 50s. CD: 300 kick easy. 300 swim good form. Total— 3000
HR
M8a
Swim
Muscular Endurance
Long T-paced sets
WU: 100 swim, 50 kick, 100 drill, 50 kick. MS: 200 at T-pace. 50 kick easy. HR 200 at T-pace. 50 kick easy. CD: 100 swim easy. 50 kick easy. 100 swim good form. Total— 1050
M8b
Swim
Muscular Endurance
Long T-paced sets
WU: 100 swim, 50 kick, 100 drill, 50 kick. MS: 200 at T-pace. 50 kick easy. HR 200 at T-pace. 50 kick easy. 200 at T-pace. 50 kick easy. CD: 200 swim easy. 100 kick easy. 200 swim good form. Total— 1550
M8c
Swim
Muscular Endurance
Long T-paced sets
WU: 100 swim, 50 kick, 100 drill, 50 kick. MS: 4 x (200 at T-pace, 50 kick easy. CD: 300 swim easy. 200 kick easy. 300 swim good form. Total— 2100
HR
M8d
Swim
Muscular Endurance
Long T-paced sets
WU: 200 swim, 50 kick, 200 drill, 50 kick. MS: 6 x (200 at T-pace, 50 kick easy). CD: 500 swim easy. 200 kick easy. 300 swim good form. Total— 3000
HR
M9a
Swim
Muscular Endurance
500s at T-pace
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 500 at T-pace. CD: 100 drill. 50 kick easy. 100 swim good form. Total— 1050
HR
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M9b
Swim
Muscular Endurance
500s at T-pace
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 2 x 500 at T-pace (45”). CD: 100 drill. 50 kick easy. 200 swim good form. Total— 1650
HR
M9c
Swim
Muscular Endurance
500s at T-pace
WU: 100 drill, 50 kick, 100 drill, 50 kick. MS: 3 x 500 at T-pace (45”). CD: 100 drill. 50 kick easy. 300 swim good form. Total— 2250
HR
M9d
Swim
Muscular Endurance
500s at T-pace
WU: 100 drill, 100 kick, 100 drill, 100 kick. MS: 4 x 500 at T-pace (45”). CD: 100 drill. 50 kick easy. 500 swim good form. Total— 3050
HR
A1a
Swim
Anaerobic Endurance
Fast 50s
WU: 400 easy swim. MS: 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. CD: 100 easy swim. Total— 1000
HR
A1b
Swim
Anaerobic Endurance
Fast 50s
HR WU: 400 easy swim. MS: 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. CD: 200 easy swim. Total— 1600
A1c
Swim
Anaerobic Endurance
Fast 50s
HR WU: 400 easy swim. MS: 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. CD: 400 easy swim. Total— 2050
A1e
Swim
Anaerobic Endurance
Masters, anaerobic sets
BT: Masters. Include some anaerobic efforts -- heavy breathing. Don't allow form to breakdown just to go fast. Consider moving to a faster lane.
HR
A1f
Swim
Anaerobic Endurance
Masters, anaerobic, shorten
BT: Masters. Cut this swim short. Include some anaerobic efforts -- heavy breathing. Faster than race effort at times.
HR
A2a
Swim
Anaerobic Endurance
75s descending
WU: 50 pull, 50 kick, 50 swim done twice. MS: Recoveries are indicated in HR parentheses as seconds. 3 x 75 descending times (30”). 50 kick easy. 3 x 75 descending times (30”). 50 kick easy. 3 x 75 descending times (30”). 50 kick easy. 1 x 75 fastest of workout (easy 25 swim). CD: 100 easy swim. Total— 1150
A2b
Swim
Anaerobic Endurance
75s descending
WU: 50 pull, 50 kick, 50 swim done 3 times. MS: 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 1 x 75 fastest of workout (easy 25 swim). CD: 100 easy swim. Total— 1925
HR
A2c
Swim
Anaerobic Endurance
75s descending
WU: 50 pull, 50 kick, 50 swim done 4 times. MS: 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 4 x 75 descending times (30”). 50 kick easy. 1 x 75 fastest of workout (easy 25 swim). CD: 200 easy swim. Total— 2650
HR
A3a
Swim
Anaerobic Endurance
100s, long RI
WU: 100 swim, 50 kick, 100 drills, 50 swim fast. MS: 5 x 100 very fast (30”). 50 kick easy. 1 x 100 fastest of workout. CD: 100 easy swim. Total— 1050
HR
A3b
Swim
Anaerobic Endurance
100s, long RI
WU: 50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast. MS: 5 x 100 very fast (30”). 50 kick easy. 5 x 100 very fast (30”). 50 kick easy. 1 x 100 fastest of workout. CD: 200 easy swim. Total— 1900
HR
A3c
Swim
Anaerobic Endurance
100s, long RI
WU: 50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast. MS: 3 x (5 x 100 very fast (30”), 50 kick easy). 1 x 100 fastest of workout. CD: 300 easy swim. Total— 2550
HR
A4a
Swim
Anaerobic Endurance
200s
WU: 2 x 100 descending times (30”). 2 x 50 kick with second one faster (30”). MS: 3 x 200 fast with 50 kick easy between 150s. 100 kick steady. CD: 100 easy swim. Total— 1200
HR
A4b
Swim
Anaerobic Endurance
200s
WU: 3 x 100 descending times (30”). 4 x 50 kick descending times (30”). MS: 4 x 200 fast with 50 kick easy between 200s. 200 kick steady. CD: 200 easy swim. Total— 1850
HR
A4c
Swim
Anaerobic Endurance
200s
WU: 3 x 100 descending times (30”). 4 x 50 kick descending times (30”). MS: 6 x 200 fast with 50 kick easy between 200s. 200 kick steady. CD: 200 easy swim. Total— 2350
HR
A5a
Swim
Anaerobic Endurance
100 sets, hold pace
WU: 100 pull for form, 100 swim easy, 100 kick. MS: 3 x 100 very fast (20”). 50 kick easy. 3 x 100 hold 1st set pace (30”). CD: 50 kick easy, 200 pull for form. Total— 1200
HR
A5b
Swim
Anaerobic Endurance
100 sets, hold pace
WU: 100 pull for form, 100 swim easy, 100 kick. MS: 3 x 100 very fast (20”). 50 kick easy. 3 x 100 hold 1st set pace (30”). 50 kick easy. 3 x 100 hold 1st set pace (40”). CD: 100 kick easy, 300 pull for form. Total— 1700
HR
A5c
Swim
Anaerobic Endurance
100 sets, hold pace
WU: 150 pull for form, 150 swim easy, 100 kick. MS: 5 x 100 very fast (20”). 50 kick easy. 5 x 100 hold 1st set pace (30”). 50 kick easy. 5 x 100 hold 1st set pace (40”). CD: 100 kick easy, 300 pull for form. Total— 2400
HR
A6a
Swim
Anaerobic Endurance
100s descending
WU: 100 pull for form, 100 swim easy, 50 kick. MS: 4 x 100 descending times (20”). 50 kick easy. 4 x 100 descending times (30”). CD: 50 kick easy, 100 pull easy. Total— 1250
HR
A6b
Swim
Anaerobic Endurance
100s descending
WU: 150 pull for form, 150 swim easy, 100 kick. MS: 5 x 100 descending times (20”). 50 kick easy. 5 x 100 descending times (30”). CD: 100 kick easy, 100 pull easy. Total— 1650
HR
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A6c
Swim
Anaerobic Endurance
100s descending
WU: 200 pull for form, 200 swim easy, 100 kick. MS: 6 x 100 descending times (20”). 50 kick easy. 6 x 100 descending times (30”). CD: 100 kick easy, 200 pull easy. Total— 2050
HR
A7a
Swim
Anaerobic Endurance
Check out course
Check out the race swim venue if possible. Do several very short accelerations to race -start pace. Be sure to see what the finish area looks like from the water. This is best done in the morning near race time.
HR
T1a
Swim
Test
1000 TT
WU: Start slow and gradually build pace/effort. 50 swim, 50 kick. MS: This HR set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort— as if racing. Record the time in your log. Record your average pace per 50 and 100. The pace will be called your “T-pace.” CD: At and easy pace/effort swim 50. Total— 1150
T1b
Swim
Test
1000 TT
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort— as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 200. Total— 1400
HR
T1c
Swim
Test
1000 TT
WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warmup, swim 1000 yards/meters at a constant pace and good effort— as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 500. Total— 1900
HR
T1d
Swim
Test
1000 TT
HR WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick, 100 swim. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort— as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 700. Total— 2200
T1f
Swim
Test
1k TT
BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.
HR
T1g
Swim
Test
10x100 (10
BT: WU. Then do 10 x 100 with 10 seconds rests. All-out effort. What was your total time for this set (or average 100 time)?
HR
T1h
Swim
Test
Ironman Test set
BT: Start easy and build effort through each of the following sets--100 (rest HR 30 sec), 200 (rest 30 sec), 300 (30 sec), 400 (30 sec), 500 (30 sec). Then swim a 500 time trial. All out. Your average 100 pace for this is yourT-time for future workouts. Then swim easy, 100 cool down.
E1
XC-Ski
Endurance
Base Ski Walk
Steady aerobic ski walk on trails. Keep HR Zone 1-2 entire time. Best on rolling to hilly trails, avoid flat trails.
E2
XC-Ski
Endurance
Classic OD Roller Long Zone 1-2 roller ski, using classic technique. Choose course that suits Ski your ability.
HR
E2f Skate
XC-Ski
Endurance
50% zone 2 time on flat course
On a flat to gently rolling course. Get at least 50% of time in 2 zone. Avoid 3-5 zones
HR
E2g XC-Ski Classic
Endurance
Flat or rolling On a flat to gently rolling course. Get at least 50% of time in 2 zone. Avoid course, 50% zone 3-5 zones 2
HR
E3
XC-Ski
Endurance
Skate OD Roller Ski
Aerobic roller ski workout, using skating technique. Work some drills into workout, while staying Zone 1-2.
HR
E4
XC-Ski
Endurance
Base Classic Ski
Classic ski base fitness workout. Don't worry about pace, just use good technique and stay in Zones 1-2.
HR
E5
XC-Ski
Endurance
Base Skate Ski
Base endurance skating workout. Stay on flat to rolling terrain in early HR season, and progress to more challenging terrain as your fitness improves. HR Zone 1-2.
F1
XC-Ski
Force
Spenst
WU with 10-15 minutes of aerobic Zone 1 exercise (running, cycling, roller skiing). Perform 2-4 sets of 10-20 uphill bounds. For classic skiers, do double or single leg bounds straight uphill. For skaters, use single leg bounds in a zig-zagging patter uphill. Recovery 2-4 minutes between sets. Cool down with 10-15 minutes Zone 1 aerobic activity.
HR
158
F3a Skate
XC-Ski
Force
Attack short hills. zones 4-5b
BT: On a course with long & short hills. Attack short hills. By the end 10% or more of time should have been in the 4-5b zones.
HR
159
F3b XC-Ski Classic
Force
Attack short hills. zones 4-5b
BT: On a course with long & short hills. Attack short hills. By the end 10% or more of time should have been in the 4-5b zones.
HR
S1
XC-Ski
Speed skill
No Pole Skiing
Ski entire workout without using poles. Keep effort aerobic (HR Zones 1-3), HR and focus on improving balance and technique.
S2
XC-Ski
Speed skill
Ski Drills
Proper technique and good balance are key elements for XC skiing. Perform 4-6 different drills, concentrating on staying aerobic and using good form on each drill.
S3
XC-Ski
Speed skill
Speed Sprints
WU with 20-30 minutes of Zone 1-2 skiing. Perform a continuous 30 minute HR Zone 3 ski with 10-15 second sprints every 5 minutes. Use perfect technique during sprints.
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Page 10 of 24
M1
XC-Ski
Muscular Endurance
Ski Walk Aerobic Intervals
WU Zone 1-2 10-15 minutes. Perform 2-4 X 10 minutes @ Zone 3 effort with 5 minutes Zone 1 recovery. CD 5-10 minutes Z1.
HR
164
M1a Skate
XC-Ski
Muscular Endurance
Time Trial Intervals
BT: Time Trial intervals. 3 x 5km building to heart rate 5a-low 5b (5-minute recoveries). As flat a course as possible.
HR
165
M1b XC-Ski Classic
Muscular Endurance
Time Trial Intervals
BT: Time Trial intervals. 3 x 5km building to heart rate 5a-low 5b (5-minute recoveries). As flat a course as possible.
HR
M2
XC-Ski
Muscular Endurance
Roller Ski Hills
WU 10-15 minutes easy classic or skate roller ski in Zone 1. Perform 4-6 hill repeats of 6-8 minutes in Zone 3. Recover 3-4 minutes in Zone 1.
HR
M3
XC-Ski
Muscular Endurance
Aerobic Intervals
Classic or Skating. WU 10-20 minutes Zone 1 skiing, with some drills. HR Perform 3-5 X 10 minutes @ Zone 3 with 5 minutes Zone 1 recovery between. Focus on proper form during intervals. CD 10-15 minutes Zone 1.
M4
XC-Ski
Muscular Endurance
Roller Ski Double Pole
WU 10-15 minutes easy classic or skate roller ski in Zone 1. Perform 20-40 HR minute continuous double pole roller ski in Zone 2-3. Finish with 10 minutes of easy roller skiing in Zone 1.
A1
XC-Ski
Anaerobic Endurance
Lactate Tolerance WU 20-30 minutes of Zone 1-3 skiing. Perform 2-4 20 second pickups to HR Sets 90% effort. Main workout is 1-3 sets of 8 X 30 seconds sprint at Zone 5 effort and 30-60 seconds of Zone 1 recovery. HR will not reach zone 5 until final sprint or two of each set. Ski easily for 5 minutes between sets. Cool down with 20 minutes of Zone 1 skiing.
T1
XC-Ski
Test
5K Test
WU as you would for a race. Perform a 5K test on a course similar to upcoming race or goal A race. Record time, HR, and perceived effort. Cool-down with 15-20 minutes Zone 1 ski.
HR
E1
Rowing
Endurance
Rowing Machine
This is a general rowing description used as a placeholder. You can change this description on your own.
HR
E1
Walk
Endurance
Steady walk
Steady walk at low HR zone. Easy pace.
HR
E1a
Bike
Endurance
Recovery spin
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
HR
E1b
Bike
Endurance
Recovery spin
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
HR
E1c
Bike
Endurance
After weights
After weights spin on rollers, stationary bike, or indoor trainer. Heart rate in HR 1 zone. Comfortably high rpm. Stretch after.
E1d
Bike
Endurance
Late day spin
Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.
HR
E1e
Bike
Endurance
Easy ride
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
HR
E2a
Bike
Endurance
X-train
Your choice of mode of exercise. Easy breathing and low effort.
HR
E2b
Bike
Endurance
Trainer, 1-2 zones Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.
HR
E2c
Bike
Endurance
On CompuTrainer Ride a rolling course (2-4% hills) on the CompuTrainer in 1-2 zone. Small and big chain rings. Comfortably high cadence.
HR
E2d
Bike
Endurance
Rolling hills seated
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
HR
E2e
Bike
Endurance
Trainer and run
Bad weather: Ride trainer for 90 minutes in 1-2 zones. Dry off, dress warm, HR and immediately go for easy 30 minute run.
E2f
Bike
Endurance
Steady, moderate Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 effort zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
HR
E2g
Bike
Endurance
AeT Steady State
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?
HR
E3a
Bike
Endurance
X-train
Your choice of mode(s). Can combine 2 exercises. Moderate effort (breathing rate/depth elevated slightly).
HR
E3b
Bike
Endurance
Moderate effort, seated
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2- HR 3. Seated on most hills.
E3c
Bike
Endurance
Moderate group ride
Group ride. Sit-in today. No hard, sustained pulls. Mostly 1-3 zones. Avoid 5 zone.
HR
E3d
Bike
Endurance
Ride however you Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones feel and may be a group ride. Be smart!
HR
F1a
Bike
Force
Trainer
Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.
HR
F1b
Bike
Force
CompuTrainerhills
BT: On CompuTrainer. After warm-up, ride the Morgul Bismark course in heart rate zones 1-5a Seated on hills. Spin for cool down.
HR
F1c
Bike
Force
Hill ride-long climbs
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs.
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Page 11 of 24 Mostly seated on climbs. (May be done on indoor trainer.)
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F1d
Bike
Force
Long climbs
BT: Long (6+ minutes), steady climbs. 4-6% grades. Climb mostly in saddle at 60-70 rpm. Heart rate 1-5a zones. Don't go above your 5a zone.
HR
F2a
Bike
Force
Trainer-90 second 'Hills.' On trainer with high resistance setting. Do the following 8-12 times: hills 30 seconds @ 70-80 rpm, 30 seconds shift up, 30 seconds shift up, 90 seconds recovery). Seated. Heart rate 4-5a zones.
HR
F2b
Bike
Force
Big gear climbs
BT: Ride several 1-2 minute climbs of varying grades. Shift to a higher gear HR than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone.
F2c
Bike
Force
Force Reps
BT: On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.
HR
F3a
Bike
Force
Hills-mixed intensity
BT: On a course with long & short hills. Do long climbs in the saddle. Attack short hills. By the end 10% or more of time should have been in the 4-5b zones. Work hard on climbs.
HR
S1a
Bike
Speed skill
Indoors-Isolated Leg Training
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
HR
S1b
Bike
Speed skill
Trainer or road-Spin-ups
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!
HR
S1c
Bike
Speed skill
Trainer or road-dominant leg
Drill: 1 leg does 90% of the work until fatigue. Then the other takes over. Heels slightly raised. At the top push the toes forward in the shoe and at bottom scrape mud off. Heart rate 1-2 zones.
HR
S1d
Bike
Speed skill
Trainer--spin-ups + dominant leg
Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
HR
S1e
Bike
Speed skill
Endurance spinning
Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.
HR
S1f
Bike
Speed skill
Pedaling skills
Ride in the HR 1-2 zones on a mostly flat course. Include pedaling drills such as: a) try to drive pedal straight forward from 9 to 3 o'clock, b) pedal with foot against the top inside of your shoe trying to avoid touching the insole, c) try to touch toes to end of your shoes at top of downstroke. Stay as relaxed as you can while doing these drills. No tension in feet, legs, hands, etc.
HR
S3a
Bike
Speed skill
Form sprints
FORM sprints. Warm-up & then do 6-8 x 8-12 second sprints. Slight downhill or with tailwind. Emphasize FORM--not power. 3-5 minute recoveries after each form sprint.
HR
S3b
Bike
Speed skill
Cornering technique
Warm-up well. Then on a curbed course, sprint in and out of corners several times. Work on body and bike positions for different scenarios--dry (lean bike, not body) and wet (lean body, not bike). If possible, also do some off-camber and 180 degree turns. Each cornering sprint should last no longer than about 8 seconds. Long recoveries between corners--3-5 minutes.
HR
S3c
Bike
Speed skill
Handling skills
Work on handling skills in a parking lot: slalom, pick-up water bottles, tight turns, hop, track stands, etc.
HR
S3d
Bike
Speed skill
Fixed gear
BT: Ride fixed gear on a flat course. The gear should allow 100+ rpm (~55 gear inches or less, such as a 39x19). Ride in heart rate 1-2 zones mostly. Pedal horizontally. Relax.
HR
S3e
Bike
Speed skill
Fixed gear
BT: Ride fixed gear bike on a rolling course. Ride mostly in heart rate 2-3 zones with some 4-5a on small uphills.
HR
S3f
Bike
Speed skill
Cyclocross skills
On a soft surface, such as a grassy park, work on cyclocross skills: dismount, remount, uphill carry, and off-road handling (soft dirt, sand, etc).
HR
M1a
Bike
Muscular Endurance
Tempo intervals
BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
HR
M1b
Bike
Muscular Endurance
Tempo--30'
BT: Warm-up well. Then ride 30 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
HR
M1c
Bike
Muscular Endurance
CT workout #13, m-paced cr ints
BT: Workout #13 in CompuTrainer Workout Manual. 3-5 intervals. Smooth pedaling. 85-100 rpm. Aero position.
HR
M1d
Bike
Muscular Endurance
Cruise intervals
BT: Cruise intervals. On road or trainer. Do 4-5 x 6 minutes in heart rate 45a zones (2-minute recoveries). Smooth pedaling. 80-90 rpm. Aero
HR
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TrainingPeaks.com Workouts
Page 12 of 24 position.
M1e
Bike
Muscular Endurance
CI, 3x10k
BT: Time Trial intervals. 3 x 10km building to from heart rate 3 to low 5b on HR each interval (5-minute recoveries). As flat a course as possible. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. Aero.
M1f
Bike
Muscular Endurance
Tempo--40-60'
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
HR
M1g
Bike
Muscular Endurance
Tempo--60-90'
BT: Warm-up well. Then ride 60 to 90 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
HR
M2a
Bike
Muscular Endurance
CI, shifting
BT: Cruise intvls. 3-4 x 6 minutes in heart rate 4-5a zones (2-minute HR recoveries). Shift between a hard gear for 30 seconds & a 'normal' gear for 60 seconds. Maintain the same cadence regardless of gearing. This should be closer to the low end of your 'comfort range' (about 85 rpm).
M2b
Bike
Muscular Endurance
CI, hill
BT: Hill Cruise Intervals. Climb a 6-8 minute hill (4-6% grade), 4-5 times in heart rate 4-5a zones. Stay seated. Smooth pedaling. Higher gear than usual. 60-70 rpm.
HR
M2c
Bike
Muscular Endurance
CI, hill, shifting
BT: Do 3-4 climbs on a 6-8 minute hill (4-6% grade) in heart rate 4-5a zones. Shift up for 30 seconds, down for 60 seconds. Recovery = descent time. 50-70 rpm.
HR
M2d
Bike
Muscular Endurance
CI, TT, hill/headwind
BT: Time trial cruise intervals. On time trial bike do 3-4 x 6-8 minutes on a 2% hill (or into a headwind) in heart rate 3 zone. Big gear-60-70 rpm. Aero position. 2 minute recoveries.
HR
M2e
Bike
Muscular Endurance
Threshold, hill
BT: Hill threshhold. After warm-up ride 20-30 minutes up a steady grade in heart rate 4-5a zones. Stay seated. Smooth pedaling. 60-70 rpm.
HR
M3a
Bike
Muscular Endurance
Criss-cross
BT: Criss-cross threshold. Flat course. Warm-up and then ride 20 minutes in heart rate 4-5a zones. Criss-cross from low 4 to high 5a zone every 1-2 minutes. 85-100 rpm.
HR
M3b
Bike
Muscular Endurance
Threshold
BT: Threshold. Ride 25-30 minutes steady in heart rate 4-5a zones. Nonstop. Flat course on your time trial set-up. Smooth pedaling. 85-100 rpm.
HR
M3c
Bike
Muscular Endurance
Tempo, long
BT: Long tempo. Ride 50-60 minutes steady in the heart rate 3-5a zones. Non-stop. Flat course. Aero position. Smooth pedaling. 85-100 rpm. Breathe easily.
HR
M3d
Bike
Muscular Endurance
Threshold, mpace
BT: Motorpace. Long warm-up and then ride 40-50 minutes behind a motor HR in the heart rate 4-5a zones. Head up all the way. SAFETY! Otherwise, 1-2 zones.
M5a
Bike
Muscular Endurance
WU rehearsal
Rehearse the warm-up routine you will use for tomorrow's race. Then get off your legs.
M5b
Bike
Muscular Endurance
Taper reps, 4 x 90 After warm-up do 4 x 90 seconds in the heart rate 4-5a zones (3-minute recoveries). Finish with a very easy cool down and stretch.
A1a
Bike
Anaerobic Endurance
Variable-paced ints
BT: Variable-paced intervals. Warm-up and then ride 5 minutes to the heart HR rate 4 zone (3-minute recovery) followed by 2 minutes in the heart rate 5b zone (1-minute recovery). Follow this pattern 3 times non-stop. Smooth pedaling. 95-110 rpm. Aero position.
A1b
Bike
Anaerobic Endurance
AE ints, long
BT: Anaerobic-endurance intervals. Flat course. After warm-up do 2-3 x 812 second max -effort sprints (3-5 minute recoveries). Then do 4-5 x 3 minutes to heart rate 5b zone (3-minute recoveries). 2-3 more sprints. 95110 cadence. Aero position.
HR
A1c
Bike
Anaerobic Endurance
Sprintervals
BT:Sprintervals. After warm-up do 3 x 15-20 seconds all out (1-minute recovery) followed immediately by 5 minutes to heart rate 5b zone. Take 8 minutes of recovery and then repeat this 2 more times. 95-110 rpm. Aero position.
HR
A1d
Bike
Anaerobic Endurance
30-30s
BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 HR RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.
A2a
Bike
Anaerobic Endurance
TT ints, 5x5k
BT: Time trial intervals. Warm-up and then do 5 x 5km building to heart rate 5a-5b zone (5-minute recoveries). Flat course. Increase gear size for first 3. Time trial bike set up. 85-100 rpm.
HR
A2b
Bike
Anaerobic Endurance
AE ints, hill
BT: Hill anaerobic-endurance intervals. On a 6-8% hill do 4-5 x 3 minutes to the heart rate 5b zone (3-minute recoveries). Stay seated on each. 70+ rpm. Otherwise, 1-2 zones.
HR
A2c
Bike
Anaerobic Endurance
AE ints, hill, stand BT: Warm-up. Then on a 6-8% grade do 4-5 x 3 minutes to the heart rate 5b zone (3-minute recoveries). STAND all the way up on each. Head up. Otherwise, 1-2 zones.
HR
A2d
Bike
Anaerobic Endurance
AE hill ints + thold
BT: Hill anaerobic endurance + Treshhold. On a 4-6% hill do 4-5 x 3 minutes to the heart rate 5b zone (3-minute recoveries). Stay seated on each. 60-70 rpm. Then ride 20 minutes in the heart rate 4-5a zones on a mostly flat course. Aero position.
HR
A2e
Bike
Anaerobic
AE ints, long, TT,
BT: On a 2% hill or into a headwind, do 4-5 x 3 minutes to the heart rate 5b HR
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Endurance
hill/hwind
zone (3-minute recoveries) on your time trial set-up. 90-105 rpm. Smooth pedaling. Long, easy cool down.
A2f
Bike
Anaerobic Endurance
Hill 30-30s
BT: Warm up. Then on a short, moderate to steep (4-8%) hill sprint uphill at HR a high cadence, out of saddle for 30 seconds. Hold back slightly--not quite an all-out effort. Turn and coast/spin back down the hill for 30 seconds. Do 20-24 of these repeats breaking them into sets of 5 with 3 minutes or more of recovery between sets. Cool down by spinning easily in HR 1 zone.
A3a
Bike
Anaerobic Endurance
AE ints, short, descend
BT: Descending intervals. Warm-up well and then do 2-1.5-1-0.5 minutes in the heart rate/effort 5b-c zones. Each recovery is the same as the preceding interval. Do 3 sets of these total. Recover 3 minutes between sets. 100+ rpm.
A3b
Bike
Anaerobic Endurance
AE reps, short, RI BT: Do 3 sets of 60-, 50-, 40-, 30-, 20-second sprints. Max effort for each less than or equal duration. 100+ rpm. Recover until the heart rate is in the heart rate 1 zone. to 2Z Recover 5 minutes between sets.
HR
A3c
Bike
Anaerobic Endurance
AE reps, hill, attack top
BT: Warm up well. Then on a 6-8% hill do 7-9 x 90 seconds. The first 60 seconds of each is seated building to HR zone 5b. Then stand the last 30 seconds. Achieve heart rate 5c zone by the top. (recover 3 minutes after each 90-second interval). High cadence. Long cool down.
HR
A3d
Bike
Anaerobic Endurance
AE reps, hill, attack top, t-hold
BT: On 6-8% hill do 4-5 x 90 seconds. The first 60 seconds of each stay seated. Stand for the last 30 seconds of each. Achieve the heart rate 5c zone by the top (3-minute recoveries). Then ride 20 minutes at heart rate 4-5a zone on a rolling course. Cool down.
HR
A3e
Bike
Anaerobic Endurance
AE reps, hill attacks
BT: Warm up well. Then on 6-8% hill do 6-7 x 2 minutes building to the heart rate 5b zone. At 30, 60, and 90 seconds 'attack' for 10 pedal strokes (4-minute recoveries). High rpm.
HR
A3f
Bike
Anaerobic Endurance
AE reps, lactate
BT: Lactate reps. After warm-up do 2 sets of 4 x 40 seconds (20-second HR recoveries) with 5 minutes between sets. Do each at near-max effort. 100+ rpm.
A3g
Bike
Anaerobic Endurance
Group ride, how you feel
BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones; if fresh, ride race efforts in all zones. Be smart.
HR
A3h
Bike
Anaerobic Endurance
Group ride, race simulation
BT: Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
HR
A4a
Bike
Anaerobic Endurance
AE, MTB starts
BT: Warm-up well. Then from a full stop go max effort for 1 minute before settling in at heart rate 4-5a zones for 10 minutes. Spin 15-20 minutes for recovery. Then repeat. Can be done on gentle trail or road.
HR
A5a
Bike
Anaerobic Endurance
Preview course
Check out the course with bike set up to be race -ready. Attack 2-3 short hills on this ride. Otherwise, keep it very easy. Stay off of legs afterwards and make sure everything on bike is tight and race-ready.
HR
A5b
Bike
Anaerobic Endurance
Pre-race hill attacks
Ride a rolling course. Attack 3-4 short hills hard (long recoveries). Otherwise heart rate zones 1-2.
HR
A5c
Bike
Anaerobic Endurance
Taper reps, race effort
After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
HR
P1a
Bike
Power
Jumps
Ride mostly with heart rate in zones 1-2 on rolling course. Seated on hills. Include several powerful 10 pedal- revolution jumps.
HR
P1b
Bike
Power
Jumps, structured Zone 1-2. Include 3 sets of 5 jumps--10-12 revs of cranks out of saddle. 1 minute between jumps, 5 minutes between sets.
HR
P1c
Bike
Power
Short sprints
Heart rate zones 1-2. Include 3 sets of 5x8-12 second sprints (3minutes recovery) on varying terrain. Max effort.
HR
P1d
Bike
Power
Long sprints
Sprints (road or trnr). Warm-up well. Every 5 minutes select a BIG gear, stand 10 seconds, sit 10 seconds. 100+ rpm. Stop when power fades.
HR
P2a
Bike
Power
Sprints, hill, short
BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second, all-out sprints (3 minute HR recoveries). Sit & stand. 90+ rpm. Otherwise heart rate zones 1-2.
P2b
Bike
Power
Sprints, hill, long
BT: Hill sprints. Warm up well. Then do 5 x 20-30 second sprints up 5-8% hill out of saddle (3 minute recoveries). These are all out efforts. 90+ rpm. 3 sets. 5 minutes between sets. Otherwise, heart rate zones 1-2.
HR
P3a
Bike
Power
Sprints, crit, long
BT: Crit sprints. After warm-up do 3 sets of 3 x 25 second sprints. Include corners. Recover until heart rate is in zone 2. 5 minutes of recovery between sets.
HR
P5a
Bike
Power
Sprints, short, pre-race
On race bike set-up, do 7-10 x 8-12 second, max- effort sprints (3-minute recoveries). Good warm-up and cool down. Otherwise heart rate zones 12.
HR
T1a
Bike
Test
ATT, CT, 3M
Aerobic Time Trial (ATT). Warm-up about 20 minutes raising heart rate to HR the 3 zone. Then ride 3 miles on a flat course on the CompuTrainer at 9-11 bpm below your lowest 5a zone heart rate. Exactly! Record time.
T1b
Bike
Test
ATT, CT, followup
Aerobic Time Trial (ATT). Warm-up about 20 minutes raising heart rate to the 3 zone. Then on a flat 3 mile course on the CompuTrainer, just as you used last time, ride at exactly 9-11 bpm less than the lowest number in your heart rate zone 5a. Record time and compare with previous result on
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T1c
Bike
Test
ATT, road, 3M
T1d
Bike
Test
ATT, road, follow- Aerobic Time Trial (ATT). Warm-up about 20 minutes on the road raising HR up heart rate to 10 beats below LTHR (lowest 5a zone). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below the lowest number in your heart rate zone 5a. It's OK to shift. Record your time and compare it with ther last time you did this test.
T1e
Bike
Test
GXT, Tri Bible
T1f
Bike
Test
GXT, Cyclist Bible Complete the graded exercise test on pages 46 or 48 of The Cyclist's Training Bible.
HR
T1g
Bike
Test
Ramp, CT, 200w, initial
BT: Ramp test. See p.44 of the CompuTrainer Workout Manual. Test stages are 50 -100 -150 -200 watts. Record gear & speed used. Record your total score?
HR
T1h
Bike
Test
Ramp, CT, 200w, follow-up
BT: Ramp. See p.44 of CompuTrainer Workout Manual. The stages are 50 HR -100 -150 -200 watts. Same the same gear and speed as before. Record your total score and compare with the last time you did this test.
T1i
Bike
Test
Ramp, CT, 250w, initial
BT: Ramp test. See p.44 of CompuTrainer Workout Manual. The stages are 100 -150 -200 -250 watts. Record gear & speed used. Record your total score.
HR
T1j
Bike
Test
Ramp, CT, 250w, follow-up
BT: Ramp test. See p.44 of CompuTrainer Workout Manual. The stages are 100 -150 -200 -250 watts. Record gear & speed used. Record your total score and compare it with the last time you did this test.
HR
T1k
Bike
Test
Ramp, CT, 300w, initial
BT: Ramp test. See p.44 of CompuTrainer Workout Manual. The stages are 150 -200 -250 -300 watts. Record gear & speed used. Record your total score.
HR
T1l
Bike
Test
Ramp, CT, 300w, follow-up
BT: Ramp test. See p.44 of CompuTrainer Workout Manual. The stages are 150 -200 -250 -300 watts. Record gear & speed used. Record your total score and compare it with the last time you did this test.
HR
T3a
Bike
Test
CP0.2, speed
BT: Long warm-up. Then ride all out for 12 seconds. Do this on a flat road or slight hill. Repeat it 3-4 times. record your fastest final speed of the set. Otherwise, ride in heart rate zones 1-2.
HR
T3b
Bike
Test
CP1, speed
BT: Long warm-up. Then ride all out for 1 minute on a flat or slightly uphill course. Do this 2-3 times. Record your best average speed. Otherwise, ride in heart rate zones 1-2.
HR
T3c
Bike
Test
CP6, speed
BT: Long warm-up. Then ride all out for 6 minutes on a flat or slightly uphill HR course. Remember your start point for this course. Record your best average speed. Otherwise heart rate zones 1-2.
T3d
Bike
Test
CP12, speed
BT: Long warm up. Then time trial 12 minutes. Flat course. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
T3e
Bike
Test
CP30, speed
BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use HR a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
E1a
Run
Endurance
Recovery
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
HR
E1b
Run
Endurance
Check cadence
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
HR
E1c
Run
Endurance
Base building
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
HR
E2b
Run
Endurance
Zone 1-2, check cadence
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
HR
E2c
Run
Endurance
No zone 3 or above.
Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
HR
E2d
Run
Endurance
Heart rate zone 1- Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. 2, check form. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
HR
E2e
Run
Endurance
50% in heart rate zone 2.
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
HR
E2f
Run
Endurance
AeT Steady State
BT: Warm-up well. Then on a mostly flat course run 60 minutes at 20 bpm HR below your 5a zone (LTHR). Focus on good form with a high cadence (88+ rpm) and flat footstrike with weight toward ball of foot (not on toes). Just
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Aerobic Time Trial (ATT). Warm-up about 20 minutes on the road raising HR heart rate to 10 beats below LTHR (lowest 5a zone number). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below lowest heart rate zone 5a number. Exactly! It's OK to shift. Record time.
Complete the graded exercise test on pages 64 or 65 of The Triathlete's Training Bible.
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HR
HR
10/10/2005
TrainingPeaks.com Workouts
Page 15 of 24 before footstrike the foot should paw back slightly.
E3a
Run
Endurance
Heart rate in zone Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow 1-3. Rolling heart rate to gradually rise to zone 3 as pace builds, but don't force it up. course.
HR
E3b
Run
Endurance
How you feel up to zone 4.
Run how you feel. If fresh--pick up the pace. No higher than zone 4 heart rate. If tired--keep heart rate in zones 1-2 only.
HR
E3c
Run
Endurance
Group, zones 1-3. Run with a group, but keep the effort moderate --heart rate in zones 1-3. If it's too fast, run alone. Be smart.
HR
E4a
Run
Endurance
Trails, Zones 1-3.
Heart rate in zones 1-3 on trails. 'PROUD' form. Allow heart rate to rise to zone 3 on hills, but don't force it up.
HR
F1a
Run
Force
Work uphills, zones 1-3.
Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.
HR
F1b
Run
Force
Hills, heart rate zones 1-4.
BT: Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don't force heart rate up--allow it to rise with hills.
HR
F1c
Run
Force
Hills, all zones.
BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.
HR
S1a
Run
Speed skill
Strides, 4-5, relax
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
HR
S1b
Run
Speed skill
Strides, 6-8, count Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 18-20 steps. seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.
HR
S1c
Run
Speed skill
Strides, 6-8, barefoot?
Strides. Warm up. Then do 6-8 x 20 second strides on soft, slight downhill HR (90 second walk back recoveries). Focus on technique (cadence, pawback, foot lift, or your limiter). If possible do this barefoot on grass to build foot strength. Be sure to check for sharp objects or dog poop in grass. Don't run barefoot if any breaks in the skin on your feet.
S2a
Run
Speed skill
Strides, 6-8, count, up-down
Strides. Warm up. Then 6-8x20 seconds on slight hill. Odd strides uphill; HR evens downhill. Count steps--30+ in 20 seconds. Cool down with heart rate in zone 1.
S2b
Run
Speed skill
Strides, 6-8, uphill Strides. Warm up. Then 6-8x20 seconds up a moderate hill (walk down recovery). Powerful! Quick strides. Use arms. Cool down with heart rate in zone 1.
S2c
Run
Speed skill
Uphill skips
Hill skips. Warm up and then go to a moderate-grade (4-6%) hill that is at HR least 25 yards long. Skip quickly up the hill for 20 seconds focusing on the heighth of each skip. Then turn and run down the hill at a moderately fast pace (not all-out) landing on the forefoot with quick turnover and a slight forward lean. The downhill run should also take 20 seconds which means you will go beyond your starting point finishing on flatter terrain. Turn and walk back to your starting point. Do 8 of these skip-strides. Then run easily in the 1 zone for cool down.
S3a
Run
Speed skill
Pick-ups, 20
With heart rate in zones 1-2 include a few 20 second pick-ups to faster than race pace. Long recoveries. Relax! 30 plus strides.
HR
S5a
Run
Speed skill
Preview course, accelerations.
Run start and finish of course. Note landmarks. Include several accelerations to race pace. Otherwise, keep heart rate in zone 1.
HR
M1a
Run
Muscular Endurance
Cruise Intervals, BT: Tempo intervals. Warm up well. Then 3-4 x 6 minutes. Build to zone 3 3-4x6 minute, heart rate. 2 minute recovery interval. Relaxed form! Listen to breathing. heart rate zone 3.
HR
M1b
Run
Muscular Endurance
20 minutes in BT: Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. heart rate zone 3. Mostly flat. Heart rate will fall on downhills--that's OK.
HR
M1c
Run
Muscular Endurance
15 minutes zone 3 BT: Step-ups. Warm up building to zone 3 heart rate. Hold for 15 minutes. heart rate, 5 Then step-up to zone 4-5a heart rate for 5 minutes. Relaxed form. Cool minutes zone 4down. 5a.
HR
M1d
Run
Muscular Endurance
Cruise ints, 4-5x3 minutes zone 45a heart rate
M1e
Run
Muscular Endurance
Cru ints, 3-4x6' @ BT: Cruise intervals. Warm-up well. Then do 3-4 x 6 minutes. Build to heart HR 4-5aZ rate 4-5a zone (2 minute recoveries). Relaxed form! Listen to breathing.
M1f
Run
Muscular Endurance
Cru ints, 3-4x8' @ BT: Cruise intervals. Warm-up well. Then do 3-4 x 8 minutes. Build to heart HR 4-5aZ rate 4-5a zones (2 minute recoveries). Relaxed form! Listen to breathing.
M1g
Run
Muscular Endurance
Cru ints, 45x800m @ LT pace
BT: Cruise intervals. Warm-up well including 4 strides. Then on a track run HR 4-5 x 800 meters at 10k mile pace +10-20 seconds (90-second recoveries). Record times and heart rates.
M1h
Run
Muscular Endurance
Cru ints, 3x1M @ LT pace
BT: Cruise intervals. On track run 3 x 1 mile at 10k mile pace + 10 sec per mile (200-meter jog recoveries). Record times and average heart rates for each.
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BT: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate HR to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
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HR
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Run
Muscular Endurance
Cru ints, 3x1M @ LT pace
BT: Long cruise intervals. Warm-up + 4 strides. Then run 3 x 1 mile at 10k mile pace+10-20 seconds (200-meter recovery). Record times and heart rate averages for each.
HR
M2a
Run
Muscular Endurance
Cru ints, mod hill, 3-4x5' @ 4-5aZ
BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
HR
M2b
Run
Muscular Endurance
Uphill 20' @ 3-4Z
BT: Hill tempo. On a long, moderate uphill (about 4-6%) run 20 minutes steady at heart rate 3-4 zones. Relax. Listen to breathing. Good form!
HR
M3a
Run
Muscular Endurance
Neg splits, 1-2Z out, 3-4Z in
BT: Negative splits. On an out-and-back course go out the first half in heart HR rate 1-2 zones. Turn around and come back in heart rate 3-4 zones. Relax!
M3b
Run
Muscular Endurance
LT, 20' @ 4-5aZ
BT: Tempo. Complete a long warm-up building heart rate to zone 4. Then HR run 20 minutes continuous at heart rate 4-5a zones. Flat course. Relax and listen to breathing.
M3c
Run
Muscular Endurance
LT pace, 3M
BT: Tempo. Long warm-up. Then run 3 miles continuous at 10k pace + 10- HR 20 seconds/mile on a flat course. Relax. Listen to breathing.
M3d
Run
Muscular Endurance
Criss-cross, 20', 4-5aZ
BT: Criss-cross. After warming up run 20 minutes in heart rate 4-5a zones. HR During this time criss-cross from low 4 zone to high 5a zone every 1-2 minutes. Relaxed form.
M3e
Run
Muscular Endurance
Step-ups, 10M, 3M@3Z, 3M@45a
BT: Step-ups. Run 10 miles as follows: miles 1-3 are for warm-up, miles 46 are in heart rate 3 zone, miles 7-9 in heart rate 4-5a zones. Then cool down for 1 mile. What was your pace in heart rate 4-5a zones?
HR
M3f
Run
Muscular Endurance
Marathon, 10M, 6M@goal pace
BT: Race tempo practice. Run a 3-mile warm-up. Then run 6 miles at goal pace. Cool down with 1 mile easy. What was your heart rate at goal pace?
HR
M3g
Run
Muscular Endurance
Long run, tempo finish, last 30' in 3Z
BT: Long run, tempo finish. The first part of this run is a long warm-up at heart rate 1-2 zones. The last 30 minutes is in heart rate 3 zone, steady. Relax! What was your tempo (3-zone) pace?
HR
M3h
Run
Muscular Endurance
Tempo finish, last BT: Tempo finish. The first part of this run is warm-up in heart rate 1-2 30' @ 3-5aZ zones. The last 30 minutes are in heart rate 3-5a zones, steady. Relax! What was your tempo pace?
HR
M3i
Run
Muscular Endurance
Tempo finish, 3 BT: Tempo finish. The first part is a warm-up at heart rate zone 1-2. The miles at goal pace last 3 miles are at next race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?
HR
M3j
Run
Muscular Endurance
Long run, tempo finish, 5M at goal pace
BT: Long run, tempo finish. The first part of this run is a warm-up at heart rate zones 1-2. The last 5-8 miles (8-13km) are at next A-priority race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?
HR
M5a
Run
Muscular Endurance
Rehearse race warm up, day before
Warm-up as before tomorrow's race. Race venue, if possible. Find best place. Refine warm up. Then get off legs.
HR
A1a
Run
Anaerobic Endurance
Fartlek, 5k pace
BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!
HR
A1b
Run
Anaerobic Endurance
Intervals, grass, BT: Grass intervals. Warm up + 4 pick-ups. Then 4-5 x 3 minutes with 3 4-5x3 minutes, 5b minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
HR
A1c
Run
Anaerobic Endurance
Intervals, track, 6- BT: Track intervals. Warm up + 4 strides. Then 6-8 x 400m with 200m 8x400, 3k pace recovery interval. Run the 400s at 3-5 seconds/400 faster than 5k pace. This is a controlled pace.
HR
A1d
Run
Anaerobic Endurance
Intervals, track, 6- BT: Track intervals. Warm up + 4 strides. Then 6-8 x 600m with 300m 8x600, 3k pace recovery interval at 3-5 seconds/400 faster than 5k pace. Control pace.
HR
A1e
Run
Anaerobic Endurance
Intervals, track, 5k BT: Track. Warm up +4 strides. Then 200, 400, 600, 800, 1000, 800, 600, pyramid, 3k pace 400, 200 (recover for 50% of interval). 5 seconds/400 faster than 5k.
HR
A1f
Run
Anaerobic Endurance
Intervals, track, 2 (1000-800-600), 3k pace
BT: Track. Warm up +4 strides. Then 2x1000m (recover for 500), 2x800 (recover for 400), 2x600 (recover for 300). 5 seconds/400 faster than 5k. Form! Cadence!
HR
A1g
Run
Anaerobic Endurance
Intervals, track, 2 (600-800-1000), 3k pace
BT: Track. Warm up +4 strides. Then 2x600m (recover for 300), 2x800 (recover for 400), 2x1000 (recover for 500). 5 seconds/400 faster than 5k. Form! Cadence!
HR
A1h
Run
Anaerobic Endurance
Intervals, track, 6x800, heart rate zone 5b
BT: Track. Warm up + 4 strides. Then 6 x 800m (recover for 400) building to heart rate zone 5b. Quick cadence! heart rates? Times?
HR
A1i
Run
Anaerobic Endurance
Intervals, track, 6x800, 3k pace
BT: Track. Warm up+4 strides. Then 6 x 800m (recover for 400m) at 5 seconds/400 <5k pace. Form! Quick cadence! heart rates? Times?
HR
A1j
Run
Anaerobic Endurance
Intervals, track, 5x1000, 3k pace
BT: Track. Warm up +4 strides. Then 5 x 1000m (recover for 500m) at 5 seconds/400 <5k pace. Form! Quick cadence! heart rates? Times?
HR
A1k
Run
Anaerobic Endurance
30-30s
BT: Warm-up well and then run 15-20 x 30 seconds at a pace about 20 seconds per mile faster than your 5k race pace per mile. Recover by jogging easily for 30 seconds after each. You should cover half of the fast rep distance during your jog (for example, run 150 in 30 seconds, jog 75 in
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Page 17 of 24 30 seconds). Stop when you can no longer maintain the targeted pace. This is best on a track or other measured course so that pace may be monitored.
A1l
Run
Anaerobic Endurance
200 reps at vVO2max
A2a
Run
Anaerobic Endurance
Hill repeats, 4-5x3 BT: Hill repeats. Warm up + 4 strides. Then, on a moderate uphill, run 4HR minutes, heart 5x3 minutes (recover for 3 minutes after each) to heart rate zone 5b. Good rate zone 5b form, leg turnover. Otherwise, heart rate 1-2 zones.
A2b
Run
Anaerobic Endurance
Intervals, grass, BT: Grass. Warm up +4 strides. Then run 4x3 minutes to heart rate zone 4x3 minutes @ 5b 5b (recover for 3 minutes after each). Then run 2 miles in heart rate zone + 2 miles @ LT 4-5a. The road is OK for the 2-mile run. Form! Otherwise, heart rate zone 1-2.
A2c
Run
Anaerobic Endurance
Intervals, track, 4x800 @ 5b + 2 miles @ LT
A2d
Run
Anaerobic Endurance
Intervals, track, BT: Track. Warm up +4 strides. 4 x 800 meters (recover for 400 meters) at 4x800m @ 3k + 2 5 seconds/400 meters faster than 5k race pace. After last recovery run 2 miles @ LT miles at 10k+10 seconds/mile pace. Form! Times? Heart rates?
HR
A3a
Run
Anaerobic Endurance
Surges, road, ~5k BT: Surges. Warm up. On a 10k course run 2 minutes (recover for 1 pace minute), 1 minute (recover 30 seconds), 30 seconds (recover 30 seconds) at ~5k pace. Repeat for entire course. Cool down. 10k time?
HR
A3b
Run
Anaerobic Endurance
Lactate reps, 3 BT: Lactate reps. Track or grass. 3 sets of 3 x 200m (recover for 20 (3x200), near max seconds) at 99% effort. 3 minutes between sets. Form! Otherwise, heart effort rate zone 1-2.
HR
A3c
Run
Anaerobic Endurance
Lactate reps, 3 (5x40 seconds)
BT: Lactate repeats. Warm up +4strides. On grass do 3 sets of 5 x 40 seconds (recover 20 seconds) FAST! 3 minutes between sets. Form! Otherwise, heart rate zones 1-2.
HR
A3d
Run
Anaerobic Endurance
Lactate reps, 3 (5x200m), near max effort
BT: Lactate repeats. Track or grass. 3 sets of 5 x 200m (recover 20 seconds) at 99% effort. 3 minutes between sets. Form! Otherwise, heart rate zones 1-2.
HR
A3e
Run
Anaerobic Endurance
Lactate reps, 8x400
BT: Lactate repeats. Warm up + 4 strides. Then 8 x 400m fast (recover 30 HR seconds). Form! Record time and heart rate on each. Otherwise, heart rate zone 1-2.
A3f
Run
Anaerobic Endurance
Lactate reps, hill, 3(5x40)
BT: Lactate repeats. Warm up +4strides. On steep hill do 3 sets of 5 x 40 seconds (recover 20 seconds) FAST! 3 minutes between sets. Form! Otherwise, heart rate zones 1-2.
A4a
Run
Anaerobic Endurance
Fartlek, trails
BT: Fartlek. Warm up well. On trails run fast and slow as you feel like it. All HR heart rate zones. Allow time for cool down.
A5a
Run
Anaerobic Endurance
Taper repeats, 2x90
Taper reps. Warm up including 4 pick-ups. Then 2 x 90 seconds (recover 3 HR minutes) at next race pace. Relaxed speed! NOT all out.
A5b
Run
Anaerobic Endurance
Taper reps, 3x90 secs
Taper repeats. Warm up including 4 pick-ups. Then 3 x 90 seconds (recover 3 minutes) at next race pace. Relaxed speed! NOT all out.
HR
A5c
Run
Anaerobic Endurance
Taper repeats, 4x90 seconds
Taper repeats. Warm up including 4 pick-ups. Then 4 x 90 seconds (recover 3 minutes) at next race pace. Relaxed speed! NOT all out.
HR
A5d
Run
Anaerobic Endurance
Rehearse warm up, on course?
Rehearse your warm up for race. On the course, if possible. Then get off of HR your legs.
T1a
Run
Test
Aerobic TT, 1 mile , 9-11 bpm less than LTHR
Aerobic Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm HR below lowest heart rate in 5a zone. Then start 1 mile on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.
T1b
Run
Test
LT test, in Tri Train Bible
BT: LT test. On track or treadmill complete the test on either page 66 or 67 HR of The Triathlete's Training Bible.
T1c
Run
Test
Aerobic TT, 3M/5k, 9-11 bpm less than LTHR
Aerobic Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm HR below lowest heart rate in 5a zone. Then start 3 miles/5km on track at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1.
T3a
Run
Test
ATT, 1 mile + 1.5 mile TT
BT: Warm up for about 15 minutes raising heart rate to 10 bpm below Lactate threshold heart rate (LTHR). Then start 1 mile at 9-11 bpm below LTHR. (recover for 400m). 1.5 miles all out. Times? Heart rates?
HR
T3b
Run
Test
Race, test progress
BT: Race. Do this only to establish a baseline of fitness and determine limiters and progress. Splits? Heart rates?
HR
T3c
Run
Test
LT test, 30' TT, avg HR?
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart
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BT: Warm-up well and then, on a track or with a GPS device on a soft surface such as grass, run 20-24 x 200m at 20 seconds/mile faster than your open-5km race pace (or at your vVO2max pace if you know it), Recover by jogging easily for 100m after each taking the same amount of time as the preceding 200m. Stop when you can no longer maintain the targeted pace.
HR
HR
BT: Track. Warm up +4 strides. Then run 4x800 meters (recover for 400 HR meters after each) at heart rate zone 5b. Then run 2 miles in heart rate zones 4-5a. Form! Record times & heart rates. Otherwise, heart rate zones 1-2.
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T3d
Run
Test
VO2 test, 6' TT
P1a
Run
Plyometrics
Plyo, 6-8x20 secs. Plyometrics. Warm up. Soft flat surface. 6-8 x 20 seconds of bounds (walk back). Exaggerate float time. Heel never touches. Otherwise, heart rate zone 1.
HR
P2a
Run
Plyometrics
Plyo, hill, 6-8x20 secs.
HR
P2b
Run
Plyometrics
Hill reps, steep, 6- BT: Power reps. Warm-up. 4 strides. Then on STEEP hill do 6-8 x 20 8x20 seconds FAST! (90 second recoveries). Quick feet. 4 strides. Otherwise, HR 1-2Z.
E1a
Brick
Endurance
Long ride + 15' run
Ride on a rolling course in the heart rate 1-2 zones. Then transition to a 15' HR run in the heart rate 1-2 zones on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running-not your legs.
E2a
Brick
Endurance
B90 + R60 @ 2-3
BT: Endurance brick. Bike moderate to long in mostly heart rate 1-3 zones. HR Transition to a medium duration run in heart rate 2-3 zones. Refuel as in race.
E2b
Brick
Endurance
R30 + B60 + R30 @ 2-3
BT: Duathlon endurance brick. Run #1-- 30 minutes, build to heart rate zone 3. Bike 60 minutes heart rate zone 2-3. Run #2-- 30 minutes heart rate zone 2-3. Quick transitions.
E2c
Brick
Endurance
B + R long, course simulation
BT: Long brick. Ride long on a course which simulates the race course as HR best you can. Do not exceed heart rate 4 zone with most of it in zones 2 and 3. Then transition to a medium- to long-duration run on a course that approximates your next A-priority race course. Run mostly in heart rate zones 2 and 3. Eat and drink just as you will in the race. Focus on recovery for 2 hours after this workout.
F1a
Brick
Force
B90' hills + R60' flat
BT: Hilly ride. Bike about 90 minutes in hills in heart rate zones 1-5a. Work the uphills. Then a 60 minute flat run in heart rate zones 2-3. Refuel as in race.
HR
F1b
Brick
Force
B90' + R60' hills
BT: Hilly brick. Bike medium to long duration on a hilly course with heart rate in 1-4 zones. Then quickly transition to a medium-duration run in the hills in heart rate 1-4 zones. Elevate heart rate/effort on the uphills on both bike and run recovering on the downhills and flats. Refuel as in race. (This may be done with a trainer and treadmill.)
HR
S1a
Brick
Speed skill
Tri T1 & T2 practice
Transitions. Practice swim to bike and bike to run. Review stall set-up, wetsuit off, helmet on, shoe changes, etc. Focus on rehearsing the transition you have the most trouble with.
HR
S1b
Brick
Speed skill
Du T1 & T2 practice
Transitions. Practice run to bike and bike to run. Review stall set-up, helmet on-off, shoe changes, on-off bike.
HR
S1c
Brick
Speed skill
T2 practice
Transitions. Practice bike to run. Review stall set-up, dismount, helmet off, shoe change, start run.
HR
S3a
Brick
Speed skill
T1 & T2, bike only In parking lot. Out-in bike transitions. Hop onto bike, pedal, & step off (Rt leg steps between Lt leg and frame).
M1a
Brick
Muscular Endurance
B60' 10k TT + R20' tempo
BT: Tempo brick. Bike about 1 hour building effort with a 10k time trial near HR the end. After a fast transition run 20 minutes at 10k race effort. Walk 5 minutes for cool down.
M1b
Brick
Muscular Endurance
R30' + B45' 10k TT + R20' tempo
BT: Tempo brick. Run about 30 minutes building to heart rate zones 4-5a. Bike about 45 minutes. 10k Time trial near end. Run 20 minutes at race effort. Walk 5 minutes to cool down.
HR
M2a
Brick
Muscular Endurance
Hilly IM brick
BT: Ride 3-4 hours. After a 1-hour warm-up, include 5 climbs of 8-12 minutes each on a moderate grade (3-5%). Stay aero all the way up on each. Build to and maintain the 3-4 HR zones for each climb. Recovery is the descent time. (If no hills available, do these into a strong wind.) Complete the ride in the 2 zone. Then transition to a 1-hour run at 10% faster than Ironman goal pace on a flat to gently rolling course. Eat and drink exactly as you plan to do in the race.
HR
M2b
Brick
Muscular Endurance
IM 3-4x40-10-10
BT: Start easy effort on bike for the first hour--HR 1 zone. Then ride 40 HR minutes steady in the 2 zone. For the next 20 minutes increase to HR zone 3(moderately hard). Repeat this 40-20 pattern 2-3 more times for a total of 3-4 hours. It's OK to do one less hour--do not drive yourself "over the edge." After the first hour this ride should be entirely on the aerobars (unless a steep climb). Easy run off the bike for 15 mins. This will give you a clear idea about IM pacing. Note HR and RPE changes through the session. Eat and drink as planned for the race.
M5a
Brick
Muscular
Pre-race, B30' +
Pre-race brick. Bike about 30 minutes + run about 15 minutes. On the race HR
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BT: VO2max pace test. Warm-up well. Then on a track run a 6-minute time HR trial. Note your finishing point at the end of the 6 minutes. From this determine your average pace for 400m and record this in your log. This is your VO2max pace and will be used in interval training. Cool down in the 1 zone on a soft surface.
Plyometrics. Warm up. 6-8 x 20 seconds STEEP HILL bounds (walk down). High bounce. Short stride. Heel never touches. Otherwise, heart rate zone 1-2.
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HR
HR
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Endurance
R15', accels
course, if possible. Include 3-4 short, race efforts on each. Note landmarks. Afterwards, tighten all bolts on your bike.
A1a
Brick
Anaerobic Endurance
B60' 3-5x5k + R20' tempo
BT: Interval-tempo brick. Bike about 1 hour with 3 or 4 x 5k at race effort HR (2-minute recoveries) on a course that simulates your A-race course. Then quickly transition to a 20-minute run at 10k race pace. Walk for a few minutes afterwards to cool down.
A1b
Brick
Anaerobic Endurance
Stationary track intervals
BT: Set up your bike on a trainer at a track or other site with a measured, HR out-and-back or circular course. Warm-up on the bike for 15 minutes elevating heart rate to the 3 zone. Transition to a 400-meter run at 10k pace. Transition back to the bike for a 5-minute ride, as follows: Spin easily for 2 minutes to recover and then build heart rate to the 4-5a zone and hold this for 3 minutes. Transition to an 800-meter run at 5k race pace. Repeat this pattern of 5 minutes on the bike followed by an 800-meter run 3 more times. After the last one cool down on the bike by spinning easily for 10 minutes. This workout will take approximately 1 hour.
E2a
X-Train
Endurance
Optional mode(s)
Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.
HR
None
Race
Race
Race
Race
HR
None
Day Off
Day Off
Recovery Day
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch HR nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
E4a
MTB
Endurance
MTB-moderate effort
Ride mostly 1-3 zones on a rolling course. Some 4-5a is OK on hills. In/out HR of saddle on hills. Off-road, if possible.
F4a
MTB
Force
Off-road climbs
BT: Off-road with several moderate climbs. Recover between climbs. Maximize heart rate 4-5a zone time.
HR
F4b
MTB
Force
Off-road--hard and fast
BT: Off-road with several climbs. Ride climbs hard & fast. Recover between climbs. Maximize heart rate 4-5b zone time.
HR
S4a
MTB
Speed skill
MTB basic skills
On a soft surface, such as a grassy park, work on basic mountain bike skills (like observed trials course): track stand, hopping, jumping, slalom, clearing obstacles, etc.
HR
S4b
MTB
Speed skill
MTB advanced skills
Ride off-road. Work on your weakest technical skills--descending, clearing objects, wet roots, etc. Keep effort on the easy side. Stop frequently and assess the skill. Try not to go anaerobic. Mostly Heart rate 1-3 zones.
HR
M4a
MTB
Muscular Endurance
CI, hill
BT: Hill Cruise Intervals. Ride off road. After warm-up climb a steep, 3-5 minute hill 4-6 times in the heart rate 4-5a zones. Get in about 20 minutes of climbing. 60-70 rpm.
HR
A1b
MTB
Anaerobic Endurance
MTB AE Ints, Long
BT: Off road. After warming-up simulate 2 brief starts from a standing HR position by going 20 seconds at near max effort with about 2 minutes of recovery spinning. Then go to a moderate to steep grade hill (6-8%) and do 4-5 x 3 minutes to the 5b HR zone. Recover for 3 minutes on the descent between each. Cool down.
A4a
MTB
Anaerobic Endurance
MTB starts
BT: Warm-up well. Then, from a full stop, go all out for 1 minute. Without stopping, settle in at HR 4-5a zone for 10 minutes. Recover 15-20 minutes and repeat. This is best off road on a course which simulates the start of your next race.
HR
A4b
MTB
Anaerobic Endurance
AE reps, hill, CX/MTB carries
BT: Off-road. Warm-up well. On a STEEP hill run 4-5 x 90 seconds carrying the bike on your shoulder. Perceived exertion is 8-9 on a 10-point scale. Recover by riding easily for 3-5 minutes between each carry. Cool down.
HR
T4a
MTB
Test
MTB, 20 minute Time Trial
BT: Warm-up well. Then, off-road, time trial on a course that takes about 20 minutes to complete. Record time & heart rate. Otherwise, ride mostly heart rate zones 1-3.
HR
T4b
MTB
Test
MTB Time trial, 2X 20 mins
BT: Warm-up well. Then, off-road, time trial on a course that takes about 20 minutes to complete. Record time & heart rate. Recover for 10 minutes and repeat. Make the second one the fastest. Otherwise, ride mostly in heart rate zones 1-3.
HR
T4c
MTB
Test
MTB TT x 3
BT: Warm-up well. Then, off-road, time trial on a course that takes about 20 minutes to complete. Record time & heart rate. Do this 3 times with 10minute recoveries. Make the last one the fastest. Otherwise heart rate zones 1-3.
HR
AA
Strength Weights
AA, 3-4 sets
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
HR
ME
Strength Weights
ME, 2 sets
Warm up 5-10 minutes. Then 2 sets of ME. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
HR
MS
Strength Weights
MS, 3-4 sets
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP
HR
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Page 20 of 24 (above), WORKOUT DESCRIPTIONS.
MT
Strength Weights
MT, 3-4 sets
After warm up do 3-4 sets of MT-- 10-15 reps with heavier loads. Cool down 5-10 minutes by spinning. For details go to HELP (above), WORKOUT DESCRIPTIONS.
HR
PE
Strength Weights
PE, 3-4 sets
Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
HR
PM
Strength Weights
PM, 2 sets
Warm up 5-10 minutes. Then 2 sets of PM. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm.
HR
SM
Strength Weights
SM, 2 sets
WU 5-10 minutes. Then 2 sets of SM weight lifting. First set is light (12 reps with 15RM load). Second set is heavy heavy (3-6 reps with 6RM load). CD 5-10 minutes spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
HR
#01
Strength Plyometrics
Plyo #1
After warm up do plyometrics routine #1. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
HR
#02
Strength Plyometrics
Plyo #2
After warm up do plyometrics routine #2. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
HR
#03
Strength Plyometrics
Plyo #3
After warm up do plyometrics routine #3. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
HR
#04
Strength Plyometrics
Plyo #4
After warm up do plyometrics routine #4. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
HR
#05
Strength Plyometrics
Plyo #5
After warm up do plyometrics routine #5. Stretch after. For details go to HELP (above), WORKOUT DESCRIPTIONS, PLYOMETRIC WORKOUTS.
HR
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#06
Strength Plyometrics
Plyo #6
After warm up do plyometrics routine #6. Stretch after.
HR
401
#07
Strength Plyometrics
Plyo #7
After warm up do plyometrics routine #7. Stretch after.
HR
402
#08
Strength Plyometrics
Plyo #8
After warm up do plyometrics routine #8. Stretch after.
HR
403
#09
Strength Plyometrics
Plyo #9
After warm up do plyometrics routine #9. Stretch after.
HR
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#10
Strength Plyometrics
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Plyo #10
After warm up do plyometrics routine #10. Stretch after.
HR
R-Base Run (Dis)
Endurance
R-Base(Dis)
Base workouts can be prescribed in either distance or time. This template uses distance. Adjust the duration of each step to fit your own goals. Most of your running/walking should be at a base pace that allows casual conversation. Your heart rate should be elevated from rest, but should not be too high. Most of the time, this equates to Zones 1 and 2.
Pace
E2b
Bike
Endurance
Trainer 'hills' @ CP30
Trainer hills. Shift up-down thru gears to simulate hills. 1-3 minutes each gear. Seated. CP30 on 'hills'. Otherwise, 1-2 heart rate zones.
Power
E2c
Bike
Endurance
CT, hills, CP30
Ride a rolling course (2-4% hills) on the CompuTrainer. On the hills ride at CP30. Otherwise, in heart rate 1-2 zones. Comfortably high cadence.
Power
E2d
Bike
Endurance
Rolling, seated, CP30
Ride a rolling course at CP30 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.
Power
E2g
Bike
Endurance
AeT Steady State
BT: Warm up 20-30 minutes. Then ride 2 hours steady at 62.5-67.5% of CP30 power. Observe heart rate at this effort if. What was your average HR for the steady state portion?
Power
E3b
Bike
Endurance
Rolling, BCR, less Ride on rolling course. Big chain ring. Power no greater than CP90. Mostly Power than CP90 heart rate zones 2-3. Seated on most hills.
E3c
Bike
Endurance
Group, sit in, CP60-180
Group ride. Sit-in today. No hard, sustained pulls. Mostly CP60-CP180. Avoid power harder than CP30.
E3d
Bike
Endurance
Ride how you feel, group?
Ride how you feel. If tired stay in heart rate 1-2 zones alone. If feeling fresh Power ride in all CP zones and this may then be a group ride. Be smart!
E4a
Bike
Endurance
Rolling, CP60180, MTB?
Ride mostly CP90-CP180 on rolling course with peaks of CP60. In/out of saddle on hills. Off-road, if possible.
Power
F1a
Bike
Force
Trainer hills, CP30
Trainer hills. Shift up and down thru gears to simulate hills. 2-5 minutes in each gear. Seated. As much as CP30 on hills.
Power
F1b
Bike
Force
CT, Mor-Bis, CP12
BT: On CT. After WU, ride the Morgul Bismark course. Seated on hills at CP12. Spin for CD.
Power
F1c
Bike
Force
Long climbs, seated, CP60-90
BT: Hilly course with long climbs. Stay in CP60-90 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor trainer.)
Power
F1d
Bike
Force
Long climbs, seated, CP12
BT: Long (6+ minutes), steady climbs. 4-6% grades. Climb mostly in saddle at 60+ rpm. CP12 on climbs.
Power
F2a
Bike
Force
Trainer hills,
Hills. Set your trainer to high resistance. After warm-up do 8-12x (30
Power
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seconds at CP60, 30 seconds CP30, 30 seconds CP12, 90-second recovery spin). Stay seated throughout.
F2b
Bike
Force
Shifting climbs, CP6-12
BT: Ride several 1-2 minute climbs at CP6-12. Varying grades. Select a higher gear than usual. 50-60 rpm. Stay seated. Otherwise, ride at CP90180.
Power
F2c
Bike
Force
Force reps, CP1
BT: On a flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. Drive pedal down at CP1 for 15-20 revolutions of cranks. Start a new one every 3-5 minutes.
Power
F2d
Bike
Force
Force reps at CP12
BT: Ride your aero set-up bike. Good warm-up. Then on a flat course into a slight head wind or on a very slight upgrade (~2%) do 5-6 x 4 minutes at CP12 in a big gear that only allows about 50-60 RPM. In a very aero position. If heart rate exceeds your 5a zone stop the work interval (but still do 5-6 intervals). Recover for 3 minutes between intervals. Finish the ride in heart rate 1 zone.
Power
F3a
Bike
Force
Mixed hills, CP12, BT: On a course with long & short hills. On long climbs stay in the saddle at Power CP12. Attack very short hills at CP1. some CP1
S1a
Bike
Speed skill
Trainer, ILT, CP180
Isolated Leg Training (ILT) on trainer. After warm-up, alternate 20 to 60 seconds with 1 leg only--the other on a chair. Get in 7-10 minutes with each leg total in the workout. CP180 on ILT.
Power
S1b
Bike
Speed skill
Spin-ups, CP180
Spin-ups. Slowly spin-up to maximum rpm over 30 seconds, (4:30 minute recoveries). CP180. Do this 6-8 times. Relaxxx!!
Power
S1c
Bike
Speed skill
Dominant leg, CP180
Drill: 1 leg does 90% of work until fatigue. Then other. At top 'push' toes forward and at bottom 'scrape.' CP180.
Power
S1d
Bike
Speed skill
SpinDrill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs ups+dominant leg, recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. CP180. CP180
Power
S3a
Bike
Speed skill
Form sprints, CP1 FORM sprints. Warm up & do 6-8 x 8-12 second sprints at CP1. Slight downhill/tailwind. FORM! about 5 minute recoveries. NOT ALL-OUT.
Power
S3b
Bike
Speed skill
Corner sprints, CP0.2
Warm up. On curbed course sprint in-out of corners several times. Only 4-6 Power seconds fast in each corner. CP0.2. (3 minute recoveries).
M1a
Bike
Muscular Endurance
Tempo intervals, CP90
BT: Tempo intervals. Road or trainer. Do 4-5 x 6 minutes at CP90 (2 minute recoveries). Relax! Smooth pedaling. 85-100 rpm. Aero.
Power
M1b
Bike
Muscular Endurance
Tempo, 30-40' at CP90
BT: Warm up. Then ride 30 to 40 minutes non-stop at CP90 on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero.
Power
M1c
Bike
Muscular Endurance
CT manual #13, CP30
BT: Workout #13 in CompuTrainer Workout Manual. 3-5 intervals at CP30. Power Smooth pedaling. 85-100 rpm. Aero.
M1d
Bike
Muscular Endurance
Cruise intervals, 4-5x6 minutes at CP30
BT: Cruise intervals. Road or trainer. Do 4-5 x 6 minutes at CP30 (2 minute Power recovery). Smooth pedaling. 85-100 rpm. Aero.
M1e
Bike
Muscular Endurance
3x10k, CP12-30
BT: Time trial intervals. 3x10 km building from CP30 to CP12 on each interval (5 minute recoveries). Flat to slightly rolling course. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. Aero position.
Power
M1f
Bike
Muscular Endurance
Tempo--40-60' at CP90
BT: Warm up. Then ride 40 to 60 minutes non-stop at CP90 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
Power
M1g
Bike
Muscular Endurance
Tempo--60-70' at CP90
BT: Warm up. Then ride 60 to 70 minutes non-stop at CP90 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
Power
M2a
Bike
Muscular Endurance
Cruise intervals, shift, CP12-30
BT: Shifting cruise intervals. Long warm up and then 5 x 8 minutes (2 Power minute recoveries) mostly at CP30. During each interval, after 1 minute at CP30, shift to higher gear for 30 seconds and hold CP12. Then shift back to a 'normal' gear for 60 seconds at CP30. Continue this pattern for 8 minutes. So it's 60s @ CP30 - 30s @ CP12 - 60s @ CP30 - 30s @CP12-3 etc. Aero position.
M2b
Bike
Muscular Endurance
Cruise intervals, hill, CP30
BT: Hill Cruise Intervals. Climb a 6-8 minute hill (4-6% grade) 4-5 times at CP30. Seated. Smooth pedaling. Slightly higher gear than usual. 60-70 rpm.
Power
M2c
Bike
Muscular Endurance
Cruise intervals, BT: 3-4 climbs on 6-8 minute hill (4-6% grade). Shift up to CP12 for 30 hill, shift, CP12-30 seconds and down to CP30 for 60 seconds. Recover for the descent. 5070 rpm.
Power
M2d
Bike
Muscular Endurance
Cruise intervals, TT bike, hill/wind, CP30
Power
M2e
Bike
Muscular Endurance
Lactate threshold, BT: Hill threshhold. After warm up ride 20-30 minutes up a steady grade at hill, 20-30 CP60. Seated. Smooth pedaling. 60+ rpm. minutes, CP60
M3a
Bike
Muscular Endurance
Criss cross, 20 BT: Criss-cross. Flat. Warm up. Ride 20 minutes. Criss-cross from CP60 to Power minutes, CP12-60 CP12 every 1-2 minutes. 85-100 rpm.
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BT: Time trial cruise Intervals. On Time trial bike do 3-4 x 6-8 minutes on 2% hill (or headwind) at CP30. Big gear--60-70 rpm. Aero position. 2 minute recoveries.
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Bike
Muscular Endurance
Lactate threshold, BT: Lactate threshold. Ride 25-30 minutes at CP60. Non-stop. Flat course. Power 25-30 minutes at On time trial set-up. Smooth pedaling. 85-100 rpm. CP60, TT bike
M3d
Bike
Muscular Endurance
Motorpace, 40-50 minutes at CP60
BT: Motorpace. Long warm up. Then 40-50 minutes behind motor at CP60. Power Head up. SAFETY! Otherwise, heart rate zones 1-2.
M5b
Bike
Muscular Endurance
Taper repeats, CP30
After warm up do 4 x 90 seconds at CP30 (3 minute recoveries). Very easy Power cool down and stretch.
A1a
Bike
Anaerobic Endurance
Varied pace, 5 minutes at CP12, 2 minutes at CP6
BT: Variable pace. Warm up. Then 5 minutes at CP12 (3 minute recovery) + 2 minutes at CP6 (1 minute recovery). Do 3 times. Smooth pedaling. High rpm. Aero position.
A1b
Bike
Anaerobic Endurance
Anaerobic Endurance intervals, 4-5x3 min at CP6
BT: Anaerobic Endurance intervals. Flat. 2-3 x 8-12 second CP0.2 sprints Power (3-5 minute recoveries). Then 4-5 x 3 minutes at CP6 (3 minute recoveries) & 2-3 more sprints. High cadence. Aero position.
A1c
Bike
Anaerobic Endurance
Sprintervals, 8
BT: 'Sprintervals.' 3 sets of (3x6-8 seconds at CP0.2 with 1 minute Power recoveries, then 5 minutes at CP6). 8 minutes between each set. High rpm. Aero position.
A1d
Bike
Anaerobic Endurance
30-30s
BT: Warm-up well and then do 15-20 x 30 seconds at CP6 with 30-second spin recoveries. Stop if power drops below CP6 zone. Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.
Power
A2a
Bike
Anaerobic Endurance
TT intervals, 5x5km, CP12
BT: Time trial intervals. 5x5km. Build to CP12 (5 minute recoveries). Flat. Increase gear size for first 3 repeats. Time trial bike. 85-100 rpm.
Power
A2b
Bike
Anaerobic Endurance
Hill intervals, 45x3 minutes at CP6
BT: Anaerobic endurance hill intervals. On 6-8% hill do 4-5 x 3 minutes at CP6 (3 minute recoveries). Seated. 70+ rpm. Otherwise, CP180.
Power
A2c
Bike
Anaerobic Endurance
Hill intervals, stand, 4-5x3 minutes at CP6
BT: Warm up. On 6-8% grade do 4-5 x 3 minutes at CP6 (3 minute recoveries). STANDING all the way up. Head up. Otherwise, heart rate zone 1-2.
Power
A2d
Bike
Anaerobic Endurance
Hill intervals + LT, BT: Hill Anaerobic Endurance +threshhold. On a 4-6% hill do 4-5 x 3 4-5x3 mins at minutes at CP6 (3 minute recoveries). Seated. 60+ rpm. Then 20 minutes CP6, 20' @ CP60 at CP60 on a mostly flat course. Aero.
A2e
Bike
Anaerobic Endurance
TT intervals, hill/wind, 4-5x3 mins at CP6
BT: On about a 2% hill or into a headwind, do 4-5 x 3 minutes at CP6 (3 Power minute recoveries) on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.
A2f
Bike
Anaerobic Endurance
30-30s on hill
BT: Warm up. Then on a short, moderate to steep (4-8%) hill sprint uphill at Power a high cadence, out of saddle for 30 seconds at CP6. Turn and coast/spin back down the hill for 30 seconds. Do 20-24 of these repeats breaking them into sets of 5 with 3 minutes or more of recovery between sets. Cool down by spinning easily in HR 1 zone.
A3a
Bike
Anaerobic Endurance
Descend ints, 2 BT: Descending intervals. Do 2 mintes at CP6, 1.5 minutes at CP6, 1 min,1.5 min, 1 min minute at CP6, 30 seconds at CP1. Recover for time equal to interval (for example, 2 minutes on, 2 minutes recover). 3 sets. 3' between each set. at CP6, 30 CP1 High rpm.
Power
A3b
Bike
Anaerobic Endurance
Long sprints at CP1
BT: Do 3 sets of 60, 50, 40, 30, 20 second sprints at CP1. High rpm. RI til HR <2Z. 5' between sets.
Power
A3c
Bike
Anaerobic Endurance
Hill intervals, 60 secs
BT: Warm up well. Then on 6-8% hill do 7-9 x 90 seconds, done as 60 Power seconds seated at CP6 and then stand the last 30 seconds at CP1. (3 minute recoveries after each 90-second interval). High cadence. Long cool down.
A3d
Bike
Anaerobic Endurance
Hill intervals 45X90 secs, 20 min at CP60
BT: Warm up well. Then on a 6-8% hill do 7-9 x 90 second with 60 seconds Power sit at CP6. At 60 second mark 'attack' for 30 seconds by standing at CP1 (3 minute recoveries after each 90-second interval). High cadence. After the last recovery go straight into 20 minutes at CP60, on a rolling course. Cool down.
A3e
Bike
Anaerobic Endurance
Hill attacks, 2 minutes at CP60.2
BT: On 6-8% hill do 6-7 x 2 minutes at CP6. At 30 seconds, 60 seconds, and 90 seconds attack at CP0.2 for 10 pedal strokes (4 minute recoveries after each 2-minute interval). Then sit back down and continue CP6 climb. High rpm.
A3f
Bike
Anaerobic Endurance
Lactate repeats, 2 BT: Lactate repeats. 2 sets of 4x40 seconds at CP1 (20 second recoveries) Power (4x40 seconds) with 5 minutes between each set. High rpm.
A3g
Bike
Anaerobic Endurance
Group, how you feel
BT: Group ride. Ride how you feel today: If tired, sit in at CP90-CP180; if fresh, ride race effort. Be smart.
Power
A5a
Bike
Anaerobic Endurance
Preview course, CP1
Check out course with bike race-ready. Attack 2-3 short hills at CP1. Otherwise easy. Stay off of legs.
Power
A5b
Bike
Anaerobic Endurance
Pre-race, 3-4 hills Ride a rolling course. Attack 3-4 short hills at CP1 (long recoveries). at CP1 Otherwise, heart rate in zones 1-2.
Power
A5c
Bike
Anaerobic Endurance
Taper reps, 4x90 seconds
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Power
Power
Power
After WU do 4 x 90 seconds at CP6-CP12 (3 minute recoveries). Very easy Power cool down and stretch.
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Page 23 of 24
P1a
Bike
Power
Jumps, CP0.2, unstructured
P1b
Bike
Power
Jumps, 3 sets of 5 Ride with heart rate in zone 1-2. Include 3 sets of 5 jumps at CP0.2--10-12 jumps at CP0.2 revs of cranks out of saddle. 1 minute recovery between jumps, 5 minute recovery between sets.
Power
P1c
Bike
Power
Sprints, 15x8-12 secs
Ride with heart rate in zone 1-2. Include 3 sets of 5x8-12 second sprints at CP0.2 (3 minute recoveries) on varying terrain.
Power
P1d
Bike
Power
Sprints, 20 secs stand + sit
Sprints (road or trainer). Warm up. Every 5 minutes select a BIG gear, Power stand for about 10 seconds, sit for about 10 seconds. 100+ rpm. CP1. Stop when power drops 5%.
P2a
Bike
Power
Hill sprints, 5-7x8- BT: Hill sprints. On 3-5% hill do 5-7 x 8-12 second CP0.2 sprints (3 minute 12 secs recoveries). Sit & stand. 90+ rpm. Otherwise, heart rate in zones 1-2.
P2b
Bike
Power
Hill sprints, 9x1520 secs
BT: Hill sprints. Warm up well. Then do 5 x 20-30 second sprints up 5-8% Power hill out of saddle (3 minute recoveries). Strive to better CP1 on each sprint. 90+ rpm. 3 sets. 5 minutes between sets. Otherwise, heart rate zones 1-2.
P3a
Bike
Power
Crit sprints, 9x25 secs
BT: Crit sprints. After warm up do 3 sets of 3x25 second sprints at CP1. Include corners. Recover until heart rate drops to zone 2 between each repeat. 5 minute recoveries between each set.
Power
P5a
Bike
Power
Pre-race sprints, 7-10x8-12secs
On race set-up, do 7-10 x 8-12 second CP0.2 sprints (3 minute recoveries). Good warm up and cool down. Otherwise keep heart rate in zones 1-2.
Power
T3a
Bike
Test
CP0.2, power
BT: Long warm up. Then time trial 12 seconds. Flat or slight hill. All out. Do Power 3-4 times. Record best average power. Otherwise keep heart rate in zones 1-2.
T3b
Bike
Test
CP1, power
BT: Long warm up. Then time trial for 1 minute. Flat or slight uphill. All out. Do 2-3 times. Record best average power. Otherwise keep heart rate in zones 1-2.
Power
T3c
Bike
Test
CP6, power
BT: Long warm up. Then time trial for 6 minutes. Flat or slight uphill. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Power
T3d
Bike
Test
CP12, power
BT: Long warm up. Then time trial 12 minutes. Flat course. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Power
T3e
Bike
Test
CP30, power
BT: Long warm up. Then time trial 30 minutes. Flat out-back. Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Power
M1c
Brick
Muscular Endurance
HIM bike-focus brick
BT: Brick. Bike 2 hours on a flat to rolling course (not steep hills). After warm up do 4 x 12 minutes at CP30 (3 minute recoveries in HR 1 zone). Recover for 3 minutes after each interval. (See PREFERENCES above for zones). Then T2 to a 30 minute run in 3 zone.
Power
M1d
Brick
Muscular Endurance
2hr run focus for HIM
BT: Brick. Ride 1 hour with last 20 minutes at CP60 power. T2 to a 1 hour run including 3-4x6 minutes at HR 3 zone (90 second recoveries). What was your pace in the 3 zone?
Power
M2b
Brick
Muscular Endurance
IM 3-4x40-10-10
BT: Start easy effort on bike for the first hour--HR 1 zone. Then ride 40 Power minutes steady at 60% of CP30 (+/- 2.5%). For the next 10 minutes increase to 65% (+/- 2.5%). Then ride easily in the HR 1 zone for 10 minutes. Repeat this 40-10-10 pattern 2-3 more times for a total of 3-4 hours. It's OK to do one less hour--do not drive yourself "over the edge." During the harder efforts this ride should be entirely on the aerobars (unless a climb). Easy run off the bike for 15 mins. This will give you a clear idea about IM pacing. Note RPE changes through the session. Refuel as planned for the race.
481
None
Race
Race
Race
Race
Power
482
None
Day Off
Day Off
relax
Relax
Power
F4a
MTB
Force
Off-road, CP12
BT: Off-road with several moderate climbs at CP12. Recover between climbs.
Power
F4b
MTB
Force
Off road, fast ride, BT: Off-road with several climbs. Ride climbs hard & fast. Recover all CP zones between climbs. All CP zones.
Power
S4b
MTB
Speed skill
Off road skllls, CP90-180
Off-road. Work on weakest technical skills--descending, clearing objects, etc. Keep effort easy. CP90-CP180.
Power
M4a
MTB
Muscular Endurance
Cruise intervals, hill, off road, CP12
BT: Hill Cruise Intervals. Off road, climb a steep 3-5 minute hill 4-6 times at Power CP12 about 20 minutes of climbing total. 60+ rpm.
A4a
MTB
Anaerobic Endurance
MTB starts, CP1 for 1 min, CP30 for 10 mins
BT: Warm up. CP1 from full stop for 1 minute. Then settle in at CP30 for 10 Power minutes. Spin 15-20 minutes. Repeat. Fire road?
A4b
MTB
Anaerobic Endurance
Steep hill, 4-5x90 seconds.
BT: Off-road. On STEEP hill do 4-5 x 90 seconds.
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470
471
472
473
474
475
476
477
478
479
480
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486
487 488
Ride mostly with heart rate in zones 1-2 on rolling course. Seated on hills. Include several 10 pedal- revolution jumps at CP0.2.
https://www.trainingpeaks.com/admin/wo.asp
Power
Power
Power
10/10/2005
TrainingPeaks.com Workouts
489
T4a
MTB
Test
Off road, 1x20 mins
BT: Off-road time trial. About a 20 minute course. Record time, average power, & heart rate. Otherwise, ride mostly with heart rate in zones 1-3.
Power
T4b
MTB
Test
Off road, 2x20 mins
BT: Time trial 2 times. Off-road, about a 20 minute course. Last one fastest. Record times, average power, & heart rate. Recover 10 mins between each.
Power
T4c
MTB
Test
Off road, 3x20 mins
BT: Time Trial 3 times. Off-road, about 20 minute course. Last one fastest. Record times, average powers, & heart rates. (10 minute recoveries)
Power
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https://www.trainingpeaks.com/admin/wo.asp
10/10/2005
