BIKE 2:15
WARM UP
20:00 gearing pyramid
-- begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00, and finish with 2:00 @75%
MAIN SET
This main set should help demonstrate how much more smoothly you can pedal with some focus on spinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 of the Ironman ultra distance bike ride.
2 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
1 x 11.2 miles (18.1 km) time trial @75% -- record your time
2 x 3:00 ILT w/30 sec recovery after each -- right into
1 x 11.2 miles (18.1 km) time trial @75% -- compare to the first time trial -- should be slightly faster at the same HR intensity
2 x 3:00 ILT w/30 sec recovery after each -- your abs (stomach muscles) will probably be throbbing a bit here, but relax your mid-section and concentrate on smooth pedaling throughout the cycle
COOL DOWN
20:00 reverse gearing pyramid: 6:00 in "hard" gear @75%, followed by 5:00 in next easier gear, then 4:00, 3:00, and then 2:00 @60% intensity by the end.
Lørdag, 5. træningsuge
SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
-- easy efforts should be done @60% intensity;
fast efforts are at roughly 75% intensity
(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
4 x 75 @60% w/10 sec rest after each
RUN 1:10
Begin with a 20:00 jog, getting into it very gradually,
bringing the intensity up to 65% by the end.
Big Target: 3-Mile MAF Test
Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then, when you are at a known starting point, start your watch!
Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after reaching the three-mile point. Record your time for future comparison.
Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before you come to a close.
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
-- easy efforts should be done @60% intensity;
fast efforts are at roughly 75% intensity
(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
4 x 75 @60% w/10 sec rest after each
RUN 1:10
Begin with a 20:00 jog, getting into it very gradually,
bringing the intensity up to 65% by the end.
Big Target: 3-Mile MAF Test
Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then, when you are at a known starting point, start your watch!
Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after reaching the three-mile point. Record your time for future comparison.
Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before you come to a close.
Torsdag, 5. træningsuge
BIKE 1:05
WARM UP
10:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.
4 x 7:00 @75% intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, brining your HR back down below 60%
WARM UP
10:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.
4 x 7:00 @75% intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, brining your HR back down below 60%
Onsdag, 5. træningsuge
BIKE 1:20
WARM UP
Easy, controlled spinning, increasing the intensity slowly:
8:00 @60% - 5:00@65% - 3:00 @70% (continuous)
MAIN SET
This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.
3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each
COOL DOWN
Control your HR carefully, all the way "back down"
6:00 @70% - 4:00 @65% - 2:00 @60%
RUN 0:30
Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.
WARM UP
Easy, controlled spinning, increasing the intensity slowly:
8:00 @60% - 5:00@65% - 3:00 @70% (continuous)
MAIN SET
This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.
3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each
COOL DOWN
Control your HR carefully, all the way "back down"
6:00 @70% - 4:00 @65% - 2:00 @60%
RUN 0:30
Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.
Tirsdag, 5. træningsuge
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) -- continuous
MAIN SET
8 x 200 w/20 sec rest after each
(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)
-- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) -- continuous
MAIN SET
8 x 200 w/20 sec rest after each
(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)
-- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end
Mandag, 5. træningsuge
Løb 0:40
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 "tempo run" -- performed as follows:
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 "tempo run" -- performed as follows:
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%
Torsdag, 4. træningsuge
BIKE 0:55
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session
Onsdag, 4. træningsuge
BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually.
(This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually.
(This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!
Tirsdag, 4. træningsuge
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
Søndag, 2. træningsuge
BIKE 1:20
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
DRILLS
2 x 3:00 ILT w/30 sec rest after each;
2 x 4:30 VG Sets w/30 sec rest after each
MAIN SET
3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
w/3:00 recovery @60% intensity after each set
COOL DOWN, gradually bringing your HR back under 60% by the end
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
DRILLS
2 x 3:00 ILT w/30 sec rest after each;
2 x 4:30 VG Sets w/30 sec rest after each
MAIN SET
3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
w/3:00 recovery @60% intensity after each set
COOL DOWN, gradually bringing your HR back under 60% by the end
Lørdag, 2. træningsuge
SWIM 0:45
WARM UP
800 Swim -- every 4th length choice, rotate through in IM order
-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)
MAIN SET
8 x 150 w/15 sec rest after each
Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.
COOL DOWN
400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.
BIKE 0:30
Continuous spinning in your small chain ring,
holding your HR between 60-70% throughout
RUN 0:55
This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.
Cool down completely after these two workouts with some light stretching.
WARM UP
800 Swim -- every 4th length choice, rotate through in IM order
-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)
MAIN SET
8 x 150 w/15 sec rest after each
Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.
COOL DOWN
400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.
BIKE 0:30
Continuous spinning in your small chain ring,
holding your HR between 60-70% throughout
RUN 0:55
This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.
Cool down completely after these two workouts with some light stretching.
Torsdag, 2. træningsuge
SPINNING 0:40
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
15:00 straight time trial effort @75% intensity
COOL DOWN
spin easy through the end of the session
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
15:00 straight time trial effort @75% intensity
COOL DOWN
spin easy through the end of the session
Onsdag, 2. træningsuge
SPINNING 0:50
WARM UP
10:00 easy "gearing pyramid":
Begin in a very easy gear for 4:00, then switch to one gear harder
for 3:00, then 2:00, then 1:00 (10:00 total)
MAIN SET
3 x 8:00 @75% intensity w/2:00 @60% intensity after each
COOL DOWN completely, allowing your HR to get back under 60% by the end
RUN 0:35
Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed upper body.
WARM UP
10:00 easy "gearing pyramid":
Begin in a very easy gear for 4:00, then switch to one gear harder
for 3:00, then 2:00, then 1:00 (10:00 total)
MAIN SET
3 x 8:00 @75% intensity w/2:00 @60% intensity after each
COOL DOWN completely, allowing your HR to get back under 60% by the end
RUN 0:35
Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed upper body.
Tirsdag, 2. træningsuge
SWIM 0:30
WARM UP
500 Swim -- Kick every 4th 25
MAIN SET
3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%
- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IM
COOL DOWN
100 easy, holding perfect technique
WARM UP
500 Swim -- Kick every 4th 25
MAIN SET
3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%
- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IM
COOL DOWN
100 easy, holding perfect technique
Mandag, 2. træningsuge
Løb 0:45
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
2. Træningsuge (Uge 44-2008)
Mandag: Løb 0:45
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Spinning 0:30, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Spinning 0:30, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
Søndag, 1. træningsuge
BIKE 1:20
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set: each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
COOL DOWN to the finish, allowing your HR to gradually come back below 60%.
After performing the drills you should notice a smoother, more fluid pedal cycle.
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set: each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
COOL DOWN to the finish, allowing your HR to gradually come back below 60%.
After performing the drills you should notice a smoother, more fluid pedal cycle.
Lørdag, 1. træningsuge
SWIM 0:30
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.
Onsdag, 1. træningsuge
SPINNING 0:50
20:00 easy spin using your small chain ring only. Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75% -- stay in the small chain ring & increase your HR by increasing your cadence. Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
20:00 easy spin using your small chain ring only. Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75% -- stay in the small chain ring & increase your HR by increasing your cadence. Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
Tirsdag, 1. træningsuge
SWIM 0:30
Warm up:
200 Swim - 2 x 100 Kick - 4 x 50 Choice, w/10 sec rest after each
Main set:
5 x 200 w/:20 rest, done as follows: (50 right arm only - 50 swim - 50 left arm only - 50 swim)
Cool down:
2 x (50 Kick/50 Swim)
Warm up:
200 Swim - 2 x 100 Kick - 4 x 50 Choice, w/10 sec rest after each
Main set:
5 x 200 w/:20 rest, done as follows: (50 right arm only - 50 swim - 50 left arm only - 50 swim)
Cool down:
2 x (50 Kick/50 Swim)
Mandag, 1. træningsuge
Løb 0:45
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
1. Træningsuge (Uge 43-2008)
Mandag: Løb 0:45
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
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