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

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.

Fredag, 2. træningsuge

FREE :)

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

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.

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

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%

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