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

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!

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