Download description file

After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Bike

Planned Time: 0:50:00
Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.

Workout #2 : Swim

Planned Time: 1:00:00
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

Workout #3 : Day Off

Planned Time: 0:00:00
Relax

Workout #4 : Swim

Planned Time: 1:00:00
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

Workout #5 : Run

Planned Time: 0:50:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.

Workout #6 : Bike

Planned Time: 0:50:00
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.

Workout #7 : Swim

Planned Time: 0:40:00
Warm up with your choice of drills for 10 minutes. Then do an easy 20 minute swim. Count your strokes every fourth lap. Cool down for ten minutes your choice stroke. 50 minutes

Workout #8 : Bike

Planned Time: 1:15:00
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.

Workout #9 : Run

Planned Time: 0:40:00
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.