| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
1hr |
Baseline test. Establish your 5 heart rate training zones from a
field test - not an arbitrary 220 minus your age formula which is
inaccurate. The baseline session is a great workout on its own
due to the stimulus to your energy and cardiovascular systems. |
| Tues |
1hr20 |
20min warm up building heart rate from Zone 1 to Zone 2 then
2x20min intervals heart rate upper Zone 3 (tempo/sweet spot)
with 5min easy between intervals, 15min cool down gradually
moving from Zone 2 and last 5 minutes Zone 1. Session best
done on the road, trainer or jeep track to keep steady interval. |
| Wed |
1hr30 |
On MTB, work on skills, try avoid taking heart rate into Zone 4. |
| Thurs |
1hr15 |
20min warm up building heart rate from Zone 1 to Zone 2 then
3x10min intervals, heart rate Zone 4 (threshold) with 5min easy
between intervals, 15min cool down gradually moving from Zone
2 and last 5 minutes Zone 1. Choose a flat road with no traffic
lights, indoor trainer or a 10min hill to use for repeats. |
| Fri |
1 |
Heart rate between Zone 1 and 2, this is a recovery ride |
| Sat |
1hr15 |
20min warm up building heart rate from Zone 1 to Zone 2 then<
10x1min very hard effort (but not max) with 1min recovery
between efforts. Rest 5 min after set and repeat. Heart rate will
not be a useful guide, just put the hammer down and hold it
steady for each minute. 15min cool down gradually moving from
Zone 2 and last 5 minutes Zone 1. |
| Sun |
2 - 3 |
Easy heart rate between Zone 2 and Zone 3. Do this on your
MTB to continue working on skills but remember to tap off the<
intensity on climbs. If time allows, go for the 3 hour session. |
