70.

3 Build
Monday

Notes:
Tuesday

Notes:

Wednesday
Double Bike

Morning
Sleep-IN

Mid-Day
Work

Evening
Swim
1 x 400 swim w/
2 x 200 w/:20 r
free/50 non-free
4 x 100 pull w/:
(strong)
8 x 50 w/:15
(descend 1-4
16 x 25 w/:15
kick on your b
FAST! w/2 bre
1 x 400 (25 FA
smooth)
*2400 tota

Track Aerobic Control

3 laps EZ
3 laps straits N bends
----------4 X 1600 + 400 FLOAT in between
#1-2) 8min 20 secs
#3-4) 8mins
----------10 min moderate

Work

Swim
200 swim/200 P
Kick with fi
4x100 w/:15 re
swim/25 scu
Catchup dr
4x100 swim w/:
(best average po
100 easy/reco
4x100 pull w/:2
(best average po
400 Fins & pa
(negative split..
200 faster than fi
100 cool do
*2400 tota

Work

Indoor Aero
Control
2 min EZ
2 min SPIN @ 10
2 min EZ
2 min SPIN @ 11
2 min EZ
----------3 min mode
3 min tem
3 min time t
6 min EZ
----All @ 75/80
Do main set
more
-----------

Keep this controlled at the start and

finish it off strong without over doing it
adjust your pace time for the 1600 if
you need but still increase by about 20
sec every 2. Float should be around
2:30 2:40 per 400.
Indoor Power
5 min EZ
4 min as 30 sec SPIN @ 110+ RPM +
30 sec EZ
3 min EZ
2 min STEADY @ 60 RPM
1 min EZ
-----------30 X 1 min as:
20 sec HARD OTS @ 60 RPM + 40
sec EZ
----------10 min EZ

Notes:

OTS = off the saddle work it good

form 20 sec while making sure you
stay fluid/dynamic while out of the
saddle! We will evolve through these.

Thursday

Progressive Run
10 min EZ
25 min moderate
25 min steady
25 min tempo
----------Walk it of

Notes:

Build into this & finish at a good

controlled pace, just dont overdo the
start and you can finish strong do
over hilly terrain in first hour but final
25 min best is flat.
Outdoor Bike Hills
20 min EZ to Moderate @ 80/90 RPM
----------30 min hill reps of a steep 500m hill
20 min EZ between
30 min hill reps of a steep 500m hill
----------20 min EZ to Moderate @ 80/90 RPM
Maintain 75/80 RPM and practice
getting out of the saddle at the end of
each block.

Friday
Legs Off

Notes:

Saturday

Notes:

Strength Bike
30 min EZ to Moderate @ 75/80 RPM
------------3 X 30 min STEADY @ 50/60 RPM
10 min moderate between
+
Minor Run Off Bike
5 min tempo
5 min EZ
Keep it in control and dont go above
90% - stay smooth as the pressure
creeps up. Hydrate/fuel regularly for
better performances and faster
recovery. The run is all about the

Work

Rest/Family

Rest/Family

2 min EZ
2 min SPIN @ 10
2 min EZ
2 min SPIN @ 11
2 min EZ
Rythym, rythy
more rythym. M
is by modulatin
pressure on the
as you chang
gears. Expect
heavy from
morning!
Swim
500 warm up
Free/50 non-free
3x200 Pull w/:3
8x50 w/:15 re
Fast/25 eas
3x200 @ 4:30 A
200 cool down
Drill/50 kick on
choice)
*2300 tota

Base Ru
40 min mode

Keep this all con

bellow 70% effo
tall/crisp form. M
nose breathing
Rest/Fam

Optional walk o
swim.

Sunday
T2 Brick
Notes:

transition and getting a feel, dont

overdo.
REST

Recovery
Finish Strong
Stay in Control
All about the effort
Notes:
-3rd April: Putra Jaya 70.3 (Malaysia)

REST