| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | Week | Week Start | Rest Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Training Hours | Look for Races | |||
2 | 1 | 31-Mar-2014 | Swim 1,000 meters total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 30-second hard efforts scattered. | Bike 40 minutes moderate + 8 minutes comfortably hard. | Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 30 seconds. | Run 6.5 km moderate + 4 x 10-sec. hill sprints. | Bike 60 km moderate + 10-minute transition run at moderate pace. | Run 15 km moderate. | Swim 1,400 meters moderate. | Rest | Bike 45 minutes with 8 x 1-minute hard efforts scattered. | ||||||
3 | 80 | 48 | 80 | 115 | 120 | 0 | 45 | 8.13 | |||||||
4 | 2 | 7-Apr-2014 | Swim 1,100 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 45-second hard efforts scattered. | Bike 40 minutes moderate + 10 minutes comfortably hard. | Swim 1,100 meters total. Main set: 3 x 200 meters race pace, RI = 30 seconds. | Run 6.5 km moderate + 4 x 10-second hill sprints. | Bike 65 km moderate. | Run 16 km moderate. | Swim 1,600 meters total. Main set: 1,000 meter time trial. | Rest | Bike 45 minutes with 6 x 2-minute hard efforts scattered. | ||||||
5 | 85 | 50 | 85 | 120 | 130 | 0 | 45 | 8.58 | |||||||
6 | 3 | 14-Apr-2014 | Swim 1,200 meters total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 1-minute hard efforts scattered. | Bike 40 minutes moderate + 12 minutes comfortably hard. | Swim 1,200 meters total. Main set: 3 x 200 meters race pace, RI = 20 seconds. | Run 8 km moderate + 4 x 10-second hill sprints. | Bike 45 km moderate + 15-minute transition run at moderate pace. | Run 18 km moderate. | Swim 1,800 meters moderate. | Rest | Bike 45 minutes with 4 x 3-minute hard efforts scattered. | Race? | |||||
7 | 90 | 52 | 90 | 150 | 160 | 0 | 45 | 9.78 | |||||||
8 | 4 | 21-Apr-2014 | R | Swim 1,000 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 30-second hard efforts scattered. | Bike 40 minutes moderate + 8 minutes comfortably hard. | Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 6.5 km moderate. | Bike 60 km moderate. | Run 15 km moderate. | Swim 1,400 meters moderate. | Rest | Bike 40 minutes with 6 x 1-minute hard efforts scattered. | |||||
9 | 80 | 48 | 80 | 105 | 120 | 0 | 40 | 7.88 | |||||||
10 | 5 | 28-Apr-2014 | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1.5 km easy. | Bike 40 minutes moderate + 15 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints. | Bike 80 km moderate + 20-minute transition run at moderate pace. | Run 19 km moderate. | Swim 2,000 meters moderate. | Rest | Bike 50 minutes with 6 x 2-minute hard efforts scattered. | ||||||
11 | 90 | 55 | 90 | 170 | 140 | 0 | 50 | 9.92 | |||||||
12 | 6 | 5-May-2014 | Run 1.5 km easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1.5 km easy. | Bike 40 minutes moderate + 18 minutes comfortably hard - Swim 1,400 meters total. Main set: 8 x 75 sprints, RI = 20 seconds. | Swim 1,400 meters total. Main set: 2 x 300 meters race pace, RI = 20 seconds. | Run 9 km moderate + 4 x 10-second hill sprints. | Bike 90 km moderate. | Run 21 km moderate. | Swim 2,000 meters total. Main set: 1,500 time trial | Rest | Bike 50 minutes with 5 x 3-minute hard efforts scattered. | ||||||
13 | 90 | 58 | 90 | 165 | 160 | 0 | 50 | 10.22 | |||||||
14 | 7 | 12-May-2014 | Swim 1,500 meters total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1.5 km easy. | Bike 40 minutes moderate + 20 minutes comfortably hard. | Swim 1,500 meters total. Main set: 3 x 300 meters race pace, RI = 30 seconds. | Run 10 km moderate + 4 x 10-second hill sprints. | Bike 95 km moderate + 10-minute transition run at race pace. | Run 21 km moderate. | Swim 2,200 meters moderate | Rest | Bike 55 minutes with 4 x 4-minute hard efforts scattered. | Race? | |||||
15 | 95 | 60 | 95 | 190 | 175 | 0 | 55 | 11.17 | |||||||
16 | 8 | 19-May-2014 | R | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3 km easy, 1 km at 16km race pace, 3km easy. | Bike 40 minutes moderate + 10 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate. | Bike 70 km moderate. | Run 16 km moderate. | Swim 2,000 meters moderate | Rest | Bike 45 minutes with 5 x 2-minute hard efforts scattered. | |||||
17 | 90 | 50 | 90 | 135 | 120 | 0 | 45 | 8.83 | |||||||
18 | 9 | 26-May-2014 | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1.5 km easy. | Bike 40 minutes moderate + 15 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints. | Bike 125 km moderate + 20-minute transition run at moderate pace. | Run 25 km moderate. | Swim 2,000 meters moderate. | Rest | Bike 50 minutes with 6 x 2-minute hard efforts scattered. | ||||||
19 | 90 | 55 | 90 | 170 | 140 | 0 | 50 | 9.92 | |||||||
20 | 10 | 2-Jun-2014 | Swim 1,400 meters total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 2 km easy, 6 x 800m at 5K race pace with 400m jog recoveries, 2 km easy. | Bike 40 minutes moderate + 18 minutes comfortably hard. | Swim 1,400 meters total. Main set: 2 x 300 meters race pace, RI = 20 seconds. | Run 15 km moderate + 4 x 10-second hill sprints. | Bike 90 km moderate. | Run 21 km moderate. | Swim 2,000 meters total. Main set: 1,500 time trial | Rest | Bike 50 minutes with 5 x 3-minute hard efforts scattered. | ||||||
21 | 90 | 58 | 90 | 165 | 160 | 0 | 50 | 10.22 | |||||||
22 | 11 | 9-Jun-2014 | Swim 1,500 meters total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1.5 km easy. | Bike 40 minutes moderate + 20 minutes comfortably hard. | Swim 1,500 meters total. Main set: 3 x 300 meters race pace, RI = 30 seconds. | Run 10 km moderate + 4 x 10-second hill sprints. | Bike 95 km moderate + 10-minute transition run at race pace. | Run 21 km moderate. | Swim 2,200 meters moderate | Rest | Bike 55 minutes with 4 x 4-minute hard efforts scattered. | Race? | Cycle Tour Amsterdam | ||||
23 | 95 | 60 | 95 | 190 | 175 | 0 | 55 | 11.17 | |||||||
24 | 12 | 16-Jun-2014 | R | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 km easy, 1.5 km at 10K race pace, 3.5 km easy. | Bike 40 minutes moderate + 10 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate. | Bike 70 km moderate. | Run 16 km moderate. | Swim 2,000 meters moderate | Rest | Bike 45 minutes with 5 x 2-minute hard efforts scattered. | |||||
25 | 90 | 50 | 90 | 135 | 120 | 0 | 45 | 8.83 | |||||||
26 | 13 | 23-Jun-2014 | Swim 1,600 meters total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 2 km at 10K race pace, 3.5 km easy. | Bike 45 minutes with 5 x 2-minute hard efforts scattered. | Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 30 seconds. | Run 9.5 km moderate + 4 x 10-second hill sprints. | Bike 80 km moderate + 16 km race pace + 15-minute transition run at race pace. | Run 16 km moderate + 3.5 km race pace. | Swim 2,200 meters total. Main set: 500 meters race pace | Rest | Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy. | ||||||
27 | 80 | 45 | 80 | 140 | 0 | 60 | 6.75 | ||||||||
28 | 14 | 30-Jun-2014 | Swim 1,800 meters total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 5 km at 10K race pace, 3.5 km easy. | Bike 45 minutes with 4 x 3-minute hard efforts scattered. | Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 20 seconds. | Run 10 km moderate + 4 x 10-second hill sprints. | Bike 70 km moderate + 25 km race pace + 20-minute transition run at race pace. | Run 18 km moderate + 3.5 km race pace. | Swim 2,400 meters total. Main set: 600 meters race pace | Rest | Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy. | ||||||
29 | 90 | 45 | 80 | 200 | 160 | 0 | 60 | 10.58 | |||||||
30 | 15 | 7-Jul-2014 | Swim 2,000 meters total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 5 km at 10K race pace, 3.5 km easy. | Bike 45 minutes with 8 x 1-minute hard efforts scattered. | Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints. | Bike 65 km moderate + 15 km race pace + 10-minute transition run at race pace. | Run 18 km moderate + 3.5 km race pace (beat last week’s time). | Swim 2,400 meters total. Main set: 600 meters race pace (beat last week’s time) | Rest | Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy. | ||||||
31 | 95 | 45 | 70 | 160 | 160 | 0 | 60 | 9.83 | |||||||
32 | 16 | 14-Jul-2014 | R | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3.5 km easy, 1.5 km at 10K race pace, 3.5 km easy. | Bike 40 minutes moderate + 10 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate. | Bike 70 km moderate. | Run 16 km moderate. | Swim 2,000 meters moderate | Rest | Bike 45 minutes with 5 x 2-minute hard efforts scattered. | Bosbaan zwemwedstrijd | ||||
33 | 90 | 50 | 90 | 135 | 120 | 0 | 45 | 8.83 | |||||||
34 | 17 | 21-Jul-2014 | Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3.5 km easy, 1 km at 16K race pace, 3.5 km easy. | Bike 40 minutes moderate + 10 minutes comfortably hard. | Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate. | Bike 70 km moderate. | Run 16 km moderate. | Swim 2,000 meters moderate | Rest | Bike 45 minutes with 5 x 2-minute hard efforts scattered. | ||||||
35 | 90 | 50 | 90 | 135 | 120 | 0 | 45 | 8.83 | |||||||
36 | 18 | 28-Jul-2014 | Swim 1,000 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 7 km with 6 x 30-second hard efforts scattered. | Bike 40 minutes moderate + 8 minutes comfortably hard. | Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 7 km moderate. | Bike 55 km moderate. | Run 15 km moderate. | Swim 1,400 meters moderate. | Rest | Bike 40 minutes with 6 x 1-minute hard efforts scattered. | ||||||
37 | 80 | 48 | 80 | 105 | 120 | 0 | 40 | 7.88 | |||||||
38 | 39 | 4-Aug-2014 | Swim 800 meters total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 6.5 km moderate + 4 x 10-second hill sprints | Bike 40 minutes moderate + 5 minutes comfortably hard | Swim 800 meters total. Main set: 3 x 100 meters race pace, RI = 15 seconds. | Run 6.5 km moderate | Bike 40 km moderate | Run 11 km moderate. | Swim 1,000 meters moderate | Rest | Bike 40 minutes with 6 x 30-second sprints scattered | ||||||
39 | 19 | 70 | 45 | 80 | 80 | 90 | 0 | 40 | 6.75 | ||||||
40 | 20 | 11-Aug-2014 | Rest | Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy. | Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 6.5 km moderate. | Bike 40 km moderate | Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort | AXTRI RACE DAY | |||||||
41 | 0 | 30 | 80 | 80 | 60 | 30 | 4.67 |
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