- This week
- 0/ 7 done
- Last week
- 3/ 5
- Fitness
- 40
- Recovery
- good
4h 54m of 3h 18m
+8 in 4 weeks
HRV 72.5 ms · RHR 55
Workouts
WU 200 easy + 4x50 drill/swim. Main: 8-12x50 focus on catch & body position, 15s rest. Then 4x100 steady, 20s rest. CD 100. ~35 min total.
Core (planks, dead bugs, bird dogs) 10 min. Squats or trap-bar deadlift 4x4-6 heavy (>80% 1RM, 3 min rest), RDLs 3x6, single-leg calf raises 3x10. Then 3x8 pogo hops + 3x5 drop jumps. Hip mobility 10 min.
WU 15 min easy. 2x10 min at Z3 with 3 min jog between. CD 10 min. Add 4x20s strides.
WU 15 min. 3x10 min at low Z3, 90-95 rpm, 5 min easy between. CD 10 min.
WU 300 easy. Main: 4x200 steady, 30s rest. Practice sighting every 6-8 strokes on one set. CD 200. ~45 min.
Recovery jog. Keep it genuinely easy - if in doubt, slow down. Optional 4x20s strides at the end.
Full rest or 20 min gentle walk / mobility.
Steady aerobic ride, mostly Z2 (135-149 bpm). Fuel 90 g carbs/h (2:1 glucose:fructose); on long rides in build/peak practise up to 120 g/h to train the gut. Drink to thirst.
Easy, conversational. Walk breaks are fine early in the plan. Fuel every 30-40 min.
Last week 3 of 5 sessions
WU 200 easy + 4x50 drill/swim. Main: 8-12x50 focus on catch & body position, 15s rest. Then 4x100 steady, 20s rest. CD 100. ~30 min total.
WU 15 min easy. 2x10 min at Z3 with 3 min jog between. CD 10 min. Add 4x20s strides.
WU 300 easy. Main: 4x200 steady, 30s rest. Practice sighting every 6-8 strokes on one set. CD 200. ~30 min.
Steady aerobic ride, mostly Z2 (117-123 bpm). Fuel 90 g carbs/h (2:1 glucose:fructose); on long rides in build/peak practise up to 120 g/h to train the gut. Drink to thirst.
Easy, conversational. Walk breaks are fine early in the plan. Fuel every 30-40 min.