• November 10th-16th

Example week. Have a play around with the feedback and try and reschedule some sessions if you want (doesn’t work properly yet on Android phones 🙄) Any questions just ask

120 Points Target
70 Points Achieved

Id say training load is spot on for my fitness and a good mix of effort levels which means I know exactly which sessions to push and which to chill – really looking forward to track tomorrow although 1min x 20 does sound a little daunting haha.

Ignore the pts and percentage here as this was always just a trial week to get used to the platform. I like the plan, I think it suits your level of fitness right now and should bring you success. As for the 20 x 1 min. Just keep in controlled. Start off sensibly and build into the session, looking to cover a bit more distance each time and then if you feel strong in the final 5 reps, then pick up the pace. Great stuff Mitch.

MONDAY

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Ramp Up 4-3-2-1

24 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

4 min @ 5k Pace (RPE: 8)
2 min recovery

3 mins @ 3K Pace (RPE: 8)
90 secs recoveries
x 2

2 mins @ <3k Pace (RPE: 9)
90 secs recoveries
x 3

4 x 1 min @ All In (RPE: 9)
60 sec recoveries
x 4

10 Mins CD @ Easy Pace (RPE: 3)

Always a favourite with the team! Keep that first rep at 5k pace and then start to ramp up that speed. Enjoy!

TUESDAY

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Rest Day

0 POINTS

0 mins @ RPE 0-1

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

WEDNESDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

thursday

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30 Mins Spin

10 POINTS

30 Mins @ Varied Intensity (RPE: 3-9)

Sometimes it can be good to reduce the impact and get the heart rate up with some cross training. Plus spin classes can be great fun.

10 Points
TR 60%
Picked a workout from zwift, couple screenshots on strava but was 30mins over / under threshold efforts. Calves still tight but efforts help loosen them up, will go stretch now!
To be honest I think this is a good way of doing it. Rather than me (who knows very little about cycling) trying to create sessions, picking ones which are already there and made by expects makes a lot of sense. The most important thing for me and yourself is we work at the right level each week, so that will be based on time of the session. Great work Mitch. And hopefully this gives you an idea of how the feedback and dashboard works. Any questions about that just ask.

FRIDAY

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CrossFit

15 POINTS

A good way of getting in some strength work but also some additional cardio!

15 Points
TR 65%
Great sweaty cardio with a teeny bit of lifting Crossfit session. Its really going to help with my core strength and recovery rate mostly. Calves recovering slowly…
Glad to hear the calf is ok. We don’t want to start a new plan with a niggle. Just be a little wary of pushing too hard in these right now as it is a big jump up from what you were doing. But great stuff Mitch.

SATURDAY

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100 Mins

30 POINTS

100 Mins @ Easy Pace (RPE: 3)

Slowly adding time to your longer runs is the way forward. Keep the effort level down and continue to check in with your form.

30 Points
TR 65%
6:30 avg pace, s 138avg bpm, slightly too many hills (1 big one per loop) but thats Northiam haha. Felt good. 👍
Great work Mitch. No need to worry too much about pace on these. In fact hiding the watch and running to feel is a good tactic. Focus on good form and low effort. Some runs you might average 6:00 per km, others 7:00, but it doesn’t really matter at this stage. We’ll focus on pacing more as we get deeper into the plan.

SUNDAY

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150 Mins Bike

15 POINTS

150 Mins Bike @ RPE 3-5

A decent workout on the bike. Less impact that running, but not as many training points 🙄

30 Mins Swim

9 POINTS

30 Mins Swimming @ Easy Pace (RPE: 3)

Enjoy. Swimming is a great alternative to running and probably the best form of cross training.

15 Points
TR 65%
So i did the ride and it was great fun, basically join a pacer group on zwift thats about the right pace and you and about 50 other people ride a route together. Didn’t swim as ive currently got a bit of a twingey shoulder (believe from swimming) and I thought a week rest it would fix it but hasn’t so going to start doing some exercises and stretch to rehab it, hopefully return to swim on Wednesday.
Zwift looks so much fun. I did download but then realised there was no way I could connect it to the bike on the gym. Unless I am missing something? Oh well. Great job at getting the bike done and makes sense to rest the shoulder at this stage of the training not to make it worse. Just be wary of any exercises at cross fit that could also impinge the shoulder. Well done though Mitch and glad to see you have of the feedback already