Choose Day👇

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

Coach Simon🍊

120 POINTS TARGET

70 Points

MONDAY

dead

Ramp Up 4-3-2-1

24 POINTS

TUESDAY

rest-day

Rest Day

0 POINTS

WEDNESDAY

swimming

30 Mins Swim

9 POINTS

gym-workout

CrossFit

15 POINTS

THURSDAY

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spin-class

30 Mins Spin

10 POINTS

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.

Coach Simon 🍊
10 Points

FRIDAY

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gym-workout

CrossFit

15 POINTS

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.

Coach Simon 🍊
15 Points

SATURDAY

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sam-davies-1

100 Mins Run

30 POINTS

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.

Coach Simon 🍊
30 Points

SUNDAY

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swimming

30 Mins Swim

9 POINTS

cycling

150 Mins Bike

15 POINTS

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

Coach Simon 🍊
15 Points