|
A Sample Aerobic Workout Plan
| Early Endurance |
| |
Intermediate |
Advanced |
Elite |
| Monday |
1 x 60' @ 70% |
1 x 60' @ 70% |
1 x 80' @ 70% |
| Tuesday |
1 x 45' @ 70% |
1 x 60' @ 70% |
1 x 60' @ 70% |
| Wednesday |
2 x (2 x 10' @ 80%, 2' rest), 5' rest |
2 x (3 x 8' @ 80%, 2' rest), 5' rest |
2 x (3 x 10' @ 80%, 2' rest), 5' rest |
| Thursday |
3 x 15' @ 80%, 3' rest |
3 x 20' @ 80%, 5' rest |
3 x 20' @ 80%, 5' rest |
| Friday |
1 x 40' @ 70% |
1 x 60' @ 70% |
1 x 60' @ 70% |
| Saturday |
1 x 60' @ 70% |
1 x 70' @ 70% |
1 x 90' @ 70% |
| Sunday |
day off |
day off |
day off |
| |
total minutes = 290 |
total minutes = 358 |
total minutes = 410 |
| |
|
|
|
| Monday |
1 x 40' @ 70% |
1 x 64' @ 70% |
1 x 90' @ 70% |
| Tuesday |
1 x 60' @ 70%, 5' rest |
1 x 60' @ 70% |
2 x 30' @ 80%, 5' rest |
| Wednesday |
2 x (3,4,5,4,3 @ 80%, 1' rest), 3' rest |
3 x (3,4,5,4,3 @ 80%, 2' rest), 3' rest |
3 x (3,4,5,4,3 @ 80%, 1' rest), 3' rest |
| Thursday |
Fixed Course TT (20') |
Fixed Course TT (20') |
Fixed Course TT (20') |
| Friday |
1 x 30' @ 60% |
1 x 30' @ 60% |
1 x 30' @ 60% |
| Saturday |
1 x 60' @ 70% |
1 x 70' @ 70% |
1 x 90' @ 70% |
| Sunday |
day off |
day off |
day off |
| |
total minutes = 248 |
total minutes = 301 |
total minutes = 347 |
| |
|
|
|
| Late Endurance |
| |
Intermediate |
Advanced |
Elite |
| Monday |
2 x (8' @ 90%, 10' @ 80%, 2' rest),
3' rest |
2 x (10' @ 90%, 15' @ 80%, 2' rest),
3' rest |
3 x (10' @ 90%, 15' @ 80%, 2' rest),
3' rest |
| Tuesday |
2 x 15' @ 80%, 2' rest |
3 x 20' @ 80%, 2' rest |
4 x 20' @ 80%, 2' rest |
| Wednesday |
2 x (3,4,5,4,3 @ 90%, 1' rest), 5' rest |
3 x (4,5,6,5,4 @ 90%, 1' rest), 5' rest |
4 x (4,5,6,5,4 @ 90%, 1' rest), 6' rest |
| Thursday |
2 x 15' @ 90%, 5' rest |
4 x 15' @ 80/90/80%, 5' rest |
6 x 15' @ alt 80/90%, 5' rest |
| Friday |
3 x 20' @ 80%, 4' rest |
3 x 20' @ 80%, 4' rest |
4 x 20' @ 80%, 4' rest |
| Saturday |
1 x 60' @ 70% |
1 x 60' @ 70% |
1 x 90' @ 70% |
| Sunday |
day off |
day off |
day off |
| |
total minutes = 254 |
total minutes = 322 |
total minutes = 511 |
| |
|
|
|
| Monday |
4 x 10' @ 90%, 5' rest |
6 x 10' @ 90%, 5' rest |
8 x 10' @ 90%, 5' rest |
| Tuesday |
1 x 40' @ 70%, 4' rest |
1 x 40' @ 70% |
1 x 60' @ 70% |
| Wednesday |
3 x (2 x 5' @ 90%, 1' rest), 5' rest |
3 x (3 x 5' @ 90%, 2' rest), 5' rest |
3 x (3 x 5' @ 90%, 1' rest), 5' rest |
| Thursday |
Fixed Course TT (20') |
Fixed Course TT (20') |
Fixed Course TT (20') |
| Friday |
1 x 40' @ 70%, 1 x 20' @ 60% |
40' @ 70%, 30' @ 60% |
1 x 90' @ 70% |
| Saturday |
1 x 60' @ 70% |
2 x 30' @ 80%, 5' rest |
2 x 30' @ 80%, 5' rest |
| Sunday |
day off |
day off |
day off |
| |
total minutes = 250 |
total minutes = 295 |
total minutes = 355 |
|
|
USAWildwater.com is dedicated to bringing you the most up-to-date information
on effective training techniques for wildwater racers!
Are you planning a training camp in your area?
USAWildwater.com can help build participation. Send the following to
usawildwater@earthlink.net:
- Camp dates
- A loose itinerary
- coaches who will be present
- lodging information
- Cost
- Directions to the camp
- Contact information, phone #s, email addresses
|
|
