So it January now, you have probably set some goals race season is coming and you want to nail it. Well to start off you need to know where your at. By finding out where your at you can set up strategic plans to get where you want to be. Here are some of the tests I find useful.
Swim:
500 warm up
1000 TT
Cool down
Get you your base line pace for 100m interevals
Bike:
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Duration
|
% of FTP
|
% of Heart Rate
|
|
Warm up:
|
20 minutes –
endurance pace
3 x 1 minute (1min
R) – fast pedaling 100 rpm
5 minutes easy Riding
|
65
65
|
AET
AET
|
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Main Set:
|
5 minutes All out effort
10 minutes easy
riding
20 minutes Time Trial
|
MAX
65
100
|
MAX
AET
AET+max
|
Cool down
|
15 minutes easy
spinning
|
Sub 65
|
Sub
AET
|
Run:
20 minwarm up
5k TT
Cool down
Get average HR and thats your aerobic max.
Go out hit these tests up. Smash yourself, have fun and see where your at.
Keep on keeping on,
D
DROP THE HAMMER!!
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