SWIM, CYCLE OR

TREADMILL

Strava Deep Link

  • SWIM ONE

    CONTINUOUS SWIM

    SWIM @ 60% EFFORT/SPEED

    2M REST BETWEEN SETS

    3X10MIN

  • SWIM TWO

    INTERMITTENT SWIM

    2 LENGTHS @ 90% EFFORT = 1REP

    30-40S REST BETWEEN REPS

    3MIN REST BETWEEN SETS

    5X3 SETS

  • SWIM THREE

    SPRINT SWIM

    1 LENGTH @ 100% EFFORT = 1REP

    30S REST BETWEEN REPS

    3MIN BETWEEN SETS

    10X3 SETS

  • SWIM FOUR

    SPRINT INTERVAL SWIM

    1 LENGTH @ 100% EFFORT &

    1 LENGTH @ 60% = 1REP

    30-40S REST BETWEEN REPS

    3MIN BETWEEN SETS

    8X3 SETS

  • CYCLE ONE

    CONTINUOUS CYCLE

    80-90RPM

    2M REST BETWEEN SETS

    5X10MIN

    OR CHOOSE AN AEROBIC SESSION ON WATTBIKE APP

  • CYCLE TWO

    INTERMITTENT CYCLE

    30S ON - 15S OFF X5 (60S REST)

    REPEAT 5 TIMES

    40S ON - 20S OFF X5 (60S REST)

    REPEAT 3 TIMES

    OR CHOOSE A ANAEROBIC / HIT SESSION ON WATTBIKE

  • CYCLE THREE

    SPRINT CYCLE

    30S SPRINT - 40S RECOVERY = 1 SPRINT

    SPRINT WITH LOW-MEDIUM RESISTANCE

    3MIN RECOVERY BETWEEN SETS

    10 SPRINTS X 2SETS

  • CYCLE FOUR

    10KM CYCLE

    0-1KM - 88 RPM - LOW RESISTANCE

    1-3KM - 64 RPM - MEDIUM RESISTANCE

    3-4KM - 88 RPM - LOW RESISTANCE

    4-5KM - 32 RPM - HEAVY RESISTANCE

    5-6KM - 50 RPM - LOW RESISTANCE

    6-7KM - OVER 100 RPM - LOW RESISTANCE

    7-8KM - 88 RPM - MEDIUM RESITANCE

    8-9KM - 32 RPM - HEAVY RESISTANCE

    9-10KM - OVER 100 RPM - LOW RESISTANCE

  • TREADMILL ONE

    1KM INTERMITTENT RUN

    RUN @ 50-60% SPEED

    1MIN REST BETWEEN REPS

    5X 1KM RUN

  • TREADMILL TWO

    PYRAMID CRUISING RUN

    500M @ 50% SPEED (30S REST)

    500M @ 60% SPEED (30S REST)

    500M @ 70% SPEED (30S REST)

    500M @ 60% SPEED (30S REST)

    500M @ 50% SPEED (30S REST)

    = 1 PYRAMID RUN

    2MIN REST BETWEEN SETS

    1 PYRAMID X 2 SETS

  • TREADMILL THREE

    PYRAMID SPRINT

    250M @ 60% SPEED (30S REST)

    250M @ 70% SPEED (30S REST)

    250M @ 80% SPEED (30S REST)

    250M @ 70% SPEED (30S REST)

    250M @ 60% SPEED (30S REST)

    = 1 PYRAMID RUN

    2MIN REST BETWEEN SETS

    1 PYRAMID X 2 SETS

  • TREADMILL FOUR

    SPRINT INTERVALS

    60M @ 80-90% SPEED = 1REP

    30S REST BETWEEN SPRINTS

    3MIN REST BETWEEN SETS

    3REPS X 4SETS