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Workouts for: 2/22/2010 - 2/28/2010

Workout Overview
Planned: Actual:
11.5 hours 0 hours
0 Cals 0 Cals

Monday 2/22/2010 » Strength


Foundation Lift Heart Rate Zones for Strength
Planned Time: 1:00:00 Recovery Miles: 88 - 123
Workout Description: Foundation Miles: 88 - 156
3 sets, 10-12 repetitions Endurance Miles: 88 - 160
Tempo: 154 - 158
Exercises: Steady State: 161 - 165
Climbing Repeats: 167 - 170
Dumbbell lunges Power Intervals: 176 - 190
chest press
leg press
shoulder press
leg extension
seated rows
bicep curl
leg curl
tricep extension
abs and low back- do to exhaustion

1 of 4 2/22/2010 9:15 AM
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Tuesday 2/23/2010 » Bike


Tempo 1x60min
Planned Time: 1:30:00 Tempo 1x60min
Notes - Goal: Strategically placing tempo workouts into your training program has many advantages: Greater
comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased capacity for
more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage capacity.
Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial development,
structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It: Pedal speed
should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase
pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo
workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups
before training heads into more explosive workouts. It is important that you try to ride the entire length of the
tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the
prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS field
test.
Set 1 Duration: 60min Cadence: 70 - 75, HR Zone: 4, Power Zones: 4, RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

Wednesday 2/24/2010 » Strength


Foundation Lift Heart Rate Zones for Strength
Planned Time: 1:00:00 Recovery Miles: 88 - 123
Workout Description: Foundation Miles: 88 - 156
3 sets, 10-12 repetitions Endurance Miles: 88 - 160
Tempo: 154 - 158
Exercises: Steady State: 161 - 165
Climbing Repeats: 167 - 170
Dumbbell lunges Power Intervals: 176 - 190
chest press
leg press
shoulder press
leg extension
seated rows
bicep curl
leg curl
tricep extension
abs and low back- do to exhaustion

2 of 4 2/22/2010 9:15 AM
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Thursday 2/25/2010 » Bike


Tempo 1x60min
Planned Time: 1:30:00 Tempo 1x60min
Notes - Goal: Strategically placing tempo workouts into your training program has many advantages: Greater
comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased capacity for
more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage capacity.
Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial development,
structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It: Pedal speed
should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase
pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo
workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups
before training heads into more explosive workouts. It is important that you try to ride the entire length of the
tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the
prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS field
test.
Set 1 Duration: 60min Cadence: 70 - 75, HR Zone: 4, Power Zones: 4, RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

Saturday 2/27/2010 » Bike


Tempo 1x60min
Planned Time: 3:00:00 Tempo 1x60min
Notes - Goal: Strategically placing tempo workouts into your training program has many advantages: Greater
comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased capacity for
more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage capacity.
Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial development,
structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It: Pedal speed
should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps increase
pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during your tempo
workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle groups
before training heads into more explosive workouts. It is important that you try to ride the entire length of the
tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at the
prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS field
test.
Set 1 Duration: 60min Cadence: 70 - 75, HR Zone: 4, Power Zones: 4, RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

3 of 4 2/22/2010 9:15 AM
Print Workouts http://www.trainingpeaks.com/ui/PrintWorkouts.aspx?view=list&f=1&pe...

Sunday 2/28/2010 » Bike


Endurance Miles ride Power Zones Heart Rate Zones for Bike
Planned Time: 3:30:00 Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

4 of 4 2/22/2010 9:15 AM

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