| Name: | Mary Client | ||||||
| Date: | Week 8 | ||||||
| Zone 1 | Recovery | Heart Rate: | 118-137 | ||||
| Zone 2 | Anaerobic Threshold | Heart Rate: | 146-155 | ||||
| Zone 3 | Peak/Interval | Heart Rate: | 157-164 | ||||
| Recovery / Low Intensity Day | |||||||
| Day 1 | |||||||
| 5 minute warm up | 30-60 minutes for workout | ||||||
| Medium Intensity | |||||||
| Day 2 | |||||||
| Warm-up 5-10 min | 30 sec | 30 sec | 1 min | 30 sec | 30 sec | 5 min | |
| é | ê | cool-down | |||||
| é | ç | ç | ç | ê | |||
| Repeat the intervals for the remaining time of your workout | |||||||
| Add workload to each of the Zone 2 intervals (watts, incline, level). Goal is to overload the legs. | |||||||
| High Intensity | |||||||
| Day 3 | |||||||
| Warm-up 5-10 min | 1 min | 1 min | 1 min | 1 min | 1 min | 5 min | |
| é | ê | cool-down | |||||
| é | ç | ç | ç | ê | |||
| Repeat the intervals for the remaining time of your workout | |||||||
| Add workload to each of the intervals (watts, incline, level). Goal is to overload the legs. | |||||||
| Optional Day 4: Repeat Day 1 | |||||||