Wednesday, February 3, 2016

Our Indoor Brick Workouts

Our Indoor Brick Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.


Session #1 – Run 30, Bike 120, Run 45 (3.25 hrs)
• Strides to warm-up
• Bike 120 (60 min Zn1, then 60 min Zn 2)
• Run 45 min off bike (15 min cadence work then 15 min steady then 15 min cadence work)
• End with a minimum of 15 minutes stretching

Session #2 – Run 30, Bike 75, Run 30, Bike 75 (3.5 hrs)
• Strides to warm-up
• Bike 75 (middle 15 min are Zn 3, rest is Zn 1)
• Run 30 min (focus on cadence, head up)
• Bike 75 min (1/2/3 -- 25 min of each zone)
• End with a minimum of 15 minutes stretching

Session #3 – Run 30, Bike 75, Run 30, Bike 75, Run 30 (4 hrs)
• Strides to warm-up
• Bike 75 (middle 15 min are Zn 3, rest is Zn 1)
• Run 30 min (focus on cadence, head up)
• Bike 75 min (1/2/3 -- 25 min of each zone)
• Run 30 min (15 min of cadence focus then last 15 min builds to Zn 3)
• End with a minimum of 15 minutes stretching

Session #4 – Run 30, Bike 45, Run 30, Bike 45, Run 30 (3 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run final 15 mins should be Zn 3, else Zn 1 or 2 (steady pace)
• First bike is Zn 1 include 5x20s big gear sprints on 4 min easy recoveries
• Second bike is 15 min of Zn 1/2/3 (each)
• End with a minimum of 15 minutes stretching

Session #5 – Run 30, Bike 75, Run 30, Bike 75, Run 30 (4 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run – 10 min focus on smooth cadence 85-90, then Zn 3 for ten minutes, final ten minutes steady Zn 1 or 2
• First bike is 20 min Zn 1 then 5x30s big gear sprints on 4 min easy recoveries then hold Zn 2
• Second bike is 1/2/3 pyramid (HR Zn 1/2/3) using a 30/30/15 mins protocol
• End with a minimum of 15 minutes stretching

Session #6 – Run 30, Bike 75, Run 60, Bike 75, Run 30 (4.5 hrs)
• First and last run includes strides with walkbacks, otherwise Zn 1
• Middle run – Zn 1 insert 2x15 min Zn 3 on five min easy recovery
• First bike is 20 min Zn 1 then 6x30s big gear sprints on 4 min easy recoveries then hold Zn 2
• Second bike is 3x25 mins, done 1/2/3, 15/5/5 mins
• End with a minimum of 15 minutes stretching

Session #7 – Run 30, Bike 75, Run 15 (2 hrs)
• First run includes strides with walkbacks, otherwise Zn 1
• Bike is 20 min Zn 1 then 4x30s big gear sprints on 4 min easy recoveries, then 10 min steady Zn 2, then 5x1 min low cadence Zn 3 or 4 (mod-hard to hard) on 1 min steady Zn 2 recovery, then steady Zn 1 or 2 to finish
• Second run is easy Zn 1 focus on a smooth cadence.
• End with a minimum of 15 minutes stretching

Session #8 – Bike 45, Run 30, Bike 45, Run 30, Bike 30 (3 hrs)
• Ride #1, include 5x OLDs (each leg), OLDs to fatigue with 2 min spin RI
• Ride #2, include 5x spin-ups, spin-ups 30s duration with 2:30 spin RI
• Ride #3, include 5x 20s big gear sprints (seated), with 2:40 light spinning RI
• Runs are steady Zn 2
• End with a minimum of 15 minutes stretching

Session #9 – Run 20, Bike 60, Run 40, Bike 60 (3 hrs)
• Run #1, include strides to warm-up
• Bike #1, include 5x spin-ups at the 15 min mark and 5x sprints at the 45 min mark
• Run #2, Zn 2 building to Zn 3 for final 10 minutes
• Bike #2, include 5x OLDs at the 30 min mark, before OLDs hold Zone 2, after OLDs spin easy Zn 1
• End with a minimum of 15 minutes stretching

Session #10 –Bike 50, Run 20, Bike 50 (2 hrs)
• Bike #1, include 5x spin-ups at the 15 min mark and 5x sprints at the 45 min mark
• Run #1, include 5x 30s builds to max pace, otherwise Zn 1
• Bike #2, include 5x OLDs at the 15 min mark, before OLDs hold Zone 2, after OLDs spin easy Zn 1
• End with a minimum of 15 minutes stretching

Session #11 – Run 30, Bike 90, Run 30 (2.5 hrs)
• First run includes strides with walkbacks, otherwise Zn 1
• Bike is 20 min Zn 1 then 5x30s big gear sprints on 4:30 easy recoveries, then 15 min steady Zn 2, then 5x2 min low cadence Zn 3 or 4 (mod-hard to hard – CP30) on 2 min steady Zn 2 recovery, then easy spinning to finish
• Second run is easy Zn 1 focus on a smooth cadence.
• End with a minimum of 15 minutes stretching

Session #12 – Run 30, Bike 60, Run 45, Bike 60, Run 15 (3.5 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (middle 20 min are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 20 min of Zn 2, 10 min of upper Zn 3/CP120)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching

Session #13 – Run 30, Bike 75, Run 45, Bike 75, Run 15 (4.0 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (middle 20 min are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 30 min of Zn 2, 15 min of Zn 3/CP150)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching

Session #14 – Run 20, Bike 60, Run 20, Bike 60, Run 20 (3 hrs)
• Strides to warm-up
• Bike 60 (middle 20 min is Zn 2, rest is Zn 1)
• Run 20 min (focus on cadence, head up)
• Bike 60 min (final two minutes of each ten minute interval are mod-hard)
• Run 20 min (steady Zn 2 pacing)
• End with a minimum of 15 minutes stretching

Session #15 – Run 15, Bike 60, Run 30, Bike 60, Run 30, Bike 60 (4.25 hrs)
• Strides to warm-up
• Bike 60 (65-70% of CP30, Last 20 minutes hold 75% of CP30)
• Run 30 min (steady Zn 2 pacing, insert 10 min Zn 3 tempo in middle)
• Bike 60 min (70-75% of CP30, final three min of each ten min interval are mod-hard, 85% of CP30)
• Run 30 min (steady Zn 2 pacing, insert 10 min Zn 3 tempo in middle)
• Bike 60 min (70-75% of CP30, final five min of each fifteen min interval are mod-hard, 85% of CP30, last fifteen minutes are easy cool down)
• ALL riding is done on aerobars, stretch every fifteen minutes

Session #16 – Run 15, Bike 90, Run 30, Bike 90, Run 15 (4.0 hrs)
• Strides to warm-up, rest of run #1 is steady Zn 1
• Bike #1 (last 20 min of first hour are Zn 2/CP180, rest is Zn 1)
• Run #2 steady pace, Zn 2 (focus on cadence, head up)
• Bike #2 (1/2/3 -- 30 min of Zn 1, 45 min of Zn 2, 15 min of Zn 3/CP150)
• Run #3 steady pace, Zn 2 (focus on cadence, relaxed shoulders)
• End with a minimum of 15 minutes stretching

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