Here are the updated Saturday and Sunday Training Programs
Don’t forget to read down lower for more information from the Coach regarding your training load
Saturday 06.05.2023
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Sunday 07.05.2023
As explained in the February 2023 Newsletter, Steve has calculated the TSS and Intensity Factors for our training programs.
Scroll down to see links to a selection of programs to use for your training during the week.
They are divided into Lanes 1, 2 & 3 for our Saturday session and have Easy, Moderate and Hard ratings.
Below is also a suggestion on how your training week should look depending on how many sessions you train.
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What TSS should I aim for in a Hard week? An Easy week? And what sessions should I do?
This depends a little on how many sessions a week you do, but we’re going to assume 3 or more, for argument’s sake. (In order to improve 3/week is the tipping point).
| 3 sessions: | 1 x Hard, 2 x Moderate or 1 x M + 1 x ME (TSS 80+140 = 220 TSL – Training Stress Load) |
| 4 sessions: | 1 x Hard, 2 x Moderate, 1 x Easy (TSS 80+140+55 = 275) |
| 5 sessions: | 1 x Hard, 3 x Moderate, 1 x Easy (TSS 80+210+50 = 340) This takes into account differing levels of aerobic base fitness, hence loads go up with what you’re used to in terms of sessions per week |
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Click on Easy, Moderate or Hard in any of the lanes for the programs
| Lane 1 | Lane 2 | Lane 3 |
| Easy Programs | Easy Programs | Easy Programs |
| Moderate Programs | Moderate Programs | Moderate Programs |
| Hard Programs | Hard Programs | Hard Programs |
Some more examples below……..
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