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
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.
🐬 🐬 🐬 🐬 🐬
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 |
🐬 🐬 🐬 🐬 🐬
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……..