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

 

Lane 1 Lane 2 Lane 3

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Lane 1 – Saturday 08.04.2023 Program

Lane 1 – Saturday 25.03.2023 Program

Lane 1 – Saturday 18.03.2023 Program

Lane 1 – Saturday 11.03.2023 Program

Lane 1 – Saturday 04.03.2023 Program

Lane 1 – Saturday 25.02.2023 Program 

Lane 2 – Saturday 08.04.2023 Program

Lane 2 – Saturday 25.03.2023 Program

Lane 2 – Saturday 18.03.2023 Program

Lane 2 – Saturday 11.03.2023 Program

Lane 2 – Saturday 04.03.2023 Program

Lane 2 – Saturday 25.02.2023 Program

Lane 3 – Saturday 08.04.2023 Program

Lane 3 – Saturday 25.03.2023 Program

Lane 3 – Saturday 18.03.2023 Program

Lane 3 – Saturday 11.03.2023 Program

Lane 3 – Saturday 04.03.2023 Program

Lane 3 – Saturday 25.02.2023 Program

 

 

Lane 1 Lane 3

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Lane 1 – Sunday 09.04.2023 Program

Lane 1 – Sunday 26.03.2023 Program

Lane 1 – Sunday 12.03.2023 Program

Lane 1 – Sunday 05.03.2023 Program

Lane 1 – Sunday 26.02.2023 Program

Lane 3 – Sunday 09.04.2023 Program

Lane 3 – Sunday 26.03.2023 Program

Lane 3 – Sunday 12.03.2023 Program

Lane 3 – Sunday 05.03.2023 Program

Lane 3 – Sunday 26.02.2023 Program

 

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

 

🐬   🐬  🐬  🐬  🐬

               

 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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