Outdoor Based Schedules

Four week cycle , all outdoor workouts, (including pool). Repeat after 4 weeks. Do 2-3 cycles total, then get up to something epic.

workout 1 workout 2 workout 3 Weekend (optional)
Week 1
 S1 R3 little 2 P4, as part of 30 min paddle
Week 2 P3 C2 little 2 C4
Week 3 S3 R1 little 2 S4, as part of 30 min swim
Week 4 P2 C3 little 2 R4

Notes--

  1. Workouts 1 and 2 of each week aren't listed as Baseline Workouts because of the environmental factors discussed previously. You should, however, keep track of previous efforts and work towards matching or besting them, as conditions allow
  2. Substitute a comparable swim workout for any paddling workout if you don't have ability or inclination to train for paddling.

Two week cycle , outdoor. Works well if you're more focused on running and biking.

workout 1 workout 2 workout 3 Weekend (optional)
Week 1
 S1 R1 (BW) Big 4 C3 or C4
Week 2 P2 C2 (BW) Big 4 R4, 30 minutes

Note--as before, substitute a swimming workout for P2 of you don't have the ability or inclination to paddle. S2 would work well.

Previous page

Next page