Day One (Sunday 3/27/2011)
VO2 Max Test
20 min incremental warm up
5 min easy rolling
5 min VO2 Max Test
30 min easy warm down
Body weight = 175 lbs
Age = 46
VO2 Result = 241 to 274 watts at 185 bpm
Day Two (Monday 3/28/2011)
20 min incremental warm up
10 times 30 sec on 30 sec off at 100/50% VO2 Max
30 min easy
Day Two |
Day Two |
Day Three (Wednesday 3/30/2011)
10 min incremental warm up
3 times 5 mins on 10 mins off at 90/50% VO2 Max
5 min easy warm down
Day Three |
Day Three |
Day four (Sunday 4/3/2011)
20 min incremental warm up
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
6 x (40 + 20) 90/50% of VO2 max
4 mins easy rolling
14 min easy warm down
Day Four |
Day Four |
Day five (Monday 4/4/2011)
10 min incremental warm up
20 x 15 sec on 15 sec off at 100/50 % VO2 Max
10 min warm down
Day Five |
Day Five |
Day six (Wednesday 4/6/2011)
10 min incremental warm up
5 min 70% VO2 Max
3 min 75% VO2 Max
2 min 80% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 x 30 sec on 30 sec off at 100/50 VO2 Max
5 min 50% VO2 Max
5 min warm down
Day Six |
Day Six |
Day seven (Friday 4/8/2011)
10 min incremental warm up
5 min 70% VO2 Max
3 min 75% VO2 Max
2 min 80% VO2 Max
10 min 60% VO2 Max
?? X 30 sec on 30 sec off at 100/50 % VO2 Max but no failure training ( I did 20 intervals)
15 min warm down
Day Seven |
Day Seven |
Day eight (Saturday 4/9/2011)
20 min incremental warm up
3 x 5 min on 3 min off at 80/50 % VO2 Max
19 min warm down
Day Eight |
Day Eight |
Day nine (Monday 4/11/2011)
10 min incremental warm up
40 min fartlek
10 min warm down
Day Nine |
Day Nine |
Day ten (Wednesday 4/13/2011)
10 min incremental warm up
5 x 30 sec on 30 sec off at 100/50% VO2 Max
15 min warm down
Day Ten |
Day Ten |
(4/14/2011 to 4/22/2011)
Sick with a sinus cold
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