Block 2

  1. 22 Oct to 28 Oct

    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60-90m with 2x{3x3m [SEPI], with 2m [RBI] } 6m [RBS]
      • 60-90m with 2x{3x3m [SEPI], with 2m [RBI] } 6m [RBS]
    • Consecutive Days:
      • [Insanity Max:30] Max Out Cardio AND Insanity 10m Abs
      • [Insanity Max:30] Max Out Strength OR swim 16x100m full gas on 2:20
  2. 29 Oct to 4 Nov

  • Consecutive days: * 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from: * steady swim for 45min or longer. Aim for 2km. * steady run for 75min or longer. Aim for 12km. * steady ride for 120min or longer. Aim for 50km
  • Consecutive Days: * 60-90m with 6x3m [SEPI], with 3m [RBI] * 60-90m with 3x{3x2m [PFPI], with 2m [RBI] } 6m [RBS]
  • Consecutive Days: * [Insanity Max:30] Max Out Power * [Insanity Max:30] Max Out Cardio OR swim 16x100m full gas on 2:20
  1. 5 Nov to 11 Nov

    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60-90m with 3x{3x2m [PFPI], with 1m [RBI] } 6m [RBS]
      • 60-90m with 3x{3x2m [PFPI], with 2m [RBI] } 6m [RBS]
    • Consecutive Days:
      • [Insanity Max:30] Max Out Strength
      • [Insanity Max:30] Max Out Sweat OR swim pyramid 800, 400, 200, 100, 50, 50 full gas
  2. 12 Nov to 18 Nov

    • Consecutive days:
      • 2 recovery sessions + 1 Insanity 10min abs. At least 1 set on the bike. Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
    • Consecutive Days:
      • 60m with 4x3m [FP], with 3m [RBI]
      • 60-90m with 4x2m [PFPI] 1m [RBI] then 8m [RBS] then 4x3m [OU]-2u,1o 3m RBI
    • Consecutive Days:
      • [Insanity Max:30] Max Out Friday Fight
      • [Insanity Max:30] Max Out Cardio OR swim pyramid 800, 400, 200, 100, 50, 50 full gas

Block 3 - 3 identical weeks

  1. {19 Nov to 25 Nov} & {26 Nov to 2 Dec} & {3 Dec to 9 Dec}
    • Consecutive Days:
      • 60m with 6x2m [SEPI], with 2m [RBI]
      • Rest Day
    • Consecutive Days:
      • 60-90m with 4x2m [PFPI] 1m [RBI] then 8m [RBS] then 4x3m [OU] -2u,1o 3m RBI
      • [Insanity Max:30] Max Out Cardio OR swim pyramid 800, 400, 200, 100, 50, 50 full gas
      • Rest Day
    • Consecutive Days:
      • 1 recovery session - Long and steady pace. Choose from:
        • steady swim for 45min or longer. Aim for 2km.
        • steady run for 75min or longer. Aim for 12km.
        • steady ride for 120min or longer. Aim for 50km
      • 90-150min 3x12m [OU]-2u,2o 8m RBI

Rest Block

Put your feet up and have a rest between 17 Dec and 6 Jan. We start again on Monday 7 Jan with higher intensity.

12 week Power Plant

Starting in January a 12 week block intended to lift your FTP and to sustain a high power for 90 minutes.

  • PFPI Peak & Fade Power Intervals - set gradient to 2% sprint hard at the beginning of the interval. You should hit 110% of CTSref. Keep the power as high as you can. Keep cadence over 90rpm by changing gears. Power will drop - that's life.

  • TL THreshold Ladders. Begin with a 1-to 2-minute all-out PowerInterval, follow immediately by 3 to 4 minutes at ClimbingRepeat intensity (95–100 percent of threshold power), and end with 5 to 6 minutes at SteadyState power (86–90 percent of power at threshold).

  • FP Fast Pedal. Gearing should be light, with low pedal resistance. Begin slowly working up your pedal speed to a cadence of 90 to 96 rpm. While staying in the saddle, increase your pedal speed, keeping your hips smooth, with no rocking. Concentrate on pulling through the bottom of the pedal stroke and pushing over the top. After 1 minute of FP, you should be maintaining 108 to 120 rpm for the entire time prescribed for the workout. It is important that you try to ride the entire length of the FP workout with as few interruptions as possible, because it should consist of consecutive riding at the prescribed training intensity.

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