Week 03: The Workouts

The workouts for the week!

Aerobic HRM

Moderate rate/goal throughout: 153 bpm

• the Swim: 143-160 bpm
• the Ride: 143-153 bpm
• the run: 145-157 bpm

Day 67/10/2005 @ 4:30 PM at the One Mile, Lower Bidwell Park

Ride: 6 miles

• warm-up: 10 minute spin (easy)
• main portion: cycle in your aerobic zone
• cool-down: spin easy... bring your HR down for last 5 minutes

Day 7 - Day Off!

Day 87/12/2005 @ 5:00 AM at the gym

Swim: 200 yards total (4 laps)

• warmup: 50 freestyle easy
• main set: 4 x 25 easy style
• swim down: 50 very easy

Run/Walk: 20 minutes

• Warm-up: 9 minutes
• Intervals: 2 minute run, 1 minute walk 3 times for a total of 9 minutes
• Cool-down: 4 minutes, give or take

Weights: 30 minutes @ 5:00 PM at the gym

• Lat
  pull-downs, Leg press, Ham curls, Chest press, Shoulder press, Torso
  extensions, Back extensions, Ab curls, Deltoid press, Triceps
  pull-downs, Bicep curls.

Day 9
7/13/2005 @ 6:00 PM at the One Mile, Lower Bidwell Park

Ride: 6 miles

• warm-up: 10 minute spin (easy)
• main portion: cycle in your aerobic zone
• cool-down: spin easy... bring your HR down for last 5 minutes

Day 107/14/2005 @ 5:00 AM at the gym

Swim: 300 yards total (6 laps)

• warmup: 50 freestyle easy
• main set: 8 x 25 freestyle, 10 sec. breaks
• swim down: 50 freestyle very easy

Day 11 - Day Off!

Day 127/16/2005 @ 8:00 AM at the One Mile, Lower Bidwell Park

Run: 30 minutes

• Warm-up: 9 minutes
• Intervals: 3 minute run, 1 minute walk
• Cool-down: 5 minutes, give or take