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| sample
week |
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Example of a ROYAL PLAN week:
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date |
t
|
km
|
Ø
|
HR
|
comment
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|
Mon
|
---
|
|
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Tue
|
R
E1-l 0.20h + 8x200m E2-s (200m easy jogging) + E1-l 0.20h
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Wed
|
Swim
with the club 1.30hrs
|
|
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Thu
|
B
(windtrainer) E1-l 15 min. + 3x (4min. E1-s + 3 min. E2-l
+ 2min. E2-s + 1min. E1-l) + E1-l 15min.
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Fri
|
R
E1-l 0.20h + 10 x (1 min. E2-s (30 sec. walk) + E1-l 0.20h
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Sat
|
Swim
program 1 1.30hrs
B
E1-l 1hr + 1hr undulating; uphill as fast as you can; downhill
+ flat easy + 1hr E1-l
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Sun
|
R
E1-l 1.45h (hilly course – keep your pace uphill)
B
E1-l 2.30hrs (include 5x 2min. ST)
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TOT
|
swim
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Notes:
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bike
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|
run
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total
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SWIM program 1
- Warm up:
200m no freestyle (f/s)
300m 3 x (50m catch up - 25m right arm - 25m left arm)
- Series 1:
(8-12) x 50m rest 15"
100m easy
- Series 2:
(2-6) x 200m 1,3,5 pull buoy; 2,4,6 paddles (long strokes; low
cadence) rest 40"
100m easy
- Series 3:
(5-9) x 200m (per 50m: 90% effort; breath every 3rd stroke; breath
every 5th stroke; 100% effort) rest 30"
- Cool Down:
200 breaststroke/backstroke alternate every 25m
- Total: 2700m - 4500m
The established training heart rates are the following:
| Bicycle |
|
name
|
abbreviation |
heart rate
|
|
Endurance
1 - long
|
E1-l
|
123 -
139
|
|
Endurance
1 - short
|
E1-s
|
140 -
149
|
|
Endurance
2 - long
|
E2-l
|
160 –
169
|
|
Endurance
2 - short
|
E2-s
|
170 –
177
|
|
Strength
Training
|
ST
|
154 –
159
|
| Run |
|
name
|
abbreviation
|
heart rate |
|
Endurance
1 - long
|
E1-l
|
127 –
143
|
|
Endurance
1 - short
|
E1-s
|
144 –
155
|
|
Endurance
1/2
|
E1/2
|
156 –
167
|
|
Endurance
2 - long
|
E2-l
|
168 –
176
|
|
Endurance
2 - short
|
E2-s
|
177 –
185
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| contents |
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