An example of a current week of training:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Bike | 30/15 – 3 sets of 11 reps @125% FTP | 60 mins between 62.5 and 75% FTP | 90 mins + 6 second maximal sprints | 30/15 – 3sets of 12 reps @125% FTP | 60 mins between 62.5 and 75% FTP | 90 mins + 6 second maximal sprints | Off |
| S&C | MP 5x(2,3,5) Snatch 3×7 Swings 3×7 | Squat 8-6-4 Deadlift 120kg Swings 10×7 | C&P 5×1 Snatch 3×7 Swings 3×7 | C&P 5×1 Snatch 3×7 Swings 3×7 | Squat 8-6-4 Deadlift 120kg Swings 10×8 Loaded carries | C&P 5x(1,2,3,4,5) | Off |
| Core | 50 sit-ups 60-sec plank | 50 sit-ups 70-sec plank | 50 sit-ups 80-sec plank | 50 sit-ups 90-sec plank | 50 sit-ups 100-sec plank | 50 sit-ups 110-sec plank | Off |
| Run | 20-25 mins | Hill sprints 3x 8 sec | 20-25 mins 10 min warm-up Surges 8x 20 secs w/ 40 sec jog 5 min cooldown | Off | Drills Hill sprints 3x 8 sec 20-30 mins | 20-25 mins | Off |
| Stretch | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Dead hang Squats Couch stretch Indian knot All – 3×30 secs | Off |
My main goal is to get to a four w/kg FTP on the bike and total around seven hours of riding on Zwift each week. As my main priority, the riding is done in the morning to make sure I don’t ever miss it. The schedule follows a polarised programme with two HIIT sessions per week. The 30/15 intervals involve repeats of 30 seconds at 125% FTP, followed by 15 seconds at 50% of that number.
The strength and conditioning workouts support my riding goal and is mainly maintenance. Swings are with a 40kg kettlebell (The Bulldog), the presses are with a 24kg kettlebell and a 32kg for the 5×1 clean and presses. The strength sessions are short and fit into a break at lunch on most days.
I am using the running to get some additional aerobic training, get out of the house, and prepare for the second half of the year when I transition to focus on getting to the next level of the distance runners progression 40 minutes 10km. I run in the evening after work.
My current morning routine
6:00 Wake up
6:05 50 sit-ups
6:10 Protein shake
6:15 Plank
6:20 Yogurt + berries
7:00 Bike
8:30 Shower
8:40 Stretch
8:50 Work
SamuelJTanner 