Program Minggu ke 2

Isnin-OFF

Selasa
S: form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200,
long intervals at RPE4, short at RPE 7-8
cd: 150 easy
B: 45 minutes
wu: 10 minute RPE3
main: 25 minutes RPE 7
cd: 10 minutes RPE 3

Rabu
B: 60 minutes, ladder
10:00 RPE 3
10:00 RPE 5
10:00 RPE 7
10:00 RPE 5
10:00 RPE 3

Khamis
R: 40 minutes at RPE 3 with strides

Jumaat - OFF

Sabtu
Swim-Bike Brick
S: open water if possible.
Continuous swim. 1st 200m at RPE 9-10, then settle into race pace
B: 90 minutes at RPE 3-4

Ahad
R: 80 minutes tempo
wu: 15 RPE3
main:
cd:

RPE
0 Complete Rest
1 Very Weak:light walking
2 Weak:strong walk, very slow run, easy conversation pace
3 Moderate: easy run, begin to sweat, but can hold conversation throughout
4 Somewhat Strong:still easy, sweating a bit more
5
6
7 Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing.
8
9 Cannot hold effort for more than a minute or two
10 Extremely Strong (almost maximal)