Concept2 Forum

I am looking to develop a winter training program for myself, with the goal of competing at CRASH-B's. I am currently planning on practicing 6 days a week, with 2 sessions on Tuesday and Thursday. Any suggestions on how to improve this program would be appreciated. This is what the current plan looks like.

Monday: Speed interval erging

Tuesday AM: Strength training
Tuesday PM: Steady state (erg/Bike)

Wednesday: Endurance interval erging

Thursday AM: Strength Training
Thursday PM: Steady State (erg/bike)

Friday: Endurance Interval Erging

Saturday: Injury prevention lifting

Suggest you have a look at the Interactives:
https://indoorsportservices.co.uk/training/interactive

These can be adjusted to your characteristics and are progressive, according to time to race date. They show both HR and Power bands, the latter based on your 2k test.

With a 6.45 2k, a Level 5, 8 sessions/week, should suit you. There are plenty of other options. The first and last two weeks of a 5/8/26 look like this:

1 - TEST - 2x15'UT1 - 55'UT2 - 2x18'UT1 - 68'UT2 - 3x15'UT1 - 55'UT2 - 2x15'UT1
2 65'UT2 - 2x21'UT1 - 72'UT2 - 3x16'UT1 - 80'UT2 - 4x13'UT1 - 72'UT2 - 3x12'UT1

25 50'UT2 - 2x12'UT1 - 6' AT - 40'UT2 - 2x1.5'AN - 2x15'UT1 - 4'TR - 2x12'UT1
26 - - OFF - 1x15'UT1 - 5'AT - 1x3'TR - 20'UT2 - 2x2'TR - 3x45sAN - RACE

jamesg wrote:Suggest you have a look at the Interactives:
https://indoorsportservices.co.uk/training/interactive

I agree with James - with the time still available and a known goal at a known time the IP is your best bet.
(I am doing the same thing myself)