Intermediate Program Starts Tuesday July 7th

Contact Eric Turner for meeting times and places.

Monday                Tuesday                Wednesday                Thursday                Friday                Saturday                Sunday

                            1 hr zone 2                                             1 hr zone 2           45 min zone 2       1 hr zone 2       1.5 hr zone 2
Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain             flat terrain         Hilly Terrain
                            10 min tempo                                         10 min tempo     10 min fast pedal     15 min tempo  20 min tempo


                            1 hr zone 2                                             1 hr zone 2             45 min zone 2     1 hr zone 2       1.5 hr zone 2
Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain             flat terrain         Hilly Terrain
                            15 min tempo                                         10 min tempo     10 min fast pedal     15 min tempo  25 min tempo


                            1 hr zone 2                                             1 hr zone 2             45 min zone 2     1 hr zone 2       1.5 hr zone 2
Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain             flat terrain         Hilly Terrain
                            20 min tempo                                         15 min tempo      10 min fast pedal   15 min tempo   30 min tempo


                                                                                                                    1hr zone 2                1 hr zone 2     1.5 hr zone 2
Day Off              30 Mins Zone 1   30 Mins Zone 1         30 Mins Zone 1   3 flat sprints 10 secs   Flat Terrain     Hilly Terrain
                                                                                                                  10 min recovery I/B 15 min Tempo 30 min tempo

 

                            1 hr zone 2                                             1 hr zone 2             45 min zone 2       1 hr zone 2     1.5 hr zone 2 Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain             flat terrain         Hilly Terrain
                            30 min tempo                                         20 min tempo       10 min fast pedal   20 min tempo  40 min tempo


                            1 hr zone 2                                             1 hr zone 2             45 min zone 2       1 hr zone 2     1.5 hr zone 2
Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain               flat terrain       Hilly Terrain
                            30 min tempo                                         20 min tempo       10 min fast pedal   20 min tempo  50 min tempo


                            1 hr zone 2                                             1 hr zone 2             45 min zone 2       1 hr zone 2     1.5 hr zone 2
Day Off                 flat terrain         30 Mins Zone 1             flat terrain             flat terrain               flat terrain       Hilly Terrain
                            30 min tempo                                         20 min tempo       10 min fast pedal   20 min tempo  60 min tempo