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June 2017
July 2017
BFSC Training – Openers
Use the opener of your choice... Lisa likes 1o Minute warm up 30 minutes Z2 3 x 5 minute Low, middle, and high Z4 efforts with 5 minutes rest in between 10 minute cool down 1 hour 20 minutes
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BFSC Training – Easy Ride
Easy Boy, Easy!
Find out more »BFSC Training – Openers
Use the opener of your choice... Lisa likes 1o Minute warm up 30 minutes Z2 3 x 5 minute Low, middle, and high Z4 efforts with 5 minutes rest in between 10 minute cool down 1 hour 20 minutes
Find out more »October 2017
WORKOUT: Race simulation
Workout type: Warm up20 min @ Z1 10 min @ Z4 10 min @ Z2 ---Repeat 3 times -3 min @ Z3 -1 min @ Z6 -1 min @ Z1 -----End Repeats----- 10 min @ Z2 ---Repeat 3 times -3 min @ Z3 -1 min @ Z6 -1 min @ Z1 -----End Repeats---- 10 min @ Z2 ----Repeat 2 times -30 sec sprint Z7 -2 Minute Z2 -----End Repeats---- Cool Down 15 min @ Z1 Planned Time: 1:30
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Easy Peasy 60
Workout type: 60 Minutes @ Z1 do Some sight seeings Planned Time: 1:00
Find out more »WORKOUT: Vo2 Super 3, 3×2,1,6
Workout type: VO2 Max Warm up 15 min @ Z1 ----Repeat 4 times---- 3 min @ Z5 3 min @ Z1 --- End Repreats____ 5 min @ Z1 ----Repeat 4 times---- 3 min @ Z5 3 min @ Z1 --- End Repreats____ 10 min @ Z3 Cool Down: 12 min @Z1
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Over-Under – 3×12-6
Workout type: Threshold 15 min @ Z1->Z2 Section 1 - Repeat 3 times Under: 2 min @ Z4 Over: 1 min @ Z5 End Section 1 Section 2 Easy 5 min @ Z1 End Section 2 Repeat Section 1 & 2, 2 more times 10 min @ Z1
Find out more »WORKOUT: Endurance 120
Workout type: 20 min @ Z1 80 min @ Z2 20 min @ Z1 Planned Time: 2:00
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Vo2 Super 3, 3×2, 2BI, 6 BS
Workout type: Super VO2 Max 15 min @ Z1->Z2 ---Section 1 - Repeat 3 times 2 min @ Z6 Fade 2 min @ Z1 ---End Section 1 --Section 2 Easy 5 min @ Z1 --End Section 2 Repeat Section 1 & 2, 2 more times 10 min @ Z1
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
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