80/20 Workout Library
Copyright © 2018 Matt Fitzgerald and David Warden. All rights reserved. The workouts provided on this site, in electronic or written form, are subject to copyright and are provided for personal use only. Distribution, modification, replication or adaptation for commercial use without explicit consent is prohibited.
You don’t have to memorize your 80/20 workouts! On devices compatible with the Garmin .FIT file format, you can load these electronic workouts directly to your device and be prompted through each step of the activity. These include the same workouts found in Matt and David’s book 80/20 Triathlon. A formal 80/20 plan is not required to take advantage of these workouts, and you can create your own custom plan with this library. We recommend you review Understanding Your 80/20 Run or Triathlon Plan and Intensity Guidelines for Running or Triathlon before using these workouts. Please note that this library is not necessary for bike and run workouts if you have already purchased an 80/20 structured workout plan, as a daily workout file is already included for export to your device. These workouts are also available directly in TrainingPeaks for automatic device sync with an 80/20 Subscription. These workouts can be enhanced when used in conjunction with the 80/20 Zones app.
Have additional questions or need troubleshooting help? Click the Q&A below to learn more and don't forget to check out the companion 80/20 Strength Library.
Scroll down for full Q&A
How does this free 80/20 Workout Library compare to other options?
Feature | 80/20 Workout Library | 80/20 Training Plan | 80/20 Subscription |
---|---|---|---|
Manually load planned workout onto compatible device | Yes | Yes | Yes |
Step-by-step workout prompts and instructions on compatible device | Yes | Yes | Yes |
Automatic sync completed activity to TrainingPeaks and Garmin Connect | Yes | Yes | Yes |
Automatic sync daily planned workout to TrainingPeaks, Garmin Connect or Zwift | - | Yes | Yes |
Automatic sync daily planned workout to compatible device | - | Yes | Yes |
Custom 80/20 zones sent to device | - | Yes | Yes |
Ability to change structured workout type (Pace, Power or HR) daily | - | - | Yes |
Complete 5,000+ 80/20 workout library | - | - | Yes |
Free | Yes | - | - |
Q: What do these downloads do?
A: On devices compatible with the Garmin .FIT file format, you can load these workouts and have them prompt you step-by-step through the activity. It’s like having a personal coach at your side.
Q: How do I load these workouts onto my device?
A: Each manufacturer and device has different methods for loading a .FIT file workout, and you’ll want to review your device’s documentation for details. For Garmin devices, we have provided a set of instructions.
Q: I already have a TrainingPeaks structured workout 80/20 plan that lets me export bike and run workouts to my device. What is the difference between my plan and these workouts?
A: Please note that this library is not necessary for workouts if you have already purchased an 80/20 structured workout plan on TrainingPeaks, as a workout file is already included for export to your device with each daily workout. Those exported workouts are virtually identical to the workouts in this library, but with two major differences. First, the structured workouts from TrainingPeaks also export custom zones based on your individual thresholds, which then display on your device. The .FIT workouts in this library do not include any individual threshold data (although can can still set alarms on your device to help you stay in or out of certain 80/20 zones). Second, the structured workout plans can sync your workouts automatically to your device with the automatic daily sync feature, while this workout library requires each workout to be loaded manually and individually onto your device.
Q: Can I upload these workouts into Garmin Connect, Zwift, Final Surge or TrainingPeaks?
A: First, let’s distinguish between a planned workout and a completed activity. The workouts on the 80/20 Workout Library are planned workouts intended to load directly into your compatible device. Once you perform the planned workout, it becomes a completed activity. As planned workouts, these 80/20 Workout Library raw .FIT files can be imported directly into your compatible device to walk you through the workout. Regrettably, these raw .FIT planned workouts cannot be uploaded directly into Garmin Connect, Zwift, Final Surge nor TrainingPeaks for future planning purposes. This is a limitation of those platforms. You can, however, upload your completed activity into these platforms like any other activity that you complete.
Workouts can be synced from TrainingPeaks into Garmin Connect, Zwift and other platforms as well as automatically to your device if a) the workouts are in the TrainingPeaks Structured Workout format and b) using third-party syncing such as the Garmin Connect AutoSync integration (each platform will have their own sync process to and from TrainingPeaks). The entire 80/20 Workout Library is made available to you in TrainingPeaks’ Structured Workout format with an 80/20 Subscription, which meets these two criteria. Our individual 80/20 electronic plans include workouts in the Structured Workout format and the ability to automatically sync your daily planned workouts to both your device and Garmin Connect, Zwift, and other devices and platforms.
Q: I loaded a workout on my device. It works great, and prompts me thorough each step in the workout, but it did not tell me the intensity zone for the workout step.
A: These .FIT files include a note for each step on which intensity zone to use for that step. While it will not provide a custom value like the TrainingPeaks structured workout 80/20 plans will, it can display the actual zone (i.e. displaying a base “Zone 2” vs. “145-157 bpm”). On some devices, this note is not displayed. For example, on a Garmin 920xt the step will provide the duration and the intensity zone (i.e “Zone 2”), but on a Garmin Edge 520, it will only display the duration of the step. This is regrettably a limitation of each device on whether it displays the notes field.
Q: Can I get a copy of the Workout Library in TrainingPeaks?
A: Yes, the 80/20 Workout Library is also available directly in TrainingPeaks through an 80/20 Subscription. Managing 80/20 workouts directly in TrainingPeaks via an 80/20 subscription provide significant advantages over the free 80/20 Workout Library, including dragging and dropping directly to your calendar, workouts delivering your custom intensity zones to your compatible device, and even automatic daily sync of the workout to your compatible device.
Q: Why do you offer the swim workouts in 25m, 25y, and 50m versions?
A: Your Garmin device needs to know the pool size to accurately calculate your laps and completed distance. You can therefore choose the right swim workout for your pool. You can download all three versions of the same workout to use when you swim in pools of different sizes.
Q: I swim in a 33m pool. Is there a way I can use these swim workouts?
A: Although our workouts are provided in 25m, 25y, and 50m versions, on some Garmin devices you can override the pool length before the workout begins. For example, on a 920xt, load an 80/20 swim workout, choose Do Workout, and you’ll receive a notice that the pool length has been set to 50m (or 25m/y based on what you exported). Hit Continue, then press and hold the bottom left button and you can override the pool length to 33m. In fact, this process works to switch a swim workout from 25m to 50m without having to download the 50m workout. However, because many 80/20 swim workouts have intervals in sections of 25 or 50m/y, those workouts are not fully compatible with a 33m pool. 80/20 swim workouts that use only segments of 100m/y will work in a 33m pool using the steps above.
Q: What do the workout codes, like RAn3 or SMI2 mean?
A: See the bottom of the documents Understanding Your 80/20 Run or Triathlon Plan for a glossary of workout codes.
Q: Do the numbers on the workouts codes mean anything? Are the higher numbers always harder?
A: The number included with each workout code represents the order in which the workout was created and does not necessarily represent the difficulty. The success and growth of the 80/20 plans required us to continually add new workouts to the library. In order to maintain consistency across the significant distribution of 80/20 workouts in print and electronic formats, we never change or re-order the workout codes as new workouts are added.
Q: Why are the workouts in the 80/20 Workout Library different than some of the workouts of a similar name from the book 80/20 Running?
While the current workout library was inspired by the original run workouts in 80/20 Running, the two sources are considered different series and evolved separately. For example, while it is normal to assume that the Speed Play Run 4 workout from the book should be the same as the RSP4 in the library, the two workouts are not identical. You may be able to find another workout in the 80/20 workout library that is identical to a workout published in 80/20 Running. For example, the workout library RSP5 can be used in place of the book’s Speed Play Run 4.
If you are using a training plan from the 80/20 Running book, follow the workout structure from the book, or find a workout match in the workout library. If you are using an updated 80/20 run plan from this site, the workouts are identical to those in the 80/20 workout library. Additionally, the workouts in the book 80/20 Triathlon and triathlon plans on this site are also identical to those in the 80/20 workout library.
Q: Where are the 80/20 Brick workouts?
A: At this time, Garmin does not support the creation of a multi-sport .FIT file.
Q: Do you offer any other formats, like .ERG and .ZWO?
A: The 80/20 structured workout plans offered on the TrainingPeaks platform can be exported in a wide variety of file formats, including .ERG, .ZWO and more. However, this complimentary workout library only includes .FIT files as an option at this time. Each of the 600+ workouts in this library had to be created individually, and expanding to other platforms is currently prohibitive. There may be methods to convert a .FIT file to other formats, but we have not tested these options (if you have success at this, let us know, we’ll add it here).
Q: I think I found an error in one of the workouts.
A: Contact us with the workout in question and we can get that fixed. With 600+ workouts created manually, we expect a few errors.
Run Workouts
Low Intensity Runs
Running Recovery (RRe)
Code | Duration/Distance | Description |
---|---|---|
RRe1 | 20 | 20 minutes Zone 1 |
RRe2 | 25 | 25 minutes Zone 1 |
RRe3 | 30 | 30 minutes Zone 1 |
RRe4 | 35 | 35 minutes Zone 1 |
RRe5 | 40 | 40 minutes Zone 1 |
RRe6 | 45 | 45 minutes Zone 1 |
RRe7 | 50 | 50 minutes Zone 1 |
RRe8 | 55 | 55 minutes Zone 1 |
RRe9 | 60 | 60 minutes Zone 1 |
Running Foundation (RF)
Code | Duration/Distance | Description |
---|---|---|
RF1 | 20 | 5 minutes in Zone 1, 10 minutes Zone 2, 5 minutes Zone 1 |
RF2 | 25 | 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1 |
RF3 | 30 | 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1 |
RF4 | 35 | 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1 |
RF5 | 40 | 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1 |
RF6 | 45 | 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1 |
RF7 | 50 | 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1 |
RF8 | 55 | 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1 |
RF9 | 60 | 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1 |
RF10 | 70 | 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1 |
RF11 | 80 | 5 minutes in Zone 1, 70 minutes Zone 2, 5 minutes Zone 1 |
RF12 | 90 | 5 minutes in Zone 1, 80 minutes Zone 2, 5 minutes Zone 1 |
RF13 | 70 | 5 minutes in Zone 1, 60 minutes Zone 2, 5 minutes Zone 1 |
RF14 | 100 | 5 minutes in Zone 1, 90 minutes Zone 2, 5 minutes Zone 1 |
RF15 | 110 | 5 minutes in Zone 1, 100 minutes Zone 2, 5 minutes Zone 1 |
RF16 | 105 | 5 minutes in Zone 1, 95 minutes Zone 2, 5 minutes Zone 1 |
RF17 | 120 | 5 minutes in Zone 1, 110 minutes Zone 2, 5 minutes Zone 1 |
Running Aerobic Intervals (RAe)
Code | Duration/Distance | Description |
---|---|---|
RAe1 | 60 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 10 minutes Zone 1 |
RAe2 | 90 | 15 minutes Zone 1, 3 x (10 minutes Zone 2/3 minutes Zone 1) 35 minutes Zone 1 |
RAe3 | 75 | 12 minutes Zone 1, 4 x (10 minutes Zone 2/3 minutes Zone 1) 12 minutes Zone 1 |
RAe4 | 90 | 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
RAe5 | 90 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) |
RAe6 | 105 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
RAe7 | 120 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 30 minutes Zone 1 |
RAe8 | 135 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 45 minutes Zone 1 |
RAe9 | 150 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 60 minutes Zone 1 |
RAe10 | 105 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 35 minutes Zone 1 |
RAe11 | 120 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 50 minutes Zone 1 |
RAe12 | 135 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 65 minutes Zone 1 |
RAe13 | 150 | 10 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 80 minutes Zone 1 |
RAe14 | 120 | 10 minutes Zone 1, 3 x (4 minutes Zone 2/1 minutes Zone 1) 95 minutes Zone 2 |
RAe15 | 130 | 10 minutes Zone 1, 3 x (5 minutes Zone 2/1 minutes Zone 1) 102 minutes Zone 2 |
RAe16 | 140 | 10 minutes Zone 1, 3 x (6 minutes Zone 2/1 minutes Zone 1) 109 minutes Zone 2 |
RAe17 | 150 | 10 minutes Zone 1, 3 x (7 minutes Zone 2/1 minutes Zone 1) 116 minutes Zone 2 |
RAe18 | 160 | 10 minutes Zone 1, 3 x (8 minutes Zone 2/1 minutes Zone 1) 123 minutes Zone 2 |
RAe19 | 170 | 10 minutes Zone 1, 3 x (9 minutes Zone 2/1 minutes Zone 1) 130 minutes Zone 2 |
RAe20 | 180 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/1 minutes Zone 1) 137 minutes Zone 2 |
RAe21 | 165 | 10 minutes Zone 1, 4 x (15 minutes Zone 2/1 minutes Zone 1) 90 minutes Zone 2 |
RAe22 | 46 | 10 minutes Zone 1, 3 x (10 minutes Zone 2/2 minutes Zone 1) |
Running Long (RL)
Code | Duration/Distance | Description |
---|---|---|
RL1 | 6 mi | 1 mile Zone 1, 4.5 miles Zone 2, 0.5 mile Zone 1 |
RL2 | 7 mi | 1 mile Zone 1, 5.5 miles Zone 2, 0.5 mile Zone 1 |
RL3 | 8 mi | 1 mile Zone 1, 6.5 miles Zone 2, 0.5 mile Zone 1 |
RL4 | 9 mi | 1 mile Zone 1, 7.5 miles Zone 2, 0.5 mile Zone 1 |
RL5 | 10 mi | 1 mile Zone 1, 8.5 miles Zone 2, 0.5 mile Zone 1 |
RL6 | 11 mi | 1 mile Zone 1, 9.5 miles Zone 2, 0.5 mile Zone 1 |
RL7 | 12 mi | 1 mile Zone 1, 10.5 miles Zone 2, 0.5 mile Zone 1 |
RL8 | 13 mi | 1 mile Zone 1, 11.5 miles Zone 2, 0.5 mile Zone 1 |
RL9 | 14 mi | 1 mile Zone 1, 12.5 miles Zone 2, 0.5 mile Zone 1 |
RL10 | 15 mi | 1 mile Zone 1, 13.5 miles Zone 2, 0.5 mile Zone 1 |
RL11 | 16 mi | 1 mile Zone 1, 14.5 miles Zone 2, 0.5 mile Zone 1 |
RL12 | 17 mi | 1 mile Zone 1, 15.5 miles Zone 2, 0.5 mile Zone 1 |
RL13 | 18 mi | 1 mile Zone 1, 16.5 miles Zone 2, 0.5 mile Zone 1 |
RL14 | 19 mi | 1 mile Zone 1, 17.5 miles Zone 2, 0.5 mile Zone 1 |
RL15 | 20 mi | 1 mile Zone 1, 18.5 miles Zone 2, 0.5 mile Zone 1 |
Moderate and High-Intensity Runs
Running Cruise Intervals (RCI)
Code | Duration/Distance | Description |
---|---|---|
RCI1 | 60 | 5 minutes Zone 1, 21 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI2 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI3 | 64 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI4 | 72 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI5 | 80 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI6 | 92 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI7 | 70 | 15 minutes Zone 1, 11 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 11 minutes Zone 2, 5 minutes Zone 1 |
RCI8 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1 |
RCI9 | 74 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 14 minutes Zone 2, 5 minutes Zone 1 |
RCI10 | 45 | 5 minutes Zone 1, 6 minutes Zone 2, 3 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI11 | 53 | 5 minutes Zone 1, 6 minutes Zone 2, 4 x (6 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI12 | 61 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RCI13 | 30 | 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
RCI14 | 71 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (10 minutes Zone 3/4 minutes Zone 1) |
RCI15 | 38 | 15 minutes Zone 1, 3 x (4 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
Running Tempo (RT)
Code | Duration/Distance | Description |
---|---|---|
RT1 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT2 | 38 | 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT3 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT4 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT5 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT6 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT7 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT8 | 56 | 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT9 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT10 | 65 | 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
RT11 | 50 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
RT12 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3, 20 minutes Zone 2, 5 minutes Zone 1 |
RT13 | 50 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT14 | 54 | 5 minutes Zone 1, 10 minutes Zone 2, 24 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT15 | 62 | 5 minutes Zone 1, 10 minutes Zone 2, 32 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT16 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1 |
RT17 | 76 | 10 minutes Zone 1, 10 minutes Zone 2, 36 minutes Zone 3, 10 minutes Zone 2, 10 minutes Zone 1 |
RT18 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
RT19 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 50 minutes Zone 2, 5 minutes Zone 1 |
RT20 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 25 minutes Zone 3, 50 Minutes Zone 1 |
Running Fast Finish (RFF)
Code | Duration/Distance | Description |
---|---|---|
RFF1 | 25 | 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3 |
RFF2 | 30 | 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3 |
RFF3 | 30 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3 |
RFF4 | 40 | 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3 |
RFF5 | 42 | 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3 |
RFF6 | 47 | 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3 |
RFF7 | 52 | 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3 |
RFF8 | 55 | 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3 |
RFF9 | 60 | 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3 |
RFF10 | 65 | 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3 |
RFF11 | 60 | 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3 |
Running Long Fast Finish (RLFF)
Code | Duration/Distance | Description |
---|---|---|
RLFF1 | 10 mi | 0.5 mile Zone 1, 8.5 miles Zone 2, 1 mile Zone 3 |
RLFF2 | 12 mi | 0.5 mile Zone 1, 10.5 miles Zone 2, 1 mile Zone 3 |
RLFF3 | 14 mi | 0.5 mile Zone 1, 12 miles Zone 2, 1.5 miles Zone 3 |
RLFF4 | 16 mi | 0.5 mile Zone 1, 14 miles Zone 2, 1.5 miles Zone 3 |
RLFF5 | 18 mi | 0.5 mile Zone 1, 15.5 miles Zone 2, 2 miles Zone 3 |
RLFF6 | 20 mi | 0.5 mile Zone 1, 17.5 miles Zone 2, 2 miles Zone 3 |
Running Hill Repeats (RHR)
Code | Duration/Distance | Description |
---|---|---|
RHR1 | 45 | 5 minutes Zone 1, 32 minutes Zone 2, 4 x (30 seconds Zone 5 uphill/90 seconds Zone 1) |
RHR2 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR3 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR4 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR5 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR6 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
RHR7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR8 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR9 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR10 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR11 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill/2 minutes Zone 1) 5 minutes Zone 1 |
RHR12 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR13 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill/2.5 minutes Zone 1) 5 minutes Zone 1 |
RHR14 | 50 | 5 minutes Zone 1, 20 minutes Zone 2, 10 x (30 seconds Zone 5 uphill/90 seconds Zone 1) 5 minutes Zone 1 |
Running Mixed Intervals (RMI)
Code | Duration/Distance | Description |
---|---|---|
RMI1 | 36 | 5 minutes Zone 1, 5 minutes Zone 2, 1 minute Zone 5, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 5 minutes Zone 3, 2 minutes Zone 1, 3 minutes Zone 4, 2 minutes Zone 1, 1 minute Zone 5, 5 minutes Zone 1 |
RMI2 | 46 | 5 minutes Zone 1, 5 minutes Zone 2, 1.5 minute Zone 5, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 10 minutes Zone 3, 2 minutes Zone 1, 5 minutes Zone 4, 2 minutes Zone 1, 1.5 minute Zone 5, 5 minutes Zone 1 |
RMI3 | 59 | 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1 minute Zone 5/2 minutes Zone 1), 2 x (3 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (3 minutes Zone 4/2 minutes Zone 1), 2 x (1 minute Zone 5/2 minutes Zone 1), 5 minutes Zone 1 |
RMI4 | 71 | 5 minutes Zone 1, 5 minutes Zone 2, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 10 minutes Zone 3, 2 minutes Zone 1, 2 x (1.5 minutes Zone 5/2.5 minutes Zone 1), 2 x (5 minutes Zone 4/2 minutes Zone 1), 5 minutes Zone 1 |
Running Anaerobic Intervals (RAn)
Code | Duration/Distance | Description |
---|---|---|
RAn1 | 60 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1 |
RAn2 | 60 | 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 7.5 minutes Zone 1 |
RAn3 | 60 | 15 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) |
RAn4 | 45 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) |
RAn5 | 45 | 15 minutes Zone 1, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 7 minutes Zone 1 |
Running Short Intervals (RSI)
Code | Duration/Distance | Description |
---|---|---|
RSI1 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI2 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI3 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI4 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI5 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI6 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI7 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI8 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5/2.5 minutes Zone 1) 5 minutes Zone 1 |
RSI9 | 60 | 5 minutes Zone 1, 26 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 5 minutes Zone 1 |
RSI10 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1 |
RSI11 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minutes Zone 5/2 minutes Zone 1) 10 minutes Zone 1 |
Running Long Intervals (RLI)
Code | Duration/Distance | Description |
---|---|---|
RLI1 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI2 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI3 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI4 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI5 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (3 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RLI6 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI7 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI8 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI9 | 71 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI10 | 79 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (5 minutes Zone 4/3 minutes Zone 1) 5 minutes Zone 1 |
RLI11 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RLI12 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (4 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
Running Speed Play (RSP)
Code | Duration/Distance | Description |
---|---|---|
RSP1 | 45 | 5 minutes Zone 1, 28 minutes Zone 2, 4 x (1 minute Zone 4/2 minutes Zone 1) |
RSP2 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 8 minutes Zone 1 |
RSP3 | 30 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP4 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP5 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP6 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP7 | 36 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP8 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP9 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP10 | 42 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP11 | 43 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP12 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP13 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP14 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP15 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP16 | 51 | 5 minutes Zone 1, 20 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP17 | 60 | 5 minutes Zone 1, 20 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP18 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
RSP19 | 50 | 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
RSP20 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
RSP21 | 50 | 5 minutes Zone 1, 10 minutes Zone 2, 5 x (2 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
Running Long Speed Play (RLSP)
Code | Duration/Distance | Description |
---|---|---|
RLSP1 | 10 mi | 0.5 mile Zone 1, 1 mile Zone 2, 8 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP2 | 12mi | 0.5 mile Zone 1, 1 mile Zone 2, 10 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP3 | 14 mi | 0.5 mile Zone 1, 1 mile Zone 2, 12 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP4 | 16 mi | 0.5 mile Zone 1, 1 mile Zone 2, 14 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP5 | 18 mi | 0.5 mile Zone 1, 1 mile Zone 2, 16 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
RLSP6 | 20 mi | 0.5 mile Zone 1, 1 mile Zone 2, 18 x (0.25 mile Zone 3/0.75 mile Zone 2) 0.5 mile Zone 1 |
Running Long Marathon Simulator (RLMS)
Code | Duration/Distance | Description |
---|---|---|
RLMS | 20 mi | 1.5 miles Zone 1, 16 miles at race pace, 1 mile Zone 2, 1.5 miles Zone 1 |
Running Taper (RTa)
Code | Duration/Distance | Description |
---|---|---|
RTa1 | 10 | 5 minutes Zone 1, 6 x (20" Zone 4/40" rest) |
Swim Workouts
Low Intensity Swims
Swim Recovery (SRe)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SRe1 | 1500 | 25m | 25y | 50m | 1500 Zone 1 |
SRe2 | 1600 | 25m | 25y | 50m | 1600 Zone 1 |
SRe3 | 1750 | 25m | 25y | 50m | 1750 Zone 1 |
SRe4 | 2000 | 25m | 25y | 50m | 2000 Zone 1 |
SRe5 | 2250 | 25m | 25y | 50m | 2250 Zone 1 |
SRe6 | 2500 | 25m | 25y | 50m | 2500 Zone 1 |
SRe7 | 2750 | 25m | 25y | 50m | 2750 Zone 1 |
SRe8 | 3000 | 25m | 25y | 50m | 3000 Zone 1 |
SRe9 | 1000 | 25m | 25y | 50m | 1000 Zone 1 |
Swim Foundation (SF)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SF1 | 1500 | 25m | 25y | 50m | 300 Zone 1, 900 Zone 2, 300 Zone 1 |
SF2 | 1600 | 25m | 25y | 50m | 300 Zone 1, 1000 Zone 2, 300 Zone 1 |
SF3 | 1750 | 25m | 25y | 50m | 300 Zone 1, 1150 Zone 2, 300 Zone 1 |
SF4 | 2000 | 25m | 25y | 50m | 300 Zone 1, 1400 Zone 2, 300 Zone 1 |
SF5 | 2250 | 25m | 25y | 50m | 300 Zone 1, 1650 Zone 2, 300 Zone 1 |
SF6 | 2500 | 25m | 25y | 50m | 300 Zone 1, 1900 Zone 2, 300 Zone 1 |
SF7 | 2750 | 25m | 25y | 50m | 250 Zone 1, 2250 Zone 2, 250 Zone 1 |
SF8 | 3000 | 25m | 25y | 50m | 250 Zone 1, 2500 Zone 2, 250 Zone 1 |
SF9 | 3500 | 25m | 25y | 50m | 250 Zone 1, 3000 Zone 2, 250 Zone 1 |
SF10 | 4000 | 25m | 25y | 50m | 250 Zone 1, 3500 Zone 2, 250 Zone 1 |
Swim Aerobic Intervals (SAe)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SAe1 | 2500 | 25m | 25y | 50m | 250 Zone 1, 4 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe2 | 3000 | 25m | 25y | 50m | 250 Zone 1, 5 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe3 | 3500 | 25m | 25y | 50m | 250 Zone 1, 6 x (500 Zone 2, 60" rest) 250 Zone 1 |
SAe4 | 3500 | 25m | 25y | 50m | 250 Zone 1, 3 x (1000 Zone 2, 60" rest) 250 Zone 1 |
SAe5 | 3800 | 25m | 25y | 50m | 150 Zone 1, 7 x (500 Zone 2, 60" rest) 150 Zone 1 |
SAe6 | 4500 | 25m | 25y | 50m | 250 Zone 1, 4 x (1000 Zone 2, 60" rest) 250 Zone 1 |
SAe7 | 2000 | 25m | 25y | 50m | 250 Zone 1, 3 x (500 Zone 2, 60" rest) 250 Zone 1 |
Moderate and High Intensity Intervals
Swim Cruise Interval (SCI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SCI1 | 1500 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 1 |
SCI2 | 2000 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI3 | 2500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 5 x (100 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI4 | 1500 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest) 250 Zone 1 |
SCI5 | 2000 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI6 | 2500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI7 | 3000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 15 x (100 Zone 3/15" rest) 500 Zone 2, 250 Zone 1 |
SCI8 | 2000 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI9 | 2400 | 25m | 25y | 50m | 500 Zone 1, 7 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI10 | 3000 | 25m | 25y | 50m | 500 Zone 1, 10 x (200 Zone 3/15" rest) 500 Zone 1 |
SCI11 | 1900 | 25m | 25y | 50m | 500 Zone 1, 3 x (300 Zone 3/15" rest) 500 Zone 1 |
SCI12 | 2500 | 25m | 25y | 50m | 500 Zone 1, 5 x (300 Zone 3/15" rest) 500 Zone 1 |
SCI13 | 3500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 5 x (300 Zone 3/15" rest) 500 Zone 2, 500 Zone 1 |
SCI14 | 1200 | 25m | 25y | 50m | 300 Zone 1, 3 x (200 Zone 3/15" rest) 300 Zone 1 |
SCI15 | 1500 | 25m | 25y | 50m | 300 Zone 1, 3 x (300 Zone 3/15" rest) 300 Zone 1 |
SCI16 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1 |
SCI17 | 1500 | 25m | 25y | 50m | 150 Zone 1, 6 x (200 Zone 3/15" rest) 150 Zone 1 |
Swim Tempo (ST)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
ST1 | 1500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 500 Zone 2, 250 Zone 1 |
ST2 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 750 Zone 2, 250 Zone 1 |
ST3 | 2000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST4 | 2250 | 25m | 25y | 50m | 250 Zone 1, 750 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST5 | 2500 | 25m | 25y | 50m | 250 Zone 1, 1000 Zone 3, 1000 Zone 2, 250 Zone 1 |
ST6 | 3000 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 1000 Zone 2, 500 Zone 1 |
ST7 | 2000 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 500 Zone 1 |
ST8 | 1750 | 25m | 25y | 50m | 500 Zone 1, 1000 Zone 3, 250 Zone 1 |
Swim Mixed Intervals (SMI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SMI1 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 5 x (50 Zone 4/20" rest) 250 Zone 1 |
SMI2 | 1750 | 25m | 25y | 50m | 500 Zone 1, 5 x (100 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 250 Zone 1 |
SMI3 | 2350 | 25m | 25y | 50m | 250 Zone 1, 10 x (100 Zone 3/15" rest), 500 Zone 1, 7 x (50 Zone 4/20" rest) 250 Zone 1 |
SMI4 | 3000 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (100 Zone 3/15" rest), 150 Zone 1, 7 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1 |
SMI5 | 2400 | 25m | 25y | 50m | 300 Zone 1, 10 x (100 Zone 3/15" rest), 300 Zone 1, 10 x (50 Zone 4/20" rest) 300 Zone 1 |
SMI6 | 2500 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 1 |
SMI7 | 3000 | 25m | 25y | 50m | 500 Zone 1, 5 x (200 Zone 3/15" rest) 250 Zone 1, 10 x (25 Zone 5/10" rest) 500 Zone 2, 500 Zone 1 |
SMI8 | 1900 | 25m | 25y | 50m | 500 Zone 2, 3 x (100 Zone 3/15" rest), 500 Zone 1, 6 x (50 Zone 4/20" rest) 300 Zone 1 |
Swim Short Intervals (SSI)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SSI1 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (25 Zone 5/10" rest) 500 Zone 2, 250 Zone 1 |
SSI2 | 2300 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 12 x (25 Zone 5/10" rest) 1000 Zone 2, 250 Zone 1 |
Swim Speed Play (SSP)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
SSP1 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 5 x (50 Zone 4/20" rest) 500 Zone 2, 250 Zone 1 |
SSP2 | 2100 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 7 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1 |
SSP3 | 2500 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 500 Zone 2, 500 Zone 1 |
SSP4 | 3100 | 25m | 25y | 50m | 500 Zone 1, 500 Zone 2, 12 x (50 Zone 4/20" rest) 1000 Zone 2, 500 Zone 1 |
SSP5 | 1500 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1 |
SSP6 | 1750 | 25m | 25y | 50m | 250 Zone 1, 500 Zone 2, 15 x (50 Zone 4/20" rest) 250 Zone 1 |
SSP7 | 1200 | 25m | 25y | 50m | 250 Zone 1, 200 Zone 2, 10 x (50 Zone 4/20" rest) 250 Zone 1 |
Swim Time Trial (STT) and Swim Taper (STa)
Code | Distance | Pool Size | Description | ||
---|---|---|---|---|---|
STa1 | 1000 | 25m | 25y | 50m | 400 Zone 1, 4 x (50 Zone 4 / 30" rest), 400 Zone 1 |
STT1 | 1850 | 25m | 25y | 50m | 250 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 1000 Zone 1 |
STT2 | 1000 | 25m | 25y | 50m | 200 Zone 1, 400 Zone 3, 120" rest, 200 Zone 3, 120" rest, 200 Zone 1 |
Bike Workouts
Low Intensity Cycling
Cycling Recovery (CRe)
Code | Duration | Description |
---|---|---|
CRe1 | 20 | 20 minutes Zone 1 |
CRe2 | 25 | 25 minutes Zone 1 |
CRe3 | 30 | 30 minutes Zone 1 |
CRe4 | 35 | 35 minutes Zone 1 |
CRe5 | 40 | 40 minutes Zone 1 |
CRe6 | 45 | 45 minutes Zone 1 |
CRe7 | 50 | 50 minutes Zone 1 |
CRe8 | 55 | 55 minutes Zone 1 |
CRe9 | 60 | 60 minutes Zone 1 |
CRe10 | 75 | 75 minutes Zone 1 |
CRe11 | 90 | 90 minutes Zone 1 |
CRe12 | 105 | 105 minutes Zone 1 |
CRe13 | 120 | 120 minutes Zone 1 |
CRe14 | 150 | 150 minutes Zone 1 |
Cycling Foundation (CF)
Code | Duration | Description |
---|---|---|
CF1 | 20 | 5 minutes in Zone 1, 15 minutes Zone 2 |
CF2 | 25 | 5 minutes in Zone 1, 15 minutes Zone 2, 5 minutes Zone 1 |
CF3 | 30 | 5 minutes in Zone 1, 20 minutes Zone 2, 5 minutes Zone 1 |
CF4 | 35 | 5 minutes in Zone 1, 25 minutes Zone 2, 5 minutes Zone 1 |
CF5 | 40 | 5 minutes in Zone 1, 30 minutes Zone 2, 5 minutes Zone 1 |
CF6 | 45 | 5 minutes in Zone 1, 35 minutes Zone 2, 5 minutes Zone 1 |
CF7 | 50 | 5 minutes in Zone 1, 40 minutes Zone 2, 5 minutes Zone 1 |
CF8 | 55 | 5 minutes in Zone 1, 45 minutes Zone 2, 5 minutes Zone 1 |
CF9 | 60 | 5 minutes in Zone 1, 50 minutes Zone 2, 5 minutes Zone 1 |
CF10 | 60 | 15 minutes in Zone 1, 35 minutes Zone 2, 10 minutes Zone 1 |
CF11 | 90 | 30 minutes in Zone 1, 50 minutes Zone 2, 10 minutes Zone 1 |
CF12 | 105 | 40 minutes in Zone 1, 55 minutes Zone 2, 10 minutes Zone 1 |
CF13 | 120 | 50 minutes in Zone 1, 60 minutes Zone 2, 10 minutes Zone 1 |
CF14 | 135 | 60 minutes in Zone 1, 65 minutes Zone 2, 10 minutes Zone 1 |
CF15 | 150 | 70 minutes in Zone 1, 70 minutes Zone 2, 10 minutes Zone 1 |
CF16 | 165 | 80 minutes in Zone 1, 75 minutes Zone 2, 10 minutes Zone 1 |
CF17 | 180 | 90 minutes in Zone 1, 80 minutes Zone 2, 10 minutes Zone 1 |
CF18 | 195 | 100 minutes in Zone 1, 85 minutes Zone 2, 10 minutes Zone 1 |
CF19 | 210 | 110 minutes in Zone 1, 90 minutes Zone 2, 10 minutes Zone 1 |
CF20 | 225 | 120 minutes in Zone 1, 95 minutes Zone 2, 10 minutes Zone 1 |
CF21 | 240 | 130 minutes in Zone 1, 100 minutes Zone 2, 10 minutes Zone 1 |
CF22 | 270 | 140 minutes in Zone 1, 120 minutes Zone 2, 10 minutes Zone 1 |
CF23 | 300 | 150 minutes in Zone 1, 140 minutes Zone 2, 10 minutes Zone 1 |
CF24 | 330 | 160 minutes in Zone 1, 160 minutes Zone 2, 10 minutes Zone 1 |
CF25 | 360 | 170 minutes in Zone 1, 180 minutes Zone 2, 10 minutes Zone 1 |
CF26 | 75 | 5 minutes in Zone 1, 65 minutes Zone 2, 5 minutes Zone 1 |
Cycling Aerobic Intervals (CAe)
Code | Duration | Description |
---|---|---|
CAe1 | 70 | 10 minutes Zone 1, 2 x (20 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1 |
CAe2 | 90 | 15 minutes Zone 1, 3 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
CAe3 | 110 | 15 minutes Zone 1, 4 x (15 minutes Zone 2/5 minutes Zone 1) 15 minutes Zone 1 |
CAe4 | 121 | 20 minutes Zone 1, 3 x (20 minutes Zone 2/7 minutes Zone 1) 20 minutes Zone 1 |
CAe5 | 120 | 10 minutes Zone 1, 5 x (15 minutes Zone 2/5 minutes Zone 1) 10 minutes Zone 1 |
CAe6 | 128 | 10 minutes Zone 1, 4 x (20 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe7 | 150 | 12 minutes Zone 1, 4 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe8 | 180 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 10 minutes Zone 1 |
CAe9 | 180 | 10 minutes Zone 1, 5 x (25 minutes Zone 2/7 minutes Zone 1) 10 minutes Zone 1 |
CAe10 | 210 | 5 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1 |
CAe11 | 250 | 5 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 5 minutes Zone 1 |
CAe12 | 270 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 20 minutes Zone 1 |
CAe13 | 285 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 35 minutes Zone 1 |
CAe14 | 300 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 50 minutes Zone 1 |
CAe15 | 315 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 65 minutes Zone 1 |
CAe16 | 330 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 80 minutes Zone 1 |
CAe17 | 345 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 95 minutes Zone 1 |
CAe18 | 360 | 10 minutes Zone 1, 6 x (30 minutes Zone 2/10 minutes Zone 1) 110 minutes Zone 1 |
CAe19 | 210 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1 |
CAe20 | 240 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 70 minutes Zone 1 |
CAe21 | 270 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 100 minutes Zone 1 |
CAe22 | 300 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 130 minutes Zone 1 |
CAe23 | 330 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 160 minutes Zone 1 |
CAe24 | 360 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 190 minutes Zone 1 |
CAe25 | 390 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 220 minutes Zone 1 |
CAe26 | 420 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 250 minutes Zone 1 |
CAe27 | 240 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (4 minutes Zone 2/1 minute Zone 1) 205 minutes Zone 2 |
CAe28 | 260 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (5 minutes Zone 2/1 minute Zone 1) 222 minutes Zone 2 |
CAe29 | 280 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (6 minutes Zone 2/1 minute Zone 1) 239 minutes Zone 2 |
CAe30 | 300 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (7 minutes Zone 2/1 minute Zone 1) 256 minutes Zone 2 |
CAe31 | 320 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (8 minutes Zone 2/1 minute Zone 1) 273 minutes Zone 2 |
CAe32 | 340 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (9 minutes Zone 2/1 minute Zone 1) 290 minutes Zone 2 |
CAe33 | 360 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (10 minutes Zone 2/1 minute Zone 1) 307 minutes Zone 2 |
CAe34 | 330 | 10 minutes Zone 1, 5 x (30 minutes Zone 2/10 minutes Zone 1) 120 minutes Zone 1 |
CAe35 | 210 | 10 minutes Zone 1, 4 x (30 minutes Zone 2/10 minutes Zone 1) 40 minutes Zone 1 |
CAe36 | 150 | 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1) |
CAe37 | 165 | 30 minutes Zone 1, 4 x (20 minutes Zone 2/10 minutes Zone 1), 15 minutes Zone 1 |
Moderate and High-Intensity Cycling
Cycling Cruise Intervals (CCI)
Code | Duration | Description |
---|---|---|
CCI1 | 60 | 5 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 6 minutes Zone 1 |
CCI2 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1 |
CCI3 | 61 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI4 | 65 | 5 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI5 | 64 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI6 | 72 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (10 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI7 | 80 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI8 | 92 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (15 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI9 | 95 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (12 minutes Zone 3/3 minutes Zone 1) 5 minutes Zone 2, 5 minutes Zone 1 |
CCI10 | 119 | 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 40 minutes Zone 2, 10 minutes Zone 1 |
CCI11 | 150 | 10 minutes Zone 1, 15 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 71 minutes Zone 2, 10 minutes Zone 1 |
CCI12 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 12 minutes Zone 1 |
CCI13 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 29 minutes Zone 2, 5 minutes Zone 1 |
CCI14 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (7 minutes Zone 3/3 minutes Zone 1) 25 minutes Zone 2, 5 minutes Zone 1 |
CCI15 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (8 minutes Zone 3/3 minutes Zone 1) 21 minutes Zone 2, 5 minutes Zone 1 |
CCI16 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (9 minutes Zone 3/3 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1 |
CCI17 | 30 | 10 minutes Zone 1, 3 x (3 minutes Zone 3/2 minutes Zone 1) 5 minutes Zone 1 |
CCI18 | 105 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 44 minutes Zone 2, 5 minutes Zone 1 |
CCI19 | 120 | 20 minutes Zone 1, 10 minutes Zone 2, 4 x (6 minutes Zone 3/3 minutes Zone 1) 49 minutes Zone 2, 5 minutes Zone 1 |
CCI20 | 90 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (5 minutes Zone 3/3 minutes Zone 1) 43 minutes Zone 2, 5 minutes Zone 1 |
CCI21 | 90 | 10 minutes Zone 1, 10 minutes Zone 2, 2 x (10 minutes Zone 3/4 minutes Zone 1) 10 minutes Zone 2, 32 minutes Zone 1 |
CCI22 | 90 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (3 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 15 minutes Zone 1 |
CCI23 | 91 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 30 minutes Zone 2, 10 minutes Zone 1 |
CCI24 | 120 | 10 minutes Zone 1, 20 minutes Zone 2, 3 x (5 minutes Zone 3/2 minutes Zone 1) 60 minutes Zone 2, 10 minutes Zone 1 |
Cycling Tempo (CT)
Code | Duration | Description |
---|---|---|
CT1 | 60 | 15 minutes Zone 1, 5 minutes Zone 3, 40 minutes Zone 2 |
CT2 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 15 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT3 | 38 | 5 minutes Zone 1, 5 minutes Zone 2, 18 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT4 | 40 | 5 minutes Zone 1, 5 minutes Zone 2, 20 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT5 | 44 | 5 minutes Zone 1, 5 minutes Zone 2, 24 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT6 | 48 | 5 minutes Zone 1, 5 minutes Zone 2, 28 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT7 | 50 | 5 minutes Zone 1, 5 minutes Zone 2, 30 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT8 | 60 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 10minutes Zone 2, 5 minutes Zone 1 |
CT9 | 75 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 35minutes Zone 2, 5 minutes Zone 1 |
CT10 | 90 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 40minutes Zone 2, 5 minutes Zone 1 |
CT11 | 105 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 65minutes Zone 2, 5 minutes Zone 1 |
CT12 | 120 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 70minutes Zone 2, 5 minutes Zone 1 |
CT13 | 135 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 95minutes Zone 2, 5 minutes Zone 1 |
CT14 | 150 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 100minutes Zone 2, 5 minutes Zone 1 |
CT15 | 165 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 125minutes Zone 2, 5 minutes Zone 1 |
CT16 | 180 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 130minutes Zone 2, 5 minutes Zone 1 |
CT17 | 195 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 155minutes Zone 2, 5 minutes Zone 1 |
CT18 | 210 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 160minutes Zone 2, 5 minutes Zone 1 |
CT19 | 225 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 185minutes Zone 2, 5 minutes Zone 1 |
CT20 | 240 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 190minutes Zone 2, 5 minutes Zone 1 |
CT21 | 255 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 215minutes Zone 2, 5 minutes Zone 1 |
CT22 | 270 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 220minutes Zone 2, 5 minutes Zone 1 |
CT23 | 285 | 5 minutes Zone 1, 10 minutes Zone 2, 20 minutes Zone 3, 245minutes Zone 2, 5 minutes Zone 1 |
CT24 | 300 | 5 minutes Zone 1, 10 minutes Zone 2, 30 minutes Zone 3, 250minutes Zone 2, 5 minutes Zone 1 |
CT25 | 52 | 5 minutes Zone 1, 5 minutes Zone 2, 32 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT26 | 56 | 5 minutes Zone 1, 5 minutes Zone 2, 36 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT27 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 40 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT28 | 65 | 5 minutes Zone 1, 5 minutes Zone 2, 45 minutes Zone 3, 5 minutes Zone 2, 5 minutes Zone 1 |
CT29 | 55 | 5 minutes Zone 1, 15 minutes Zone 2, 15 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT30 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 20 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT31 | 60 | 5 minutes Zone 1, 15 minutes Zone 2, 24 minutes Zone 3, 11 minutes Zone 2, 5 minutes Zone 1 |
CT32 | 72 | 5 minutes Zone 1, 15 minutes Zone 2, 32 minutes Zone 3, 15 minutes Zone 2, 5 minutes Zone 1 |
CT33 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 40 minutes Zone 3, 10 minutes Zone 2, 5 minutes Zone 1 |
Cycling Fast Finish (CFF)
Code | Duration | Description |
---|---|---|
CFF1 | 25 | 5 minutes Zone 1, 15 minutes Zone 2, 5 minutes Zone 3 |
CFF2 | 30 | 5 minutes Zone 1, 20 minutes Zone 2, 5 minutes Zone 3 |
CFF3 | 30 | 5 minutes Zone 1, 15 minutes Zone 2, 10 minutes Zone 3 |
CFF4 | 40 | 5 minutes Zone 1, 25 minutes Zone 2, 10 minutes Zone 3 |
CFF5 | 42 | 5 minutes Zone 1, 25 minutes Zone 2, 12 minutes Zone 3 |
CFF6 | 47 | 5 minutes Zone 1, 30 minutes Zone 2, 12 minutes Zone 3 |
CFF7 | 52 | 5 minutes Zone 1, 35 minutes Zone 2, 12 minutes Zone 3 |
CFF8 | 55 | 5 minutes Zone 1, 35 minutes Zone 2, 15 minutes Zone 3 |
CFF9 | 60 | 5 minutes Zone 1, 40 minutes Zone 2, 15 minutes Zone 3 |
CFF10 | 65 | 5 minutes Zone 1, 45 minutes Zone 2, 15 minutes Zone 3 |
CFF11 | 75 | 5 minutes Zone 1, 55 minutes Zone 2, 15 minutes Zone 3 |
CFF12 | 90 | 5 minutes Zone 1, 70 minutes Zone 2, 15 minutes Zone 3 |
CFF13 | 105 | 5 minutes Zone 1, 85 minutes Zone 2, 15 minutes Zone 3 |
CFF14 | 120 | 5 minutes Zone 1, 100 minutes Zone 2, 15 minutes Zone 3 |
CFF15 | 135 | 5 minutes Zone 1, 115 minutes Zone 2, 15 minutes Zone 3 |
CFF16 | 150 | 5 minutes Zone 1, 130 minutes Zone 2, 15 minutes Zone 3 |
CFF17 | 165 | 5 minutes Zone 1, 145 minutes Zone 2, 15 minutes Zone 3 |
CFF18 | 180 | 5 minutes Zone 1, 160 minutes Zone 2, 15 minutes Zone 3 |
CFF19 | 195 | 5 minutes Zone 1, 175 minutes Zone 2, 15 minutes Zone 3 |
CFF20 | 210 | 5 minutes Zone 1, 190 minutes Zone 2, 15 minutes Zone 3 |
CFF21 | 225 | 5 minutes Zone 1, 205 minutes Zone 2, 15 minutes Zone 3 |
CFF22 | 240 | 5 minutes Zone 1, 220 minutes Zone 2, 15 minutes Zone 3 |
CFF23 | 270 | 5 minutes Zone 1, 250 minutes Zone 2, 15 minutes Zone 3 |
CFF24 | 300 | 5 minutes Zone 1, 280 minutes Zone 2, 15 minutes Zone 3 |
CFF25 | 330 | 5 minutes Zone 1, 310 minutes Zone 2, 15 minutes Zone 3 |
CFF26 | 360 | 5 minutes Zone 1, 340 minutes Zone 2, 15 minutes Zone 3 |
CFF27 | 60 | 5 minutes Zone 1, 45 minutes Zone 2, 10 minutes Zone 3 |
Cycling Force (CFo)
Code | Duration | Description |
---|---|---|
CFo1 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo2 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo3 | 33 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo4 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo5 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1) 5 minutes Zone 1 |
CFo6 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo8 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo9 | 47 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo10 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1) 5 minutes Zone 1 |
CFo11 | 55 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo12 | 63 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 5 minutes Zone 1 |
CFo13 | 70 | 5 minutes Zone 1, 10 minutes Zone 2, 10 x (1.5 minutes Zone 5 uphill or simulated/2.5 minutes Zone 1) 10 Zone 2, 5 minutes Zone 1 |
CFo14 | 135 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 70 minutes Zone 2, 5 minutes Zone 1 |
CFo15 | 150 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 85 minutes Zone 2, 5 minutes Zone 1 |
CFo16 | 180 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 115 minutes Zone 2, 5 minutes Zone 1 |
CFo17 | 74 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (30 seconds Zone 5 uphill or simulated/90 seconds Zone 1), 35 minutes Zone 2, 5 minutes Zone 1 |
CFo18 | 78 | 5 minutes Zone 1, 10 minutes Zone 2, 6 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1 |
CFo19 | 90 | 5 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 46 minutes Zone 2 |
CFo20 | 165 | 10 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 105 minutes Zone 2, 5 minutes Zone 1 |
CFo21 | 120 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 55 minutes Zone 2, 5 minutes Zone 1 |
CFo22 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 8 x (30 seconds Zone 5 uphill or simulated/60 seconds Zone 1) 28 minutes Zone 1 |
CFo23 | 105 | 15 minutes Zone 1, 15 minutes Zone 2, 10 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 40 minutes Zone 2, 5 minutes Zone 1 |
CFo24 | 90 | 15 minutes Zone 1, 15 minutes Zone 2, 5 x (1 minute Zone 5 uphill or simulated/2 minutes Zone 1), 25 minutes Zone 2, 20 minutes Zone 1 |
Cycling Mixed Intervals (CMI)
Code | Duration | Description |
---|---|---|
CMI1 | 120 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) |
CMI2 | 150 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 1 |
CMI3 | 165 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 45 minutes Zone 1 |
CMI4 | 180 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 60 minutes Zone 1 |
CMI5 | 210 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 10 x (1 minute Zone 4/2 minutes Zone 1) 90 minutes Zone 1 |
CMI6 | 120 | 20 minutes Zone 1, 2 x (20 minutes Zone 3/15 minutes Zone 1), 5 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 1 |
Cycling Anaerobic Intervals (CAn)
Code | Duration | Description |
---|---|---|
CAn1 | 60 | 15 minutes Zone 1, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 15 minutes Zone 1 |
CAn2 | 62.5 | 15 minutes Zone 1, 5 x (2.5 minutes Zone 4/5 minutes Zone 1) 10 minutes Zone 1 |
CAn3 | 60 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 5 minutes Zone 1 |
CAn4 | 90 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CAn5 | 120 | 10 minutes Zone 1, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 60 minutes Zone 2, 5 minutes Zone 1 |
CAn6 | 150 | 10 minutes Zone 1, 10 minutes Zone 2, 6 x (2.5 minutes Zone 4/5 minutes Zone 1) 80 minutes Zone 2, 5 minutes Zone 1 |
CAn7 | 92 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 45 minutes Zone 2, 5 minutes Zone 1 |
CAn8 | 150 | 10 minutes Zone 1, 10 minutes Zone 2, 4 x (2.5 minutes Zone 4/5 minutes Zone 1) 95 minutes Zone 2, 5 minutes Zone 1 |
CAn9 | 60 | 10 minutes Zone 1, 10 minutes Zone 2, 3 x (2.5 minutes Zone 4/5 minutes Zone 1) 17 minutes Zone 1 |
Cycling Speed Play (CSP)
Code | Duration | Description |
---|---|---|
CSP1 | 27 | 5 minutes Zone 1, 5 minutes Zone 2, 3 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP2 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CSP3 | 31 | 5 minutes Zone 1, 5 minutes Zone 2, 4 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP4 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (1 minute Zone 4/2 minutes Zone 1), 27 minutes Zone 2, 5 minutes Zone 1 |
CSP5 | 35 | 5 minutes Zone 1, 5 minutes Zone 2, 5 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP6 | 66 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (1 minute Zone 4/2 minutes Zone 1) 30 minutes Zone 2, 5 minutes Zone 1 |
CSP7 | 39 | 5 minutes Zone 1, 5 minutes Zone 2, 6 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP8 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 26 minutes Zone 2 |
CSP9 | 42 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP10 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 7 x (2 minutes Zone 4/2 minutes Zone 1) 17 minutes Zone 2, 5 minutes Zone 1 |
CSP11 | 45 | 5 minutes Zone 1, 5 minutes Zone 2, 10 x (1 minute Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP12 | 60 | 5 minutes Zone 1, 5 minutes Zone 2, 8 x (2 minutes Zone 4/2 minutes Zone 1) 13 minutes Zone 2, 5 minutes Zone 1 |
CSP13 | 51 | 5 minutes Zone 1, 5 minutes Zone 2, 9 x (2 minutes Zone 4/2 minutes Zone 1) 5 minutes Zone 1 |
CSP14 | 61 | 5 minutes Zone 1, 5 minutes Zone 2, 12 x (1 minute Zone 4/2 minutes Zone 1) 10 minutes Zone 2, 5 minutes Zone 1 |
CSP15 | 79 | 10 minutes Zone 1, 15 minutes Zone 2, 6 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP16 | 87 | 10 minutes Zone 1, 15 minutes Zone 2, 8 x (2 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP17 | 79 | 10 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |
CSP18 | 90 | 21 minutes Zone 1, 15 minutes Zone 2, 8 x (1 minute Zone 4/2 minutes Zone 1) 15 minutes Zone 2, 15 minutes Zone 1 |