Distance vs time | 80/20 Endurance

Distance vs time

Viewing 1 post (of 1 total)
  • Author
    Posts
  • #15371
    bondiben
    Participant

    Morning,

    Following our discussion last week regarding time vs distance in training sessions and that we know the body works best off time. Coach decided to send the following week program.

    Monday
    1km 85% which is zone 2
    1min
    1km 105% which is zone 4
    2min rest
    6 times

    Zone 2-615 p/km 37:30
    Zone 4-520 p/km 32:00
    Rest 12 mins
    Split 39% above zone 3

    Tuesday

    Warm up

    5min @ zone 2 | 2mR
    2mins @ zone 3 | 1mR
    2mins @ zone 4 | 1mR
    2 x 20 double stroke max on 90 secs

    8mins zone 2 into current
    1min rest
    6mons zone 4 with current
    1min rest
    Repeated 5 times

    15-30mins zone 2

    Zone 2 60mins
    Zone 3+ 34mins 30secs
    Rest 14min
    Split 31% above zone 3

    Wednesday
    20km zone 2

    2hours 10min zone 2

    Thursday

    Warm up
    5min@ Zone 2 | 2mR
    2mins @ zone 3 | 1mR
    2mins @ zone 4 | 1mR
    2 x 20 double stroke max on 90 secs

    Set
    6x 10mins 45sec zone2, 15sec max
    2 min rest

    Zone 2 45min
    Above zone 3 24mins
    Rest 16min
    Split 28% above zone 3

    Friday

    15min zone 2

    3 x 3km
    1.5km off beach then return – zone 4
    3mins rest

    15-30mins zone 2

    Zone 2 30mins
    Above zone 3 33mins
    Rest 9mins
    Split 45% above zone 3

    Saturday
    20km zone 2
    2hours 10min

    Weekly
    Zone 2
    Zone 3 and above

    Split for the week

    Zone 2 432:30
    Zone 3 or above 123.5
    Rest 51min

    Total split 123.5/607 = 20.3

    So I have used the rough time it would take me to complete each distance and converted to time to try and ensure 8020. So with all of this it is evident that you must complete all sessions to ensure the correct 80/20 split. This is our hard week. Obviously the key is base all this on time not on distance.

    Obviously when mixing in different disciplines you reduce the quantity of paddling. The trick is balancing the disciplines and the intensity.

    Ben

Viewing 1 post (of 1 total)
  • You must be logged in to reply to this topic.

You have races.

We have plans.

 

 

- Access to all 80/20 plans

- TrainingPeaks Premium

- Workout Library

- 80/20 Endurance Book

 

30 day money back guarentee

Unlock your full potential

with our subscriptions