CAPE ARGUS TRAINING PROGRAM

The program is designed for the average 35 - 40 year old, who has a maximum of 9 hours per week available for training.
The minimum program duration is 12 weeks, therefore the program started on Monday 15 December already. We are therefor in week 2 now.
NB! Novices and people who are unfit should consult a physician before embarking on the program.
The club rides are structured to incorporate the program, therefor members shouldn't have to worry about their training if they keep training with the club's outrides.
Program for the following weeks:

Week 2
Total time 7:30
Time in green 6:20 50 - 70%
Time in blue 0:45 70 - 80%
Time in yellow 0:25 80 - 90%

This week: (Please note if you do all the rides scheduled here you will exceed the program time requirements. Err on the conservative side if this is the case, therefor do the extra time in green zone rather than blue zone or yellow zone)

Tuesday Warm-up 10min; 15 min Green Zone; 15min Yellow Zone ; 10min Blue zone; 10 min Cool-down
Wednesday Warm-up 10 min; Green zone small blade 40 min; Cool-down 10min
Thursday Christmas
Friday Warm-up 10 min; Green zone 2h; Blue Zone 40 min; Yellow Zone 10min; Cool-down 10 min
Saturday Warm-up 10 min; Green zone 2h; Blue Zone 10min; warm-down 10 min
Sunday Warm-up 10 min; Green zone 2h; Blue Zone 10 min; Yellow Zone 5 min; Warm-down 10 min
Next Week: Check the blog on Monday (rest day)