ARGUS 12 WEEK TRAINING PROGRAM Intensity 65% - 77% 78% - 85% 86% - 93% Monday Wk Hours per Week % Hours % Hours % Hours 21-Dec-09 1 6:00 85% 5:06 10% 0:36 5% 0:18 28-Dec-09 2 6:36 5:37 0:39 0:19 04-Jan-10 3 5:17 4:29 0:31 0:15 11-Jan-10 4 6:36 80% 5:17 15% 0:59 5% 0:19 18-Jan-10 5 7:16 5:49 1:05 0:21 25-Jan-10 6 5:49 4:39 0:52 0:17 01-Feb-10 7 7:16 70% 5:05 18% 1:18 12% 0:52 08-Feb-10 8 8:00 5:36 1:26 0:57 15-Feb-10 9 6:24 4:28 1:09 0:46 22-Feb-10 10 6:36 60% 3:57 20% 1:19 20% 1:19 01-Mar-10 11 3:18 1:58 0:39 0:39 08-Mar-10 12 1:39 0:59 0:19 0:19 Totals 70:50 75% 53:05 15% 10:57 10% 6:47
We will start with the 12 week training program the 21st of December. The first 3 weeks we will do mainly LSD rides with 85% of our time between 65% and 77% of our MaxHR. This is not a lazy ride but a controlled high cadence ride (90rpm). As you can see in the table above only 10% of our time should be in the Aerobic Stamina zone and only 5% in the Lactate tolerance zone. The climbs during our LSD rides will give you enough workouts in these zones for now. So you don't need to do additional training in these zones for the time being. Our weekdays training rides will start the 12th of January at 5.30 at the Waterstone Village. More on these later.
Estimation of MaxHR
Male Athlete 205 – (0.5 x age)
Female Athlete 211 – (0.5 x age)
Training Target Zones
Target Zone | % of MaxHR | Benefit / Training Effect |
Recovery | 50-64% | Speed up recovery |
Aerobic Endurance | 65-77% | Increases metabolism Improves endurance Base work for high intensity workouts Strengthens muscles, tendons & ligaments |
Aerobic Stamina | 78-85% | Enhances aerobic power Base work for high intensity workouts Increases blood volume |
Lactate Tolerance | 86-93% | Increased tolerance to lactic acid Improves race specific endurance |
