Training Recommendations

Zone 2 {{ zone2_frequency | default('3-4x/week') }}:

  • {{ zone2_duration | default('40+ minutes') }} of Steady State Cardio (HR {{ zone2_hr_range | default('____') }} bpm)
  • {{ zone2_speed | default('___') }} mph at {{ zone2_incline | default('2% Incline') }}

Zone 3: {{ zone3_frequency | default('1-2x/week') }}:

  • {{ zone3_duration | default('10-20 minutes') }} in zone 3 (HR {{ zone3_hr_range | default('____') }} bpm)
  • {{ zone3_speed | default('___') }}mph + at {{ zone3_incline | default('2% Incline') }}
  • Slow down cadence until HR reaches {{ zone3_target_hr | default('___') }}bpm
  • {{ zone3_recovery_speed | default('____') }}mph at {{ zone3_recovery_incline | default('2% Incline') }}
  • Maintain HR in zone 1 ({{ zone1_hr_range | default('____') }}bpm) for {{ zone1_duration | default('4-8 minutes') }}
  • Repeat {{ zone3_repeats | default('2-3 times') }}
Type Sets Effort Duration Zone RPE Recovery Duration
Short {{ short_sets | default('8-10') }} {{ short_duration | default('10-30 seconds') }} {{ short_zone | default('5') }} {{ short_rpe | default('10') }} {{ short_recovery | default('20-60 seconds') }}
Medium {{ medium_sets | default('6-8') }} {{ medium_duration | default('30-90 seconds') }} {{ medium_zone | default('4') }} {{ medium_rpe | default('8-9') }} {{ medium_recovery | default('30-90 seconds') }}
Long {{ long_sets | default('4-6') }} {{ long_duration | default('5-10 minutes') }} {{ long_zone | default('3/4') }} {{ long_rpe | default('7-8') }} {{ long_recovery | default('2.5-5 minutes') }}
Tempo {{ tempo_sets | default('2-3') }} {{ tempo_duration | default('10-20 minutes') }} {{ tempo_zone | default('3') }} {{ tempo_rpe | default('6-7') }} {{ tempo_recovery | default('4-8 minutes') }}
Cardio {{ cardio_sets | default('1') }} {{ cardio_duration | default('>40 minutes') }} {{ cardio_zone | default('2') }} {{ cardio_rpe | default('4-5') }} {{ cardio_recovery | default('N/A') }}

Training Week Example with Progression

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
{{ week1_mon_zone | default('Zone 2') }}
{{ week1_mon_duration | default('45 mins') }}
{{ week1_tue_zone | default('Zone 2') }}
{{ week1_tue_duration | default('45 mins') }}
{{ week1_wed_zone | default('Zone 3') }}
{{ week1_wed_duration1 | default('10mins On') }}
{{ week1_wed_duration2 | default('8mins Rest') }}
{{ week1_wed_sets | default('x2') }}
{{ week1_thu_content | default('') }}
{{ week1_fri_zone | default('Zone 2') }}
{{ week1_fri_duration | default('45 mins') }}
{{ week1_sat_content | default('') }}
{{ week1_sun_content | default('') }}
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
{{ week2_mon_zone | default('Zone 2') }}
{{ week2_mon_duration | default('50 mins') }}
{{ week2_tue_zone | default('Zone 2') }}
{{ week2_tue_duration | default('50 mins') }}
{{ week2_wed_zone | default('Zone 3') }}
{{ week2_wed_duration1 | default('10mins On') }}
{{ week2_wed_duration2 | default('6mins Rest') }}
{{ week2_wed_sets | default('x2') }}
{{ week2_thu_content | default('') }}
{{ week2_fri_zone | default('Zone 2') }}
{{ week2_fri_duration | default('50 mins') }}
{{ week2_sat_content | default('') }}
{{ week2_sun_content | default('') }}