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Training Schedule

High-volume training plan. Indoor bike, running, and 5x/week strength.

Weekly Structure

DayAMPM
MonStrength (Lower)Easy Run
TueBike IntervalsStrength (Push)
WedTempo RunStrength (Posterior)
ThuEndurance BikeStrength (Pull)
FriSpeed RunStrength (Power)
SatLong Bike-
SunLong RunRecovery

Running

Monday - Easy: 45-60 min Zone 2

Wednesday - Tempo: 15 min warm-up → 4x8 min @ threshold (2 min jog) → 10 min cool-down

Friday - Speed: 20 min warm-up → 10x400m @ 5K pace (90s rest) → 8x200m @ mile pace (60s rest) → cool-down

Sunday - Long: 14-18 miles, vary by week

Bike

Tuesday - VO2max: 15 min warm-up → 5x5 min @ 105-110% FTP (3 min rest) → cool-down

Thursday - Sweet Spot: 20 min Z2 → 3x20 min @ 88-93% FTP (5 min rest) → 15 min Z2

Saturday - Long: 2.5-3.5 hours Zone 2

Strength

Monday: Lower

ExerciseSets x Reps
Back Squat4x6
Romanian Deadlift4x8
Bulgarian Split Squat3x10 each
Nordic Curls3x6
Calf Raises4x15

Tuesday: Push

ExerciseSets x Reps
Bench Press4x6
Overhead Press4x8
Incline DB Press3x10
Dips3x12
Face Pulls3x15

Wednesday: Posterior

ExerciseSets x Reps
Trap Bar Deadlift4x5
Hip Thrust4x10
Good Mornings3x10
Single Leg RDL3x8 each
Pallof Press3x12 each

Thursday: Pull

ExerciseSets x Reps
Weighted Pull-ups4x6
Barbell Row4x8
Seated Cable Row3x10
Lat Pulldown3x12
Farmer’s Carries3x40m

Friday: Power

ExerciseSets x Reps
Power Cleans5x3
Box Jumps4x5
Push Press4x5
Kettlebell Swings4x15
Sled Push4x20m

Progression: +2.5-5 lbs weekly on main lifts.

Periodization

WeekVolumeIntensity
1Base75%
2+15%80%
3+25%85%
4-40%60% (deload)

Recovery

  • 8+ hours sleep
  • Foam roll AM, stretch PM
  • Back off if resting HR elevated >5 bpm or soreness >72 hours

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