In response to popular requests, I am now posting my weekly training again. I didn't expect it to be reasonably interesting for many. On the other hand, it also serves as my own motivation. Because if I want to report something at the end of the week, I should also train a little 😉
As always, I am honest with you. My motivation is no longer the same as it was 7-8 years ago. Back then I got up at 3 a.m. to do my long run before I started work - unimaginable these days! At first, that has nothing to do with the fact that I no longer enjoy training. It's still there. However, over the years I have noticed that I need regular breaks in order to get "hot as frit fat" again. These highly motivated phases should not exceed 3-4 months for me. So I save the “training attack” for spring. Only then do I really get on.
Therefore, the training documentation starts out very modestly, but already quite intensive. Because it works like this: the less training time, the more intensive it should be designed to get in shape anyway. For those who only complete 6-8 hours of training per week, it makes no sense to just do easy basic units. I'm going to exclude the beginners here. If you come from 0, 6-8 hours are a lot of wood for you.
Monday: TE1: Running: speed / pace 30min, incl. 10x30sec max tempo, in between each 30sec walking - TE2: strength training / athletics 45min
Tuesday: TE1: Indoor bike: Tempo 25min, incl.6x1min FTP (approx. 320-330W), in between each 2min easy - TE2: Swimming: Technique 45min
Wednesday: TE1: Running: Basis 40min endurance run - TE2: Strength training / athletics 30min
Thursday: TE1: Cycling: Basic 1.5 hours - TE2: Swimming: Technique 1 hour
Friday: TE1: Treadmill: speed / pace 25min, incl. 2x 5x30sec 3:00 pace, in between each 30sec standing break - TE2: strength training / athletics 30min
Saturday: Indoor bike: basic 25min, incl. 5x 2min (aerobic threshold approx. 270-280W) + 30min strength training / athletics
Sunday: Skating 1.5 hours
Total scope 9:25 hours
The hardest thing about the weather is of course cycling. But here I am glad that I have a smart ergometer in the basement. The current models now have a super-precise watt control. An invaluable help for targeted training. I can still remember how shaky they were years ago. My Tomahawk indoor bike stands there like it was cast on concrete. Even serious sprints are no longer a problem.
wish you a good week!
krelli