The EMOM Co.
Endurance, Cycling, Triathlon0 sessions per week
Must use App app to view and log training
Program Training
Threshold Ride
A
Warm Up (17:00) 5:00 Easy 5 Rounds : 1:00 @standing damper 8 1:00 @95RPM+ 2:00 Easy Spin Main Set (32:00) 8 Rounds: 3:00 @88-92% 1:00 Easy Spin Cool Down (5:00) 5:00 Easy Spin
Zone 2 Running
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Easy 5:00 Jog - 3 Sets 2:00 Run, Get HR to Zone2 BPM 1:00 Backwards Walk - Level 3: 5 Sets 4:00 Zone 2 Run 2:00 Walk In Between Level 2: 4 Sets 4:00 Zone 2 Run 2:00 Walk In Between Level 1: 3 Sets 4:00 Zone 2 Run 2:00 Walk In Between
Zone 2 Ride
A
10:00 Warm-Up Easy Spin - Primer: 3 Sets 1:00 @ 75% of FTP 1:00 Easy Spin - Main Set: 40:00 Zone 2 C2 Bike Watts Goal: 62.5% of FTP Wattage - 5:00 Cool Down
Recovery Day
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Optional Run Level 3: 4 Mile Easy Run Level 2: 3 Mile Easy Run Level 1: 2 Mile Easy Run
VO2 Ride
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Warm Up (12:30) 5:00 Easy 5 Rounds: 30sec Standing @damper 10 standing, 115%+ 1:00 Easy Spin Main Set (40:00) 3 Rounds : 2:00 @107-114% 2:00 Easy Spin These should hurt! But you get solid recovery. Building that VO2 Max Ceiling. 12:00 @77-83% - should feel challenging, but sustainable. 4:00 Easy Spin 3 Rounds : 2:00 @107-114% 2:00 Easy Spin Cool Down (5:00) 5:00 Easy Spin
Intervals Run
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Warm-Up 5:00 Easy Jog + Dynamic Stretch - Primer 5 Sets 100m Stride 100m Walk - Main Set 6 to 8 Sets 400m Run @ PR Mile Pace 2:00 Rest Between 1 Mile Easy Cool Down Recovery Run
