Base on actual CTL you can come up with a total TSS number per week if your CTL is around 40 we would recommend starting with around 300-350 TSS per week. Don’t forget about periodization, you should be increasing your training load every week by about 3-7 TSS per day, which means 21-49 TSS per week. Recovery weeks! Jul 17, 2019 · Both Lampa and Dr. Seltzer agree that an ideal workout routine for indoor cycling class aficionados would include three or four classes per week. So, in theory, you could burn anywhere from 1,200 May 11, 2023 · To train in zone 2 using the MAF method, you would aim to keep your heart rate between 130-140 beats per minute. Measure your lactate. Measuring your lactate is the most accurate way to determine if you’re in Zone 2. To do this you would measure your lactate using a drop of blood from a glucometer. May 24, 2021 · Example Half Ironman Training Plan. Difficulty Level: (1-5): 1. Phase 1: Base - 9 weeks. Phase 2: Build - 5 weeks. Phase 3: Taper + Race - 2 weeks. This plan is designed to help you finish your first half Ironman triathlon. For every workout, you should start with a warm up and end with a cool down. Apr 19, 2016 · Heart rate zone 1: 50–60% of HRmax. This is the very low intensity zone. Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones. To train at this intensity, pick a form of exercise that allows you to easily control your heart rate, such as walking or cycling. Heart rate zone 2: 60–70% Jun 23, 2022 · Tapering means reducing training load to be fresh at the starting line. During this process riders will go from riding 5-6 hours a day to riding about 1 hour or not at all. About 2 weeks before the Tour, riders will start shortening their training blocks and adding ample rest in between. If you want to lose weight you need to be in calorie deficit, usually 500cal per day deficit is manageable and yields decent results for weight loss, three hour zone 2 is going to be around 1300cal. I’d say one or two bananas will see you right. MrStoneV • 2 mo. ago. The way I'd do 6 is 3 endurance rides a week, 1.5 hours per ride. 10 minute warm up, no need to cool down. 1.4 hours of zone 2. Once per week, 4x8 minute vo2 max intervals @ 110-115% of FTP, 2-4 minutes of rest in between @ 65-70% of FTP, with 20 minutes of warm up and 10 minutes of cool down (you don't really need to cool down but I sometimes Nov 28, 2023 · For fitter individuals, 45 minutes is the recommended minimum duration per session for zone 2 training. As fitness increases, you can build that time up to 90 minutes. Anywhere from three to four times per week is the suggested frequency, but you could do it more if you want — there's little downside to zone 2 training. Aug 17, 2020 · Of recent, there have been some 30 second ON, 15 seconds OFF, where you do about 13 of these to get 6.5 minutes of work in. With a 2:1 work to rest ratio (so 30/15, or 20/10), you can theoretically get more time in the zone, but there are a few issues with this. EaEH.