Week 1/24- SurgEnduro 24 Week Training Plan

Just returned from a trip and could really feel that my fitness level is not where it should be. I put a little time into creating some templates using TrainingPeaks so this plan will change and be refined over time.

SurgEnduro 24 Week Training Plan

Principles

• Periodization-

  • Week 1:

    • Strength- Low Weight —> High Rep (15 reps)

    • Swim: 2:20 pace

    • Ride: Zone 2

    • Run- 10 min/miles

  • Week 2:

    • Strength- More Weight —> Fewer Rep (12)

    • Swim: 2:15 pace

    • Ride: Zone 3

    • Run- 9:30 min/miles

  • Week 3:

    • Strength- Even More Weight —> Fewer Reps (8-10)

    • Swim: 2:10 pace

    • Ride: Zone 4

    • Run- 9:15 min/miles

  • Week 4:

    • Strength- Max Weight —> Fewest Reps (3-5)

    • Swim: 2:00 pace

    • Ride: Zone 4/5

    • Run- 9:00 min/mile with sprints

  • Week 5- Restart except use Week 2 weight but High rep. Same with Pace but increase distance.

  • Keep increasing but reset every 4 weeks.

• Nutrition, Sleep, Strength, Core, Conditioning,

• Scalable for Peak Performance

My Goals- make these your own

• Build a foundation in preparation for another 20 week cycle leading to the 2021 Chattanooga Half Marathon