Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

Training Programme for Indoor Rowing Champs Saturday 12th Dec 2015

INDOOR CHAMPIONSHIPS Lee Valley VeloPark, Saturday 12th Dec 2015

Day1: TEST
Day2: Rest
Day3: 1x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day4: rest
Day5: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day6: rest
Day7: 2x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day8: 40'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day9: Rest
Day10: 2x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day11: rest
Day12: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day13: rest
Day14: 2x15'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day15: 45'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day16: Rest
Day17: 2x17'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day18: rest
Day19: 4x10'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day20: rest
Day21: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day22: 2x20'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day23: Rest
Day24: 4x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day25: rest
Day26: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day27: rest
Day28: 4x4'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day29: 50'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day30: Rest
Day31: 10x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day32: rest
Day33: 2x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day34: rest
Day35: 2x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day36: 3x13'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day37: Rest
Day38: 5x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day39: rest
Day40: 2x15'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day41: rest
Day42: 3x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day43: 3x14'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day44: Rest
Day45: 8x45s'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day46: rest
Day47: 3x13'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day48: rest
Day49: 4x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day50: TEST
Day51: Rest
Day52: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day53: rest
Day54: 3x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day55: rest
Day56: 2x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day57: 2x16'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day58: Rest
Day59: 6x1'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day60: rest
Day61: 3x10'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day62: rest
Day63: 3x5'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day64: 2x18'132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day65: Rest
Day66: 8x45s164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day67: rest
Day68: 3x12'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day69: rest
Day70: 3x6'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day71: 2x15132 - 145HR 70 - 80% 2:13 - 2:06Pace UT1 - Intense Aerobic
Day72: Rest
Day73: 6x1.5'164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day74: rest
Day75: 2x8'145 - 151HR 80 - 85% 2:06 - 2:01Pace AT - Threshold
Day76: rest
Day77: 4x2'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day78: 25'126 - 132HR 65 - 70% 2:26 - 2:13Pace UT2 - Aerobic Endurance
Day79: Rest
Day80: 1x3'151 - 164HR 85 - 95% 2:01 - 1:50Pace TR - Transport
Day81: rest
Day82: 3x45s 164 - 170HR 95 - 100% 1:50 - 1:47Pace AN - Max
Day83: rest
Day84: RACE

SOURCE:
http://indoorsportservices.co.uk/training/your_programme?levels[0]=3&levels[1]=7&weeks=12&estTime[0]=07&estTime[1][s]=29&age=50&rhr=43&mhr=170