Time of each workout and swimming
Does the time that is listed for each workout include or not include the time of the "official bike/run warmup?"
Why is there no swimming in the OutSeason - Beginner plan? Is it all right if I add some swim workouts?
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Comments
Bike Time is written as a guesstimate of how long the WKO will take. Your choice of warm up --- we have ours but some folks just do 10 or 15 minutes.
Run Time is the TARGET, the workout is the main set only. So if the WKO says 80 minutes, I want that, even if the warm up and main set take you 55....you keep running per the WKO's "Remainder of time in Zone X" notations.
We don't swim at all in the OS unless you fit in the "I must swim" category or you need it to survive b/c you are a social creature. Lots of info on this in the Main OutSeason Page (Resources > Wiki > Self Coaching > Main OutSeason page). In general, most folks can add some "extra" work for weeks 1 thru 6 of the OutSeason until the work gets too hard and they end up cutting it back.
Does that help?
Patrick,
That definitely helps. I just wanted to make sure that when my run has a "60 minute" notation next to it, I am supposed to run for a total of 60 minutes including my warm up...not 60 minutes plus the warm up.
As far as the swimming is concerned, I swim with a Masters group and sometimes I will swim 20 laps or so at lunch. Just wanted to be sure this was OK to do.
Steve