Help Understanding Workout Lingo
So, I've read the Wiki pages about the training plan, and unless I missed it, I'm not 100% clear what this particular lingo means:
This is for Activity #342. The full activity is:
Activity Description
WU: 10-15' Easy, then 3 x 1' (1') Hard/z4/100% to open up your legs.
MS: * 3 x (6 x 30/30), 3' easy between sets. * Remainder of session at 75-80%
WD: 5' Easy
The part I don't understand is the (6 x 30/30)... I get that it is three sets and each set you do six repetitions of 30/30, but what is 30/30... I was thinking Spin-Ups? If so, is that 30 seconds on, 30 seconds off?
Thanks for helping the newbie!
-Todd
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Comments
(6 x 30/30) where 30 seconds will be @ 120% of FTP and the other 30 will be at 60% to recover.
Enjoy.
Ah! The 30-30's. You will grow to love/hate them. Your assessment is correct, except for the spin-ups part. You'll do three sets of 6 reps of 30s "on" and 30s "Off", meaning 30 seconds Z5 (for heart rate athletes) or 120% FTP (for power athletes) followed by 30 seconds at Z1/50-60% FTP. You'll go easy for 3 minutes between the 3 sets.
Cadence throughout each set is typically the same, unless the workout calls for varying cadence by rep. For example, you may do a set that has you do reps at 80 rpm, 90 rpm, 100 rpm, 100 rpm, 90 rpm, 80 rpm. Or you may have sets targeted to high gear, low rpm to get you used to riding hills., etc. In other words, I don't think 30-30s are synonymous with spin-ups.
I find that the first set of 6x30-30's is not too bad. The 2nd set gets harder, and the third set is "hang on for dear life" by that 6th rep. Great tool for doing a LOT of work, though.
Todd, all definitions, training zone jazz, etc should be in/linked from this Wiki post:
Getting Started
Sweetness. Thanks all. Getting Started Page = VERY HELPFUL. Not sure how I missed that page from the beginning!
Respect the 30-30s. Many EN athletes have overcooked them, going too hard, and reaped bitter fruit soon afterwards. They'll seem easy, especially after 2x20@FTP, but follow the instructions and don't roll up bonus watts. You'll be a stronger athlete soon enough.
Thanks for the help for this Noob. I've spent a lot of time the last few days in the Wiki pages. I'm learning a ton, but on a bit of data overload. Anyway, I did have a couple other clarifications.
1) Currently, I'm loaded up with the 12 week HIM plan and had a clarification about the workout durations. If a workout is listed as 120 minutes, for instance, "Run 120":
WU: 30' @ z1/LRP
MS: 3 x 12' (5') @ z3/HMP, 15' @ z1/LR, 15' @ z2/MP
WD: Remainder @ z1/LRP OR easy jogging / walking.
I assume the 120 is for the full workout, including WU and WD not just for the main set, correct?
2) Admittedly I've not read through all the Swim Wiki pages yet, but I've seen mention of Race Rehersal (RR) pace for some of the swim workouts. Is there a formula or recommendations for RR pace for various distances based on T-pace?
Thanks all,
-Todd
for (1), the "120" will be for the full workout. As a note, never try to figure out the math adding up all the parts/sets to try and get it to equal the whole, it never adds up, but it's close enough.
(2) I don't believe there is T-pace guidance for RR swims. RR's are always bikes followed by short runs; no swimming.
Thanks Tom.
Below is the swim workout I was referring to when I said it called for your RR pace minus 2-3 seconds.
Just wondering how I was suppose to determine my RR pace for the various distances (Sprint, Oly, HIM, IM)...
-Todd
Endurance
WU: 200 yds/m
MS1: 7 x 400 (30 ) @ your RR pace minus 2-3 seconds. Set Total: 2800
MS2: 4 x 100 (15 ) as 50 Sprint, 50 Easy Set Total: 400
CD: 100 Easy
Total: ~3500yds/m
Ok, what race are you using this training plan for and what week are you in the plan?
I ask because in the plan:
Ah, that makes sense. Thanks Rich!
I just started with week 7 of the 12 week HIM Advanced plan. I do see that in week 6 (before I was up and running with EN) there was a RR...
-Todd
Hey Rich,
Below is the RR Swim Workout in the plan.
To clarify, is the pace I want to capture for the 2200yd MS or for the entire workout? I'm assuming just the MS, but the wording makes it seem like maybe the entire workout?
Thanks,
-Todd
Half RR Swim
WU: 500y/m
MS: RR swim, paced as you will do it on race day. Set Total: 2200yd, or 1900m
CD: 200 Easy
Total: ~3200 Record total time and pace per 100m/y
Another workout clarification for the following workout:
WU: 30' @ z1/LRP
MS: 20' @ z2/MP (5'), 15' @ z3/HMP (10'). Finish with 4 x 20 strides (10 walking recoveries.)
WD: 5' easy walking, stretch, hydrate.
What exactly is "Finish with 4 x 20 strides (10 walking recoveries.)"?
I know this:
"Strides = A drill of sorts used to improve running form. Simply run quickly, with good form, for about 30 seconds. Count your left foot strikes during the Stride. Your goal is 45+, yielding a cadence of 90+ rpm. Walk or jog lightly for 45” between each Stride. Strides are about form, not fitness, so don’t worry about pace or heart rate. Take as much rest as you need between each Stride to continue to run with good form."
BUT, how does 4 x 20 strides (10 walking recoveries.) translate based on the above paragraph?
Does this mean I do four sets of 20 strides and one stride equals 30 seconds and I rest 10 seconds between each stride?
Thanks!
-Todd
Gosh, I hope not! Or I've been doing it all wrong. I take the number attached to strides to be the actual number of steps I take. E.g., today my run workout was 6-8 x 30 uphill strides. So I ran up hill counting each time i stepped on my left foot. When I got to thirty (actually, I went to 38), I went back down, slowly, and started over. A total of 8 times.
20 x 40 seconds x 4 = 3200 seconds = close to an hour!
Hmm... I just took it to mean 4 x 20" (seconds) with 10" recoveries between each