Our program uses Simple Session Notations to describe what to do in your training sessions. It makes reading your workouts everyday quick and easy.
Discipline-specific drills and terms are found in individual session notes, resources, or by searching the Knowledge base using the red Support button.
Overview
Every session will be comprised of one or more 'efforts'. Each effort will have a specific intensity level and duration (or distance). Multiple efforts may be prescribed as a 'set' or 'round'. When there are multiple efforts (sets or rounds of efforts) in a session, it will specify the number of efforts and the rest period between them.
Single Effort
duration @ intensity
Multiple Efforts (a set)
number x duration @ intensity (rest)
Multiple Sets
number x duration @ intensity (rest)
number x duration @ intensity (rest)
number x duration @ intensity (rest)
For real session examples, see the sample swim, bike, and run sessions below.
Distances, Durations, Repeats, and Rest
~ = approximately
x = "times" and is preceded by number of efforts (intervals or repetitions)
@ = "at" and is followed by a pace or zone
(2 min) = parentheses signify that the number inside is the duration of rest between intervals or repeats
Run distance approximations: 400 = .25 mile; 800 = .5 mile; 1200 = .75 mile; 1600 = 1 mile
Paces and Zones
Your current paces and zones are located at the bottom of most training schedule views.
Sample Swim Session
Warmup
1 x 200 @ Z2 with fins Alternating 6/1/6 and Free by 25 (15 sec)
Main Set
4 x 200 @ Z4 (10 sec)
1 x 200 @ Z2
Cool Down
2-4 x 50 as 25 Drill/25 Free with your choice of drill
Translation – Warm up with 200 (yards or meters) at Zone 2 using fins and performing 6/1/6 drill for 25 and freestyle for 25 up until 200 total.
For your main set, do four 200s at Zone 4 with ten seconds' rest between each 200. Then, do one 200 at Zone 2 pace.
For the cool down, do 2 to 4 50's with 25 freestyle and the other 25 performing a drill of your choice.
Sample Bike Session
Warmup
10 min @ Z2 with 3 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4
Main Set
3 x 7 min @ Z4 (2 min)
Balance of time @ Z2
Translation - 10 minutes in Zone 2 which includes 3 rounds of 30 seconds of high-cadence spinups followed by 30 seconds normal cadence and also included 3 rounds of 1 minute at Zone 4 with 1 minute at Zone 2 after each.
For your main set, do three 7 min repeats at your Zone 4 with a two-minute rest at Zone 2 unless otherwise stated between each set. Cool down with the balance of the session up to the prescribed time performed in Zone 2.
Sample Run Session
Warmup
2-3 min jog followed by 2x10 yards or meters of each drill:
A Skips
Asymmetric Arm Swings
Butt Kicks
2 x 40-60 yard or meter Strides
Leg Swings
Main Set
3-5 x 1 min @ Z4 (1 min)
Balance of session @ Z2
Translation – Warm up with 2-3 minutes of running at your Easy pace. Perform the drills prescribed as shown in the videos viewed by clicking the hyperlinks. You may choose to perform the drills "off the clock" before your 10 min Zone 2 warmup or include them in your total 10 min Zone 2 warmup.
For your main set, do three 5 min repeats at your Zone 4 pace with a one-minute rest at zone 2 unless stated between each set. Cool down with the balance of the session up to the prescribed time performed in Zone 2.
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