L’Etape Training Plan Week 5

This is the firth week of training that I’ll be doing for L’Etape. Check out the training overview to see how I’ve planned it all out. You can see the week 4 details here.

Notes about this week’s training:

  • Usually this would be a week where I took it easier, but with snowboarding last week there was no need as that acted as kind of a rest week
  • Added in some walking on days where I wasn’t working out
  • Tennis came back this week, plus an extra tennis session

Day 1 – 72 min Suffer Fest workout

Day 2 – Rest

Day 3 – Tennis & Gym Session

Day 4 – 30 min walk

Day 5 – 90 min suffer fest workout

Day 6 – Rest

Day 7 – Tennis

Suffer Fest Workout #1

  • 72 min workout from Suffer Fest
  • “Hell Hath no Fury”
  • Varying zones and power outputs

Suffer Fest Workout #2

  • 90 min workout from Suffer Fest
  • “To get to the Other Side”
  • Varying zones and power outputs, but generally quite low zone 1-2 work

1 x Strength & Conditioning (S&C) Workout

Note: To see the plan of workouts I complete each week, look at the training overview page.

Exercise Set 1 Set 2 Set 3 Set 4
Squats 12 x 60kg 12 x 80kg 12 x 80kg 12 x 80kg
  • Mountain Climber
  • Plank
  • Plank Arc Walks
 30 secs per move no rest 30 secs per move no rest 30 secs per move no rest
  • Box Jumps/Long Jump
  • Walking Lunge
 8 Box Jump

10 x 24kg kettle bells

 8 Box Jump

10 x 24kg kettle bells

 8 Long Jump

8 x 24kg kettle bell S Leg
Gym Ball Hamstring Leg Curl 8 both legs 8 both legs 8 both legs
Glute Bridge 8 secs 8 secs  8 secs
  • TRX Plank Side Move
  • TRX Mountain Climber
 20

30

 20

30
Dolphin Kicks 12 8

I removed the weighted leg curl this week and opted for using just the gym ball instead.

I also removed some of the last bits on the ball as I was feeling tired. I will add them back in next week.

  • 3 x cycle to the gym and back (27km total)

What’s Next?

Continue to see week 4 training details, have a look at the training plan overview or start from the beginning and check out the Ultimate Guide to Training for L’Etape.