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 |
| 30 secs per move no rest | 30 secs per move no rest | 30 secs per move no rest | |
| 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 | |
| 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.
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