FOLLOW YOUR TRAINING PEAKS PROGRAM

1. YOUR FIRST WEEK WOULD BE BETWEEN 30 - 40 MIN TRAINING SESSIONS OF RUNNING OF CYCLING.  *Swim to be added later
2. COMMENT AFTER EACH SESSION ON POST TRAINING COMMENTS  on how you felt during the session.
3. RECOVERY HEART RATE NEEDS TO BE MEASURED AFTER EACH SESSION. 
4. NO INTENSITY ABOVE FOLLOWING HEART RATE TO BE DONE  *heart rate belt must be worn
   

​                                                                                     (180-age-10) example age 30yr (180-30-10 = 140 bpm)

Your training plan will be adjusted each week, according to how you react to training. The training volume will go up slightly but intensity will stay the same, until you manage to train up to an hour without any symptoms and good recovery Heart Rate. 

INTERVAL TRAINING WILL ONLY COMMENCE 3-4 WEEKS AFTER POST COVID PROGRAM IS COMPLETED 

HOW TO MEASURE RECOVERY HEART RATE?

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Lap your watch after training and stand still for 5 min

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= Stop watch and sync to Training Peaks
OR
= Read HR after 5-min and comment on Post training comments your recovery HR. 

*Recovery HR more than 15% post training HR is a good measurement

I AM READY TO START!!!