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Road Kings 2022/2023 Training

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October 2022
Month
Today
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Rest
Warm Up 1x10 warmup squat set (bar only) RPE: 3 Set 2x25 squat RPE: 6 1x25 dead lift RPE: 6 1x15 pushup 1x15 situp 1x10 superman 1x30 sec plank Feel free to add any core or upper body exercises
Warm Up 15 mins comfortable run Set 1 hr zone 2 cycling ( 65% ftp )
Warm Up/Set 1 hr Zone 2 ( 65% ftp )
Rest
Warm Up 1x10 warmup squat set (bar only) RPE: 3 Set 2x18-20 squat RPE: 6 2x17-19 dead lift RPE: 6 1x15 pushup 1x15 situp 1x10 superman 1x45 sec plank Feel free to add any core or upper body exercises
Warm Up/Set 25 mins comfortable run
Rest
Warm Up 1x10 squat set (bar only) RPE: 3 Set 3x16-18 squat RPE: 7 2x15-17 dead lift RPE: 6 1x20 pushup 1x20 situp 1x15 superman 1x45 sec plank Feel free to add any core or upper body exercises
35 mins comfortable run 1.5 hrs zone 2 cycling
Warm up 25 min @ 40-60% ftp Zone 1-3
Rest
Warm Up 1x10 squat set (bar only) RPE: 3 Set 3x14-16 squat RPE: 7 2x13-15 dead lift RPE: 7 x20 pushup 1x20 situp 1x15 superman 1x60 sec plank Feel free to add any core or upper body exercises
Sunday 45 mins run 1.5 hrs zone 2 cycling


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Notes
Date
Type
RPE
Completed
1
Rest
10/3/2022
Workout
RPE 0
2
Warm Up
1x10 warmup squat set (bar only) RPE: 3
Set
2x25 squat RPE: 6
1x25 dead lift RPE: 6
1x15 pushup
1x15 situp
1x10 superman
1x30 sec plank
Feel free to add any core or upper body exercises
10/4/2022
Workout
RPE 3
RPE 6
3
Warm Up
15 mins comfortable run
Set
1 hr zone 2 cycling ( 65% ftp )
10/5/2022
Workout
RPE 6
RPE 3
4
Warm Up/Set
1 hr Zone 2 ( 65% ftp )
10/6/2022
Workout
RPE 6
5
Rest
10/7/2022
Workout
RPE 0
6
Warm Up
1x10 warmup squat set (bar only) RPE: 3
Set
2x18-20 squat RPE: 6
2x17-19 dead lift RPE: 6
1x15 pushup
1x15 situp
1x10 superman
1x45 sec plank
Feel free to add any core or upper body exercises
10/8/2022
Workout
RPE 3
RPE 6
7
Warm Up/Set
25 mins comfortable run
10/9/2022
Workout
RPE 3
8
Rest
10/10/2022
Workout
RPE 0
9
Warm Up 1x10 squat set (bar only) RPE: 3 Set 3x16-18 squat RPE: 7 2x15-17 dead lift RPE: 6 1x20 pushup 1x20 situp 1x15 superman 1x45 sec plank Feel free to add any core or upper body exercises
10/11/2022
Workout
RPE 3
RPE 6
RPE 7
10
35 mins comfortable run 1.5 hrs zone 2 cycling
10/12/2022
Workout
RPE 5
11
Warm up 25 min @ 40-60% ftp Zone 1-3
Set Repeat 2 times Steady State 10 min @ 90-100% ftp Zone 4-5 80-95 rpm Recovery 6 min @ 40-50% ftp Zone 1
Cool Down 30 min @ 40-60 % ftp Zone 1-2
10/13/2022
Workout
RPE 8
12
Rest
10/14/2022
Workout
RPE 0
13
Warm Up 1x10 squat set (bar only) RPE: 3 Set 3x14-16 squat RPE: 7 2x13-15 dead lift RPE: 7 x20 pushup 1x20 situp 1x15 superman 1x60 sec plank Feel free to add any core or upper body exercises
10/15/2022
Workout
RPE 3
RPE 7
14
Sunday 45 mins run 1.5 hrs zone 2 cycling
10/16/2022
Workout
RPE 3
RPE 6
There are no rows in this table

Types
0

RPE
1

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