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Road Kings 2022/2023 Training

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October 2022

Month
Today
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
25
26
27
28
29
30
01
02
03
04
05
06
07
08
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
09
10
11
12
13
14
15
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
16
17
18
19
20
21
22
Sunday 45 mins run 1.5 hrs zone 2 cycling
23
24
25
26
27
28
29
30
31
01
02
03
04
05
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Content
1
Tag line
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
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Types
0
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RPE
0
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