Week 15
Congratulations! We made it through a massive training block! Consistent summer training is crucial to success in the winter but we also need to plan strategic recovery in order to absorb training. This week we focus on recovery before we ramp up the intensity during the rest of August.
Recovery can be implemented across all aspects of training: volume, intensity, and strength. This week we reduce total hours, reduce interval on-time, and also 'd-load' our strength routine. We recommend reducing weight in the gym as well as cutting out one set from each super-set in the power-strength routine. We spend the first two days of the week really focusing on recovery and body maintenance (see Knee Stability and Tools for the Recovery Trade).
We still incorporate some quality training with contrast speeds to help build power and one L3 interval session.