Updated 4/2/14

Mon Tues Wed Thurs Fri Sat Sun

U15 Squad 4-6pm (for those in Nationals Squad).  

Otherwise: 1.5hr Road Ride including warm up, then 5 x 2min vo2 intervals (high intentisy, small gear), sprinting the last 5 seconds.  2 minutes between efforts.  Then warm down.

Recovery Ride - 1 hour cruisy

7-8am track session (for those in the Southland Nationals Squad)  

Otherwise:  45 minute road ride with 5 x power pole sprints

Rest Day

Junior Track Racing - 6-8pm.

Saturday Road Race - check weekly schedule to find out where race is this week

Cruisy Recovery Road ride.

This programme is designed as a build up to NZ Track Champs in March

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