Add Optional Workouts to Your Plan April 29, 2019 03:54 Updated Not a Member yet? $25/month Get Purple Patch Education Membership, A complete performance education program for coaches and athletes. SUBSCRIBE You need to sign in to view this page. Your personal library includes a selection of workouts that we label OPTIONAL. The majority of these workouts in your library are designed for athletes who are hitting the key and supporting sessions of the week, but require additional global training load or specific sessions to be included into your week of training. The library is broken down into swimming, cycling and running. You can view all the sports or filter by simply ensuring only ’swim’, 'ride’ or ‘run’ is chosen in the sport field of the library. You will also have options for assessments — specific riding and running sessions that are used to establish training zones. Let’s go through and identify the various use-cases and personality of the sessions within each sport. Swimming: Your optional swims include a range of obvious choices that would fit your needs. These include: Form and Speed: This is a technical swim with short intervals of high speed (with high rest) to engage neurologically, but not to create fatigue from the session. Recovery with Technique Focus: Purely technical and form-focused.: Low stress and technical focus swims to facilitate additional technical focus but without fatigue Prep for Upcoming Days: A session that help you prepare for upcoming key work — you can expect a little sharpening and speed work, but nothing that leaves a mark. Open Water Race Specific Session: Heading to open water — you have options for inspiration on how to frame a valuable open water race-specific session. Long Endurance Technical Development: Purely technical and form-focused -- but with extended duration to provide the added benefit of cardiovascular and muscular conditioning. A good session to add total training load, but with built in controlled on intensity. We won’t want to add high intensity into a week of training, there is already enough in your key and supporting sessions, but you may sometimes be in search of some additional conditioning and resilience work. Technical Development (alignment and kick): If you want to focus on your form and have time to add swimming sessions, this is a good reminder and refresh to develop technical side of swimming. No fatigue will be the goal here. Riding: Similar to your swimming, the riding options are varied and designed to be specific to your needs. Recovery Flush: Low stress and built to facilitate easy flushing and low stress Prep: Similar to above — sessions with a little spice and ramping effort to prepare the system to be great in the coming day or so. Spin Bike Travel Session: We included a session for those on the road who only have access to a spin bike — hopefully providing insight and inspiration for other spin bike sessions for you also. Endurance Ride with SE PLAY: No need for massive intervals — we also include work for conditioning and muscular resilience with some lower RPM work Free-Ride endurance: This is a loosely structured endurance workout that is best performed on a road or mountain bike, but OK on a TT bike also. If you require additional conditioning, or a lower stress fun ride, this is a good option. Running: It comes with no surprise that your optional running sessions follow a similar theme: Recovery and Technical: A chance to focus on technique development and always at very low stress Hill-Based Walk: A great primer for good form and strengthening — athletes of all levels benefit from hill-based walking. Resilience - Endurance Run: Both cardiovascular and muscular resilience can be developed by adding these types of sessions. Post-Travel Run: We are keen to follow travel with specific types of exercise, and the easiest option is often running. We have included optional training to help facilitate recovery, boost energy and not risk immune system suppression. Technical Play Recovery: This is a great add on to develop additional muscular resilience, but do so without missing a chance to work on form. . In this run you are guided to focus on the aspects of running that promote good form. Speed-Play Easy Endurance: Low stress and focused on general endurance, but with the integration of very short and high speed mini intervals that spark dialogue between brain and muscle Threshold Assessments (FTP Assessments): Running Threshold Assessment: You will see a running session that we use t Your personal library includes a selection of workouts that we label OPTIONAL. The majority of these workouts in your library are designed for athletes who are hitting the key and supporting sessions of the week, but require additional global training load or specific sessions to be included into your week of training. FTP Assessments: You will see indoor and outdoor options for executing an FTP (*functional threshold) Assessment — workouts we utilize to establish specific training zones. We may well be expanding the library as you progress — but these current optional workouts offer you toolkit to boost or ramp up load in your weekly training. If you find that you require deeper customization or coach guidance in training plan adjustments, you can always purchase an a la carte coaching consultation. Related articles Understanding the Baseline Plan Apply a Race Build on Your Calendar What should I do if I miss a workout or several days of training? How to Move Workouts in Your Calendar Can I import historical training data?