Goal for 3 month macrocycle: Improve hardcore general level of fitness

Measure of Intensity: Power of exercise from low to high energy

Periodization:
Mesocycle
#
Monda
y
Tuesday ednesday Thursday !riday "aturday "unday
#ate $ange:
Mesocycle %
&'
second
sprints
%' sec
rest
$epeat
(
$est #ay & mile )og
steady pace
* Minute
wal+ing
,rea+s
-ero,ic
swim
( sprint
laps
& rest
&'
second
sprints
%' sec
rest
$epeat
(
$est #ay .ard
run %
mile
*
sprints
intermit
tently
#ate $ange:
Mesocycle %
&'
second
sprints
$est #ay & mile )og
steady pace
-ero,ic
swim
( sprint
&'
second
sprints
$est #ay .ard
run %
mile
%' sec
rest
$epeat
* Minute
wal+ing
,rea+s
laps
& rest
%' sec
rest
$epeat
*
sprints
intermit
tently
Mesocycle %
&'
second
sprints
%' sec
rest
$epeat
(
$est #ay & mile )og
steady pace
* Minute
wal+ing
,rea+s
-ero,ic
swim
( sprint
laps
& rest
&'
second
sprints
%' sec
rest
$epeat
(
$est #ay .ard
run %
mile
*
sprints
intermit
tently
Mesocycle %
&'
second
sprints
%' sec
rest
$epeat
$est #ay & mile )og
steady pace
* Minute
wal+ing
,rea+s
-ero,ic
swim
( sprint
laps
& rest
&'
second
sprints
%' sec
rest
$epeat
(
$est #ay .ard
run %
mile
*
sprints
intermit
( tently
#ate $ange:
Mesocycle &
.ard
run
& miles
/o
rest
$est #ay %0( mile
steady
,i+ing
1phill
* lap hard
swim
% mile
steady
wal+
&'
sets of
lunges
%(
each
$est #ay 3 miles
wal+
around
trac+
Powerw
al+ing
Mesocycle &
.ard
run
& miles
/o
rest
$est #ay %0( mile
steady
,i+ing
1phill
* lap hard
swim
% mile
steady
wal+
&'
sets of
lunges
%(
each
$est #ay 3 miles
wal+
around
trac+
Powerw
al+ing
Mesocycle &
.ard
run
& miles
$est #ay %0( mile
steady
,i+ing
* lap hard
swim
% mile
&'
sets of
lunges
$est #ay 3 miles
wal+
around
trac+
/o
rest
1phill steady
wal+
%(
each
Powerw
al+ing
Mesocycle & .ard
run
& miles
/o
rest
$est #ay %0( mile
steady
,i+ing
1phill
* lap hard
swim
% mile
steady
wal+
&'
sets of
lunges
%(
each
$est #ay 3 miles
wal+
around
trac+
Powerw
al+ing
Mesocycle:
Part &
.ard
run
& miles
/o
rest
$est #ay %0( mile
steady
,i+ing
1phill
* lap hard
swim
% mile
steady
wal+
&'
sets of
lunges
%(
each
$est #ay 3 miles
wal+
around
trac+
Powerw
al+ing
Mesocycle &
.ard
run
& miles
/o
rest
$est #ay %0( mile
steady
,i+ing
1phill
* lap hard
swim
% mile
steady
wal+
&'
sets of
lunges
%(
each
$est #ay 3 miles
wal+
around
trac+
Powerw
al+ing
Mesocycle 3
& mile
steady
wal+
( sets
of
%(
second
sprints
$est #ay %' sets of
*' second
sprints
% mile
steady wal+
cool down
3 mile
,i+ing
% mile
hard2 next
steady2
etc0
& mile
power
wal+
3 mile
steady
swim
$est #ay & mile
hard
run
% mile
steady
wal+
3 sets
of 3'
lunges
& mile $est #ay %' sets of 3 mile & mile $est #ay & mile
Mesocycle 3 steady
wal+
( sets
of
%(
second
sprints
*' second
sprints
% mile
steady wal+
cool down
,i+ing
% mile
hard2 next
steady2
etc0
power
wal+
3 mile
steady
swim
hard
run
% mile
steady
wal+
3 sets
of 3'
lunges
Mesocycle 3
& mile
steady
wal+
( sets
of
%(
second
sprints
$est #ay %' sets of
*' second
sprints
% mile
steady wal+
cool down
3 mile
,i+ing
% mile
hard2 next
steady2
etc0
& mile
power
wal+
3 mile
steady
swim
$est #ay & mile
hard
run
% mile
steady
wal+
3 sets
of 3'
lunges