Any Training Bible devotees out there who could answer some questions? For IM training. How would you see the progression of duration of the Cruise Intervals from 16 weeks away from the race. In other words, lets say you started 5X6min at Zone 4/5a, with a 3min rest, what would be your plan for increasing them, and what duration would you like to see them at by the time you are two weeks away from the IM? 54 years old, Train 13-15/hrs week.
I am using TB extensively training for 1/2 IM. I dont’ do any Zone 5 work at all and precious little zone 4. What little Z4 I do is only on the run and only caused by the heat. Is this for the run or bike? I don’t see how Z4 & 5 are going to help you in an IM.
On the run, the closest I would come is start at your 5x6’ and go to 4x8’, then 3x12’, 2x16’, 1x30’, 1x40’. I would keep these to just a little faster than race pace.