\section{Training Zones}
Using these Training Zones will help you train at the right intensity for each session. This helps develop specific aspects of your fitness, as well as making sure you don't overdo it.

You can either estimate your intensity using the Training Zone descriptions, or use a heart-rate monitor for a more precise measure. If you use a heart-rate monitor, use the percentages provided and subtract them from your maximum heart rate to calculate your zones. Tools like cycle power meters and GPS watches will also help track your training progress, but they're not essential for these plans.

These training zones are only a guide, so don't worry about being overly precise with heart rates because they'll fluctuate anyway. It's good to be mindful of your intensity but it's even more important that you get out there and enjoy your training.

\subsection{Zone 1 (Z1) Recovery}
60 to 65\% of your maximum. Easy pace, feels nice and light.

\subsection{Zone 2 (Z2) Steady}
65 to 75\% of your maximum. Fairly easy pace. Easy enough so that you could breathe just through your nose if you wanted to.

\subsection{Zone 3 (Z3) Tempo}
75 to 80\% of your maximum. A fairly hard but sustainable pace.

\subsection{Zone 4 (Z4) Race tempo}
80 to 90\% of your maximum. A hard pace that requires real focus to sustain.

\subsection{Key}
WU Warm up. WD Warm down. MAIN Main set. FC Front crawl. KICK Kick with a float held out in front of you. PULL Front crawl with a pull buoy between the thighs. RI Rest interval. BACK Backstroke. BREAST Breaststroke. 1-ARM Front crawl using one arm only. NEG Negative split (second half faster than first). DRAG Drag your fingers along the surface during the FC arm recovery. FISTS Swim FC with clenched fists. DOG Doggy paddle. SCULL Kick with arms held out in front, sculling under the hands side to side. BAND Front crawl with a rubber band or inner-tube tied around ankles. ANKLES Front crawl with pull float between ankles.

\section{Four-Week Bike Training Plan}

\subsection{Week 01}
\begin{itemize}
\item Mon: Rest day
\item Tue: AM Swim 2,500m technique session. PM Bike 50mins with efforts in Z2.
\item Wed: Run 45mins with intervals, mostly in Z2.
\item Thu: AM Swim 2,500m strength session. PM Bike 50mins with mixed cadence work.
\item Fri: Run 60mins (WU 25mins in Z2, MAIN 15mins in Z3, WD 20mins in Z2).
\item Sat: Bike 2 hour endurance ride in Z2.
\item Sun: Bike 2 hour endurance ride in Z2.
\end{itemize}

\subsection{Week 02}
\begin{itemize}
\item Mon: Rest day
\item Tue: AM Swim 2,500m endurance session. PM Bike 50mins with Z2 efforts.
\item Wed: Run 40mins with intervals in Z2.
\item Thu: AM Swim 2,600m strength session. PM Bike 55mins alternating cadence and effort.
\item Fri: Run 60mins (WU 25mins in Z2, MAIN 15mins in Z3, WD 20mins in Z2).
\item Sat: Bike 2 hour 30mins endurance ride in Z2.
\item Sun: Bike 2 hour 30mins endurance ride in Z2.
\end{itemize}

\subsection{Week 03}
\begin{itemize}
\item Mon: Rest day
\item Tue: AM Swim 2,900m technique session. PM Bike 50mins with Z2 efforts.
\item Wed: Run 40mins with intervals and short recovery jogs.
\item Thu: AM Swim 2,500m strength session. PM Bike 50mins alternating cadence work.
\item Fri: Run 60mins (WU 35mins in Z2, MAIN 15mins in Z3, WD 10mins in Z2).
\item Sat: Bike 3 hour endurance ride in Z2.
\item Sun: Bike 2 hour endurance ride in Z2.
\end{itemize}

\subsection{Week 04}
\begin{itemize}
\item Mon: Rest day
\item Tue: AM Swim 2,000m technique session. PM Bike 45mins with short efforts.
\item Wed: Run 30mins easy with light intervals.
\item Thu: AM Swim 2,300m strength session. PM Bike 45mins cadence work.
\item Fri: Run 40mins (WU 15mins in Z2, MAIN 15mins in Z3, WD 10mins in Z2).
\item Sat: Bike 2 hour endurance ride in Z2.
\end{itemize}