I hope you have started gradually getting back to training regime after the holidays. The intensities for month of January are going to be at higher pace. The current training phase will have more emphasis on higher rates and conditioning. Therefore make sure you spend some time in the gym for cardio as well as working on strength.
The training plan for the current week is below. I will place the print out for the next couple month during the week.
Day 1) Erging:
2 x 20min, rest 18, rest 3 min.
1st set = 20min Steady State R18 at 2k+ 22 seconds / 2nd set= 2 x (8 x 30seconds ON R32 @ 2k - 4 seconds / 30 seconds OFF), 4 minutes rest between sets.
Day 2) Warm up for 20min
18min SS R18 @ 2k+ 22seconds, 3 min rest
3 x 5 min (5 min = 15 seconds ON Open rate, full pressure / 15 seconds OFF) 5 min rest. stretching between sets.
