- WU: Warm Up
- WD: Warm Down
- 70%: Exercise Intensity
- Tempo: 90% Intensity
| 1st Mesocycle | 2nd Mesocycle | 3rd Mesocycle | Final Mesocycle |
|---|---|---|---|
| Week 1 200WU 2 x 700m 100WD 2 x 300m (70%) 100WD 2 x 100m (Tempo) 200WD Td = 2800m Week 2 200WU 2 x 800m 100WD 3 x 200m (70%) 100WD 2 x 100m (Tempo) 200WD Td = 3000m Week 3 200WU 2 x 900m 100WD 3 x 300m (70%) 200WD Td = 3200m Week 4 200WU 2 x 1000m 100WD 2 x 300m (70%) 100WD 2 x 100m (Tempo) 200WD Td = 3400m Week 5 200WU 2 x 1100m 100WD 4 x 200 1 x 100 200WD Td = 3600m | Week 6 200WU 3800m (Time Trial) 100WD Td = 4100m Week 7 200WU 500 x 3 (70%) 200 x 1 (Tempo) 300 x 2 (70%) 200WD Td = 2700m Week 8 200WU 500 x 3 (70%) 200 x 1 (Tempo) 300 x 3 (70%, 70%, Tempo) 200WD Td = 3000m Week 9 200WU 500 x 3 (70%) 200 x 1 (Tempo) 300 x 4 (70%, 80%,70%, 80% ) 200WD Td = 3300m Week 10 200WU 500 x 3 200 x 2 (Tempo) 100WD 300 x 4 (70%, 80%,70%, 80%) 200WD Td = 3600m | Week 11 3.8k Time Trial Week 12 200WU 300 x 3 (w Sighting) Pyramid (100/200/300/400/300/200/100 Tempo) 200 x 1 (tempo) 200WD Td = 3100 Week 13 200WU 300 x 3 (w Sighting) Pyramid (100/200/.../500/.../200/100 Tempo) 200WD Td = 3800 Week 14 200WU 300 x 4 (w Sighting) Pyramid (100/200/.../500/.../200/100 Tempo) 200WD Td = 4100 Week 15 200WU Pyramid (100/200/.../600/...200/100 Tempo) 200WD Td = 4000 Week 16 3.8k Time Trial | Week 1 200 WU 4x 500 (75%) 100 WD 4x 300 (90%) 200WD TD: 3.9km Week 2 200WU 3x 700(75%) 100WD 3x500(85%) 200WD TD:4.1km Week 3 200WU 2x 1200(75%) 100WD 2x800(85%) 200WD TD:4.5km Week 4 200WU 1x4000(85%) 200WD TD:4.4km Week 5 200WU 2x1500(75%) 100WD 2x500(85%) 200WD TD:4.5km Week 6 200 WU 2x1200km(75%) 100WD 2x500(90%) 200WD TD:3.9km |