Mon26 Oct
Your week arrives.
CAL
The week of 26 October is now planned in detail.
Big plans?
We’re in.
Your season, planned on iPhone: running, cycling, swimming, triathlon and strength.
Coming to the App Store
Today’s session
Easy run
50 min · about 8 km
6:15–6:45 /kmHeart under 145
Startabout three minutes
Your season starts here.
About three minutes, and every answer goes on your season card.
Leo’s week26 Oct – 1 Nov · a triathlete
Plans you won’t cancel.
Every change to your plan says why, and most can be undone with one tap.
Tue27 Oct
Ride, then run.
Tuesday · Brick · 1 h 20
Run off the bike
BIKERide1 hRUNRun20 min
A short easy run straight after the ride, to practise the change from riding to running.
Wed28 Oct
Busy? Move it.
Strength · 30 min
Move a session
Friday 30 October is the cleanest move.
Moved to Friday.Undo
Thu29 Oct
The key session.
Today’s session
Norwegian-style threshold intervals
50 min · about 9 km
4 × 5 min4:36–4:44 /km1 min easy between
Fri30 Oct
Away next week? Flag it.
Week 5 flagged: travel.
Travel: running and a gym. Sessions swap for ones with the same purpose.
Sat31 Oct
Tired? It gets easier.
Long ride · 2 h 30
I’d make it 1 h 30, easy.
Shortened from 2 h 30: you said Tired.Undo
Thu29 Oct · up close
His key session, up close.
The effort
Warm up15 min4 × 5 minthresholdCool down12 min
The targets
4:36–4:44/kmPace
1minEasy between
The steps
- Warm up15 mineasy
- 4 × 5 min4:36–4:44 /km1 min easy between
- Cool down12 mineasy
Why
This raises the pace you can hold for a long time, which is what most races are decided by.
Coaches’ practice
Sun1 Nov · the season
One week. One season. One day it’s all for.
Yoursthe engine and your data
Open about why. Careful with yours.
The engine
Every rule behind your plan says what it rests on:
research (and how strong it is)coaches’ practiceor RYHUS’s own judgement.
Every change to your plan says why, and most can be undone with one tap.
Your data
- SoldNever.
- Sent to an AINothing.
- Delete your accountAny time.
