Olympia Training Systems
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Athlete
Protein
Carb
Fat
Weight
Body Fat
BMR:
Base Diet:
Lean Mass
Fat Mass
23
Grams
START DATE
END PHASE
vVO2 Mile
OTS Phase 1 (4-weeks) Systematic & Flexible
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK
FFA-Steady State
FFA-Fartlek
AP1-Steady State
AP1-Fartlek
AP1-3 x Challenge
NMF 50-150 +anc
NMF 50-100 Hill
Ancillary +Lift
AP2-Interval +600m
AP2-Interval -600m
AP2-Roll on Interval
AP1-Steady State
AP1-Fartlek
Tempo 20'
Tempo 40'
FFA-Steady State LSD
Total Miles
Miles:
Miles
Miles
Miles
Miles
Miles
Miles
FFA
65%
70%
AP 1
70%
75%
NMF
105%
110%
115%
120%
AP2
80%
85%
AP1
70%
75%
Tempo
88%
Tempo
65%
70%
Total Time
Pace:
Pace
Pace
Pace
Pace
Pace
Pace
Duration:
Duration
Duration
Duration
Duration
Duration
Duration
1:00:00
1:00:00
1:00:00
1:00:00
1:00:00
1:00:00
1:00:00
Support
Cal:
Cal:
Cal:
Cal:
Cal:
Cal:
Cal:
Protein:
Protein:
Protein:
Protein:
Protein:
Protein:
Protein:
Carb's:
Carb's:
Carb's:
Carb's:
Carb's:
Carb's:
Carb's:
Fat:
Fat:
Fat:
Fat:
Fat:
Fat:
Fat:
Total Calories:
Total Calories:
Total Calories:
Total Calories:
Total Calories:
Total Calories:
Total Calories:
Race Planner based on
% of vVO2
1-mile
2-miles
5K
10k
90%
92%
95%
100%
102%
105%
88%
90%
92%
95%
85%
88%
90%
92%
95%
80%
85%
88%
90%
92%
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