betri.companion

March 2027

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Monday 1 March

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2
Steady aerobic riding.
```
- warmup 9min @ 45–60% FTP
- active 44min @ 60–75% FTP
- cooldown 6min @ 45–60% FTP
```
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Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

One hard element for the week — short, above threshold.

- warmup 12min @ 60–72% threshold speed
- 6× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 7min @ 60–72% threshold speed

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Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

1

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

2

3

Threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

Threshold intervals58min- warmup 12min @ 45–60% FTP+2

4

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

5

Threshold run58min- warmup 12min @ 60–72% threshold speed+2

6

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

7

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 55min

0/9 done · 0 / 687 load

8

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

9

10

Threshold intervals58min- warmup 12min @ 45–60% FTP+2

Threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

11

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

12

Threshold run58min- warmup 12min @ 60–72% threshold speed+2

13

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

14

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 55min

0/9 done · 0 / 687 load

15

Recovery spin1h 00min- active 60min @ 45–60% FTP

Recovery jog45min- active 45min @ 60–72% threshold speed

16

17

Easy swim + drills45min- active 45min @ 65–75% threshold speed

Recovery spin1h 00min- active 60min @ 45–60% FTP

18

Easy swim + drills45min- active 45min @ 65–75% threshold speed

19

Recovery jog45min- active 45min @ 60–72% threshold speed

20

Recovery spin1h 00min- active 60min @ 45–60% FTP

21

Recovery jog45min- active 45min @ 60–72% threshold speed

0min / 6h 45min

0/8 done · 0 / 257 load

22

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

23

24

Threshold intervals58min- warmup 12min @ 45–60% FTP+2

Threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

25

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

26

Threshold run58min- warmup 12min @ 60–72% threshold speed+2

27

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

28

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 55min

0/9 done · 0 / 687 load

29

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

30

31

Threshold intervals58min- warmup 12min @ 45–60% FTP+2

Threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

1

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

2

Threshold run58min- warmup 12min @ 60–72% threshold speed+2

3

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

4

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 55min

0/9 done · 0 / 687 load

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