The short-course plan begins after a solid winter of base training efforts (this follows Dermott’s six month magazine series), time trials and bricks.
Monday is a rest day but obviously adapt these to your own training schedule. And if you miss a session, then don’t panic.
For warm-ups and cool-downs, we suggest the following but adapt to your own preferences.
5-8mins gradually building from PE5-8 with a couple of 20-30secs intensive bursts included
3-5mins easy @ PE5 & stretching routine
RPE = Rate of Perceived Exertion
MS = Main Set. PB = Pull Buoy