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Breakaway Training  CLUB

A   T r a i n i n g   &   W e l l n e s s   c o m m u n i t y   f o r   W o m e n   4 0 +

Where to start:

  • This third week is a deload week. A time to allow the body to rest and recover, and to absorb the training from the previous two weeks. 

  • There is no getting behind or failing. The training club provides a menu of workouts to pick from when you have time, energy and desire.  

  • What did you learn from last week? How would you like this week to be different? What planning and prepping will help?

  • Workouts don't happen by chance. 

  • Join our FB Training Club Group...>> 

  • Download / print a blank Weekly Training Planner Template


  • Use this template to build out your training plan for the week.  

  • Decide what days you will workout, and then decide:

  • What type of cardio workouts you will do (run, ride, swim, or walk)

  • How many days of cardio you will do, and

  • How many body workouts (HIIT, Functional Strength, Lifting Heavy and mobility) you will do. 

  • Use the workouts below to build your training plan for the week. Here are some guidelines:



  • For the deload week we don't want back-to-back HARD days.

  • Add an extra rest day this week. And no double workout days. This is a week to cut down on HIIT, SIT, and lifting heavy. And to add in more stretching, foam rolling and function strength work. It's a good week to work on technique / drills. Or have more social workouts. If you do SIT, make sure it is a stand alone workout, not tacked on to a strength workout. 

  • Find a time to sit down to plan your week. It helps if you do this the same day / time each week to build a habit. Your workouts don't have to look the same every week (for example: strength always on a Monday). Arrange your workouts around your work-life schedule. 

  • If you need accountability: you can always use the FB group to share upcoming workouts and get inspiration, but also use the the Weekly Training Planner to set the time of your workout and what prep you'll need to do. Set yourself up for success.  

  • Cardio: Start with workout #1 (Run #1, Swim #1 or Bike #1).  If you do a second cardio within the same week then do workout #2. etc. This will endure you get the right mix of cardio workouts in a given 3-week cycle. 

  • Warm-Ups & Cool Downs: Don't skimp on preparing your body for the workout. If you have a favorite warm-up that works for your body, go for it. If you need some inspiration / ideas, here is a Warm-Up...>>> we like for just about any workout we are about to do, and here is the Cool Down ...>>>


  • Intensity is measured by perceived effort: EASY, MODerate, MOD-HARD, and HARD.

  • For run/walk and cycling workouts there are 3 levels. Level 1 workouts are shorter duration. Level 3 workouts longer duration. Decide what level you are currently at: Level 1 (L1), Level 2 (L2) or Level 3 (L3). 

  • RI = Rest Interval

  • SIT = Sprint Interval Training. These are bike or run finishers to do after a functional strength workout or lifting heavy workout if you have time, energy and desire. These are great to do if you have a busy week and have to drop one of your normal run or bike workouts. You can adapt these run / bike workout finishers to rowing, step machine, etc. 

  • HIIT = High Intensity Interval Training 

  • LSD = Long Steady Distance

Week 45 / 2022 WORKOUTS:

  CARDIO: Run (Click here for Walking Workouts ...>>>)


  WORKOUT        |       DURATION             |           INTENSITY        |         SPECIFICS

   Endurance Run                30-60 min. +                                  EASY-MOD                         Long Steady Distance ...>>>


   SIT Run                             15-20 min.                                       HARD                                Sprint Intervals ...>>>   


   Tempo Run                      35-60 min.                                        MOD                                Tempo Run ...>>> 






WORKOUT        |       DURATION                      |        INTENSITY        |         SPECIFICS

   Tempo Bike                      45-90 min.                                            MOD                          Tempo Intervals ....>>>


   Hi Cad Bike                      30-60 min                                             EASY                           High Cadence...>>>


   Endurance Bike                60-90 min. +                                   EASY-MOD                      Endurance ...>>>

   SIT Bike                           15-20 min.                                            HARD                           Sprint Intervals ...>>>

   Indoor Bike 1                      60 min.                                         MOD-HARD                     Indoor Cycling Workout Video ...>>>

   Indoor Bike 2                     60 min.                                          MOD-HARD                     Indoor Cycling Workout Video ...>>>


WORKOUT #       |       DURATION                |          INTENSITY        |         SPECIFICS

   Distance Swim                    30-60 min.                                  EASY-MOD                        Distance Swim ...>>>


   SIT Swim                             30-60 min.                                   MOD-HARD                       SIT Swim  ...>>>


   Technique Swim                  30-60 min.                                        EASY                             Technique Swim ...>>>      



WORKOUT                   |       DURATION                   |          INTENSITY        |         SPECIFICS

   Functional Strength 1                     60 min.                                               MOD                             Video ....>>>

    Mobility: Yoga                               30 min.                                                 EASY                             Video ....>>>

   Functional Strength 2                  45-60 min.                                             MOD                             Video...>>>


   Mobility: Foam Rolling                  20 min.                                                 EASY                              Video ....>>>


   SIT Bike                                        15-20 min.                                              HARD                             SIT: Bike ...>>>


   SIT Run                                         15-20 min.                                              HARD                              SIT: Run ...>>>



......................S A M P L E     W E E K.......................

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