Racer X Virtual Trainer

Is this an ok pre-season type of workout?
(We've got some random races even in the pre-season, and we race on saturday not as most ppl on sundays) And I need some advice on the intervalls as well
Upuntill now I've been following the 19week thing with slight modifications.
So I'm not really "fit" but I'm not "unfit" either.

Monday: Rest(if raced saturday) or Recovery bicycle 25-30min zon1
+ maybe ride.

Tuesday: Circut style gym workout for endurance
+ ride

Wednesday: Row intervalls (how many how long?)


Thursday: Strength workout 5x5 Squat, Bench, Straigth leg deadlift(kind of like "good mornings" and 1x5 Deadlift
+ Ride

Friday: Row/bicycle
45min/1hour zon2

Saturday: Ride.
Row intervalls (How many how long?)

Sunday: Ride
Recovery row 20min zon1

Then 2 weeks before a race

Monday: Recovery bicycle 25-30min zon1
+ maybe ride.

Tuesday: Row intervalls (how many how long?)
+Ride

Wednesday: Bicycle
1hour zon2


Thursday: Bicycle intervalls (how many how long?)
+ Ride

Friday: Row recovery 25min zon1

Saturday: Race and get on that friggin box!

Sunday: Recovery bicycle 20min zon2 or just sit around and feel bad for myself if I got hurt


Or is this just plain stupid?

91hm,
Thank you for posting here at RacerX VT! This format looks realistic; however, I would suggest that you add one day of complete rest per day (whether you are racing or just coming off of a race weekend). Your body needs the opportunity to recovery (mentally and physically) from the stress of training. Use the time that you would normally workout to sleep a couple of extra hours and/or eat a high quality meal. Regarding your outline, your duration and intensity levels would obviously be adjusted based on your fitness levels and where you are at in your race season.

Please let me know if you have any questions or need anything clarified.
-Robb Beams/MotoE