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Rugby Pod x Wattbike Bootcamp: Andy Goode

May 25, 2023 4 min read

Andy Goode is a 43-year-old sports pundit who – like many of us – has lost the edge he had in his heyday. What’s different about Andy is that his edge was a little keener than most. Can he get it back again? Let’s find out.

The retired rugby union professional had an impressive 18-year career, playing over 400 games where he amassed over 4,000 points – he’s the second highest Premiership Rugby scorer of all time. Standing at 1.8m, or 5’11, Andy’s match weight was around 97kg, but since hanging up his boots he’s found himself with a bit of timber to shift. Keen to lose weight but not at the cost of enjoying a beer, Andy will be working to lose 10kg and earn a post-workout recovery pint. Andy’s bespoke 6-week training programme has been pulled together by All Blacks Strength and Conditioning Coach Nic Gill – a legend in the game – and is designed to build Andy back from ground zero.

Andy’s general programme will be applicable for all those Wattbikers out there who are starting from a low base of fitness – this is a super useful programme for beginners and those who are returning to exercise after time off. Carefully designed to slowly and meaningfully build fitness from the ground up, the first week is all about getting you used to the bike and building from there.

6 WEEK TRAINING PLAN

Week 1:

Easy is “can hold conversation”. Moderate is “uncomfortable to hold conversation”, Hard is “give it nudge, cant talk!”

Monday: Easy 30mins continuous – just ride
Tuesday: Easy 15mins with 5mins of moderate effort. 10mins easy.
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Thursday: Easy 30mins continuous – just ride
Friday: Easy 15mins, 5mins of moderate effort, 5mins easy, 5mins hard, 5mins easy.
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Sunday: Rest


Week 2: Test and build base


Monday: 10min warm up then perform 20min FTP test on wattbike to set zones
Tuesday: 35mins @ 60% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Thursday: 10mins @ 50% FTP, 5mins @ 60% FTP, 5mins @ 70% FTP, 5mins @80% FTP, 10mins @55% FTP
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday:Rest


Week 3: Build Volume and Intensity


Monday: 10mins @55% FTP. 5x 3mins @ 75%FTP with 2mins @ 55% FTP between.
Tuesday: 40mins @ 60% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 60% FTP, 6mins @ 70% FTP, 6mins @80% FTP, 10mins @55% FTP
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat, Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 3 rounds
Sunday: Rest

Week 4: Build Volume and Intensity

Monday: 10mins @55% FTP. 5x 3mins @ 82%FTP with 2mins @ 55% FTP between.Tuesday 45mins @ 65% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 6mins @85% FTP, 10mins @55% FTP
Friday: 40mins @65% FTP
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday:Rest

Week 5: Build Volume and Intensity


Monday 10mins @60% FTP. 5x 5mins @ 82%FTP with 3mins @ 55% FTP between.
Tuesday 45mins @ 65% FTP
Wednesday Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Thursday 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 6mins @85% FTP, 10mins @55% FTP
Friday 45mins: 10mins @60% FTP, 3x 15s wind ups with 45s easy, 10x 20s HARD: 20s easy, 5x 60s hard : 60s easy. 10mins @70% FTP. 5mins easy
Saturday Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 4 rounds
Sunday: Rest


Week 6: Build Volume and Intensity


Monday: 10mins @60% FTP. 5x 5mins @ 88%FTP with 3mins @ 55% FTP between.
Tuesday: 45mins @ 65% FTP
Wednesday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Thursday: 10mins @ 50% FTP, 6mins @ 65% FTP, 6mins @ 75% FTP, 6mins @85% FTP, 10mins @55% FTP
Friday: 45mins: 10mins @60% FTP, 3x 15s wind ups with 45s easy, 10x 20s HARD: 20s easy, 5x 60s hard : 60s easy. 10mins @70% FTP. 5mins easy
Saturday: Press Ups, Squat (BW), Sit ups in circuit fashion. 2 short of failure for each. 30s between each exercise. 5 rounds
Sunday:Rest

Head to the Wattbike Hub > Workout Category > Andy Goode Training Plan


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