Is anyone familiar with the Lance Armstrong Performance Program? I was excited about following his 7 week program, but am a little confused about exactly what he means in the training assignments.

For example, the Intermediate week 1, Tuesday assignment says ‘1 hour in Zone 2 with 10 minutes Tempo on flat terrain”. Does that mean to do the Tempo, plus the 1 hour in zone 2, or as part of it?. Am I riding for 60 or 70 minutes total? I’m assuming this also excludes warm up and cool down. The wording sounds like you do 60 minutes total. BUT, he defines Tempo as being done in Zone 3, so the two are mutually exclusive. This confusion progressively increases, until the end of week 7, when one of the assignments calls for 90 minutes in zone 2, with 60 minutes Tempo. Do I ride for 90 or 150 minutes total?

Unfortunately, he does not elaborate on any of these points in the text.

Another small point of confusion is with the meanings of the terms ‘Range’ and ‘Zone’.
They seem to use these terms interchangeably. Sometimes he says work in Range 1, other times Zone 1. I’m not sure if he is referring to power range vs heart rate zone. He doesn’t use these terms consistently. I really wanted to follow his program to the letter. I wish he would be a little more precise in his language.

Has anyone had success with this program?

I am an intermediate rider. I will be doing a 3 mile TT tomorrow to determine my threshold power and maximum heart rate per the instructions in the book.

Thanks