Thanks for taking the time to reply.......i haven't yet started to Zone, i'm hoping xmas will bring me some books to read.
Choosing the correct activity multiply is causing me some concern, although i guess its just a case of adjusting to see what works. Currently i train as follows:
F: Strength (sqt 4x4, push 4x4, pull 4x4, DL 5x1)
However i also wish to start cycling to work (7 miles each way) for health, financial and enviromental reasons. I would plan to cycle on WO days thus keeping thursday and sunday as complete rest.