Fitness Lab 9 Week Triathlon/Studio Training Program

Author

Whitney burdzilauskas

All plans by this Coach

Length

9 Weeks

Typical Week

3 Bike

Longest Workout

2:00 hrs

Plan Specs

cycling road cycling intermediate power based base period

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Summary

This is a 9 week triathlon training plan created by coach Whitney Burdzilauskas from The Fitness Lab. It is a linear progression that taxes all energy systems and is great for those athletes that ride inside during the winter months leading up to spring races or if you need a structured routine to get you back in the game!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:59

Whitney Burdzilauskas

The Fitness Lab

Whitney was a processional triathlete and category 2 road racer. She has completed 20 Ironmans, and qualified for Kona (age group) 3 times - 2013,14,15. She is the owner of The Fitness Lab in Indianapolis, IN and has been coaching since 2011. Her specialties include long course triathlon, criterium/road racing, marathons, strength training and power based training.

Back to Plan Details

Sample Day 1

1:30:00
Threshold Intervals (20 Minutes) 4 x 5 minutes (2.5)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.(30 min)
4 x 5 broken up as follows:

Set #1/#3
1 min @ 95%
1 min @ 105%
1 min @ 95%
1 min @ 105%
1 min @ 95%
2:30 min RI

Set #2/#4
5 min @ 95-100%

B. (30 min)
Under/Overs Aerobic

Repeat x 2
2 min @ 70%
2 min @ 80%
2 min @ 70%
2 min @ 80%
2 min @ 70%
2 min @ 80%
(3 min RI)

Sample Day 3

1:30:00
V02 (12 Minutes) 4 x 3 minutes (3) - race winning intervals

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A. Set #1 and #3 (RI 3 minutes)
4 x 3 minutes broken up as follows:
:10 acceleration
2:40 @ 110-115%
:10 out of saddle all out effort

B. Set #2 and #4 (RI 3 minutes
3 min at 110%

B. Strength
6 x 4 min @ 55-60 RPM @ 85% with 2 min RI

Sample Day 5

2:00:00
Tempo Intervals (30) 3 x 10 (3) - under/overs

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.
3 x 10 minutes broken up as follows:
2 min @ 80%
2 min @ 90%
2 min @ 80%
2 min @ 90%
2 min @ 80%
(3 min RI)

B.
6 x 5 min @ 55-60 RPM 85-90% with (3 min RI)

Sample Day 8

1:30:00
Anaerobic Intervals (12 Minutes) 4 x 6 :30/:30 (4)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
4 x 6 min of :30 all out/:30 EASY with 4 min RI

Aerobic Set:
1 x 15 min @ 75% (5 min RI)

Sample Day 10

1:30:00
Threshold Intervals (24 Minutes) 4 x 6 minutes (3)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.
Sets #1 and #3 (3 min RI)
4 x 6 (3 min RI) broken up as follows:
2 minutes at 95%
2 minutes at 105%
2 minutes at 95%

Sets #2 and #4 (3 min RI)
6 min @ 95-100%

Sample Day 12

2:00:00
Tempo Intervals (36) 3 x 12 (3) - under/overs and jumps

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set:
A.
3 x 12 minutes broken up as follows:
3 min @ 85%
2 min @ 90%
3 min @ 85%
2 min @ 90%
2 min @ 80% with 5 second jump every 30 seconds
(Rest Interval = 3 minutes)

B.
4 x 5 min @ 55-60 RPM 85-90% with 3 min RI

Cool Down:
1 x 10 minute cool down/easy spin 95=100RPM

Sample Day 15

1:30:00
V02 (15 Minutes) 5 x 3 minutes (3)

Warm Up: 30 minutes
1 x 10 minutes at 56%
1 x 10 minutes at 70%
3 x 1 minute high cadence 110 RPM/ 65% with :30 RI
1 x 3 minutes at 93% Opener
1 x 3 minutes at 56%

Main Set: 24 minutes

5 x 3 minutes at 110-115% with 3 min RI

Strength Set:
6 x 3 minutes at 55-60 RPM 85% with 2 min RI

Fitness Lab 9 Week Triathlon/Studio Training Program

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