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Paul Gardner

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4 Weeks

Plan Description

This is NOT a training plan, but a combination of specialist body weight, body balance, and plyometric (explosive force) exercises and routines as used by the LovetriSwimwerkx race team and British Triathlon Federation elite and AG athletes.


If you have premium account, you can copy, paste and move these sessions around. Or trial premium for free via Training Peaks. If you have basic then the best way to view these is by opening them, and downloading the PDF, by clicking on the paperclip

Most have short video links to correct technique demonstrations featuring high level coaches and athletes.

All have detailed descriptions and or diagrams. There may also be specific gym or equipment based sessions or sessions that are supposed to be combined with outdoor bike or indoor bike trainer.

Download this programme and aim for 3 strength and conditioning sessions per week, move your favourite sessions to wherever you want them on your own plan.

Equipment needed, gym kit and trainers, dyno bands (stretchy elastic), dumbbells | kettlebell, weights bar occasionally, turbo trainer or indoor trainer, or bike for some of the sessions. You'll need to be sound and uninjured to complete any Plyometric sessions, if you are not, do another non percussive impact or low impact routine.

Best used in conjunction with another plan that doesn't have S&C or to update and supplement a racestronger plan - navigate to all plans - bike

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
01:20:00 01:10:00
Custom x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:20:00 01:10:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.|

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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