Sweet Spot Part 2 for the Triathlete - Advanced
Nadia Sullivan of FasCat CoachingAll plans by this Coach
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Six more weeks of Sweet Spot training to increase your base fitness
This Sweet Spot Part 2 for Triathletes further builds your CTL after Sweet Spot Part 1. Continue getting your body ready for race day and quantify your improvement with threshold testing! You’ll start this plan with a 20 minute Field Test to set your wattage and heart rate training zones on the bike using the included FasCat Wattage and Heart Rate Zones Sheet! Then you’ll test again at the end to see the fruits of your labors of a 5-20% boost in your FTP!
Weekday workouts are kept shorter so you can fit them into your busy schedule and can be done on the bike trainer or treadmill when being outside isn’t an option. Weekends include longer runs and rides with "freestyle" Sweet Spot so you can ride with friends while still building your fitness. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT or Fenix 5 or smart trainer so you know you’re hitting all the right targets!
This plan includes a choose-your-own swim workout plan with 3 different levels of swim workouts each day that you’re at the pool. Pick the workout level that best matches your ability and delete the other 2. OR, if you have the time, add one of the other level swim workouts to the weekend for more time in the water!
Also included are all those extra details that make for a strong and resilient athlete like Yoga, Foundation exercises, and activation work to keep your hips mobile and healthy. Links to videos help ensure you’re doing the movements correctly.
Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.
Questions about this training plan? Email: firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:25 hrs||1:00 hrs|
|5:49 hrs||4:00 hrs|
|2:38 hrs||2:00 hrs|
|0:04 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:25 hrs||1:00 hrs|
||5:49 hrs||4:00 hrs|
||2:38 hrs||2:00 hrs|
||0:04 hrs||0:30 hrs|