12 week CSS Booster
12 week CSS Booster
Length
12 Weeks
Plan Description
IS THIS FOR YOU
You are a high achiever. You want the best in your life and you don’t want to compromise on your triathlon performances either. That's where a training plan from Simon Ward will help.
This 12 week programme is designed specifically for the intermediate/advanced triathlete who is seeking to boost their Critical Swim Speed.
It is flexible so you can fit the training around your life and work commitments.
You will need to remove your current swim workouts from TrainingPeaks before downloading this programme.
All my plans are progressive. You will notice the training volume and/or intensity increase slowly as you progress towards your chosen event. Not only will you need to be committed to the weekly workouts, you will also need to commit to the daily mobility and regular swim specific strength workouts
This will be of huge benefit in recovering from workouts and in maintaining technique on race day. We have included a time efficient programme which covers this.
We also provide email coach support if you have any questions during your journey.
WHATS INCLUDED?
This 12 week plan Includes 4 x weekly swim workouts totalling around 4.5 hours of swimming. There is 1 long 4k workout each week. This is based on 3-week cycles with 2 build and 1 recovery week. There is a CSS test in weeks 1 and 12 to set a benchmark and then measure your progress.
If, within the first 14 days, you find that the plan is too easy or too demanding on your time availability, we will happily swap for an alternative plan. Just email Beth@TheTriathlonCoach.com and we will take care of the rest.
All sessions have full detail regarding duration, intensity, as well as guidance and are personalised to your current fitness level (so it is important that you have the correct zones set up for each discipline).
However, if you need any guidance in adjusting your schedule, please get in touch.
Need advice on rearranging your workouts to suit your availability? We’re here to help, just let us know!
Note: To begin you should be comfortable completing a 3k swim (with rests).
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x11
|
01:00:00 | 00:15:00 |
|
Swim
x4
|
04:02:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:00:00 | 00:15:00 | |
|
|
04:02:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.