In Season New (Copy) 2 days off

Average Weekly Training Hours 06:41
Training Load By Week
Average Weekly Training Hours 06:41
Training Load By Week

This program is based on 4-5 runs per week. You will get the most benefit from the Saturday and Tuesday Runs.

Sample Day 3
2:00:00
EN: Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power

Sample Day 6
1:30:00
LT: Field Test

20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determing training zones For more info: http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556 Find a nice uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeateable effort as you may test throughout the season. Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! In fact your best efforts should be in the final few.

Sample Day 9
1:30:00
EN: Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power

Sample Day 10
1:30:00
Zone 6: Anaerobic Intervals 5 x 1

Zone 6/FG Intervals! Everything you have to give! Zone 6: 5 x 1 min on 1 min off; Full Gas

Sample Day 13
1:30:00
Race

Sample Day 14
2:30:00
Race or Group Ride

Sample Day 16
2:00:00
EN: Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Heart rates should be in 70-85% of your threshold heart rate and wattages should be 60 - 75% of your Functional Threshold Power

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.