D3 Eval Week

Average Weekly Training Hours 09:59
Training Load By Week
Average Weekly Training Hours 09:59
Training Load By Week
Sample Day 1
0:30:00
Easy

Small chain ring

Sample Day 1
1:00:00
2926m
TT: 8x100 on 3:00 BPA test

WU: 600 wu and then 6x50 - ez down/back fast on 20" rest MS: 8x100 on 3:00 trying to hold best possible average (BPA) 200 very easy 8x25 kick 3x300 on 15" rest CD: 200 3200 total

Sample Day 2
0:19:59
OTB

Add in 4x20" at 5k pace. Nothing too hard.

Sample Day 2
1:15:00
Bike TT 30': Assess Fitness

Power Testing Protocol: Long warm up of at least 20'. Then ride 5x1' at 100 rpms, with 1' recovery. Then you'll ride 5’ hard – 95- 100% effort. Then take an easy 10’ easy spinning before starting the test: Pick a route that you can ride for 30 minutes as hard as you can (Other options are 2x20’ with a 2’ recovery, or a 30' on an indoor bike trainer). If you ride outside, then a flat course or out-back course is best. When you are done ride easy for at least 10'. Record average power, speed & heart rate.

Sample Day 3
0:30:00
Easy

Small chain ring

Sample Day 3
0:30:00
1372m
Easy Recovery 1500 yd

Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

Sample Day 4
1:00:00
2286m
500/400/300 ETC 2500 yd

WU: 200 non-free. 500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set. CD: 400 non-freestyle or kicking mix.

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.