Team Oxygenaddict 70.3 20 week Level 2

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

The Team Oxygenaddict 20 week 70.3 Training Plan, written by coach Rob Wilby, This plan follows the principles of 'reverse periodization' described by coach Rob in his TrainingPeaks webinar 'Reverse Periodization for Triathlon Performance', and is designed to lead on seamlessly from his winter training blocks. This plan incorporates an 8 week 'spring' build block, and then the 12 week 'race preparation' block. Further free resources to complement this plan including swim drill videos, run pace calculator and testing protocols can be found at http://www.oxygenaddict.com under 'free resources.'

This level 2 plan is aimed at intermediate athletes, with a history of training approx. 6 hours per week. Weekly volume increases from 6 hours to 11 hours, depending on swim volume chosen.

Sample Day 1
0:30:00
(Swim) Recovery 30' 100-25-50s

Warm-up/drill: (300m) 6 x 50m easy, alternate 25s as choice stroke/fs/catch up(no fly!) - - - Main Set (700m): - - - 4 x 100 easy +20s rest 25 long, powerful stroke concentrating on pull +20s rest 50 easy 30s rest - concentrate on pushing long and smooth off the wall, hold stroke rate across set - - - DO NOT BE TEMPTED TO SWIM FAST! This is a recovery session! - - - Cool Down (200m) 4 x 50m choice of stroke

Sample Day 3
0:30:00
30TSS
(Run) Steady Run (E-pace)

Warm Up: 5 minutes gradually building to E pace. - - - Main Set: Run the rest of the session holding E-pace, with heart rate capped at the top of Z2. Breathing should be relaxed and regular. - - - Think about technique as you run - relaxed shoulders, hand position in front of rib cage, elbows bent at ninety degrees. Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 4
0:45:00
(Run) Long Endurance

Long run at E-pace
- - -
Warm Up: 5' gradually increasing pace and heart rate.
- - -
Main Set - Run for the rest of the duration of the workout as
9' run at E-pace
1' brisk walk, maintaining cadence and arm position
- - -
CD as 2-5' walking and stretching, as appropriate.

Sample Day 5
0:45:00
(Swim) E8 Int (45')

Warm Up: (300m)
4 x 75 (20" rest)
- - - -
Drill: (300m) 3 x 100m as
25 Superslow
25 Swim full stroke
25 Fist
25 Swim full stroke
- - -
Main Set:
(all relaxed bilateral breathing, zone 2 effort)
2 x 200 (30" rest)
2 x 150 (20" rest)
2 x 75 (20" rest)
4 x 100 - all with last 25 as sprint (30" rest)
- - -
Cool Down: 200 as alternate 25 back, 25 choice

Sample Day 6
0:30:00
30TSS
(Run) Steady Run (E-pace)

Warm Up: 5 minutes gradually building to E pace. - - - Main Set: Run the rest of the session holding E-pace, with heart rate capped at the top of Z2. Breathing should be relaxed and regular. - - - Think about technique as you run - relaxed shoulders, hand position in front of rib cage, elbows bent at ninety degrees. Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 7
2:00:00
(Bike) Z2 Hills Strength/Endurance Ride

Long endurance ride targetting specific climbing endurance and recovery necessary for hilly bike legs.
- - -
Your route needs to take in long sustained climbs that will take 5-20 minutes to complete.
- - -
This is an excellent session to experiment with how hard you can ride up long hills and still recover in time for the next climb. Experiment with changes in low/high cadence, and climbing seated/standing. By training different cadences and bike positions, you will build fitness to be able to cope with different conditions on race day.
- - -
Although I usually advise climbing within yourself, this is an excellent session to push the climbs really hard and push your limits.

Sample Day 8
0:30:00
(Swim) Recovery (Waltz drill)

Warm-up: (300m) 4 x 75m easy, alternate 25s as choice stroke/fs/catch up(no fly!) - - - Main Set (800m): - - - 4 sets of: 100m drill, 30s rest, 100m swim, as follows: - - - 100m as 4 x 25m "0-1-1-full" Drill, with 15s rest at the end of each length 1: 0-arms, rotating from hips 2: L-arm only, R arm by side 3: R-arm only, L arm by side 4: full stroke - - - DO NOT BE TEMPTED TO SWIM FAST! This is a recovery session! - - - Cool Down (200m) 4 x 50m choice of stroke

Rob Wilby
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oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and those that want to represent their country at AG level.
I have coached over a hundred triathletes to successfully reach their goals - from completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.