18-Week Beginner 70.3 w/ CrossFit 2x a week

Average Weekly Training Hours 08:23
Training Load By Week
Average Weekly Training Hours 08:23
Training Load By Week
Sample Day 1
1:15:00
1.25 Bike Test

This is the test for you bike. We will use this to calculate your zones. This is meant to be done on a trainer.
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Ride 30 minutes nice and easy to warm up, try to keep a cadence of 80+ during this time.
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Next ride 5 Minutes as hard as you can for 5 minutes.
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Recover for 5 minutes at any cadence.
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Ride for 8 Minutes As hard as you can ride for 8 minutes.
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Recover for 7 Minutes
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Ride for 5 minutes, As hard as you can maintain for 5 minutes.
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Cool down for 15 minutes nice and easy.

Sample Day 2
1:00:00
AM/PM Crossfit

Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.

Sample Day 3
0:45:00
30 Minute Swim test

200 warm up nice and easy
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Straight through no rest:
25 All out sprint
75 recover
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Fully Recover here.
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30 Minute Swim. Let's see how far you can go in 30 minutes. Record your distance.
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100 cool down nice and easy.

Sample Day 4
1:00:00
AM/PM Crossfit

Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.

Sample Day 4
0:30:00
.5 - Easy Foundational Running

30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.

Sample Day 5
1:00:00
1920m
1.0 | 500TT and Stroke Count

Dry Land Warm Up ---- 200 Easy 4x50 (Catch up, Fist, Catch up, Fist) ----- Main Set, 2 rounds, 20s rest: 100 easy 100 hard, stroke count, count your strokes. 500 for time. ---- 4x50 (Catch up) ---- 100 cool down

Sample Day 6
0:10:00
.1 - 10 Minutes

Run for 10 minutes, see what your legs have in them. See if you can bring it up to race pace easily, if not, just go easy for 10 minutes.

Terry Wilson
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Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I have worked with beginners and intermediate athletes exclusively.