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There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-months experience of triathlon. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
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During the main set of this workout you'll do several efforts at a hard pace. Don't stress about getting the Zones exactly right a this early stage, it's not easy on such short efforts. Just aim to run each one at high intensity.
Warm Up:
15mins in Zone 2.
MAIN SET:
10 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.
Warm Down:
5mins in Zone 2.
These swims will build your speed endurance for race day.
Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)
MAIN SET:
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.
4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.
Warm Down:
All in Zone 2.
200 choice,100BACK/BREAST.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
Warm Up:
15mins easy in Zone 2,
MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests
Warm Down
5mins easy spin down in Zone 1 to 2
These sessions are carried out at lower intensities focusing on technique to improve efficiency and allow your body some recovery.
All in Zone 2.
200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.
A nice steady run, mainly in Zone 2. Chatting pace.
These swims will build your endurance for race day.
Warm Up:
All in Zone 2:
400FC, 100KICK, 200 PULL, 100BACK/BREAST
MAIN SET:
4 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
3 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
2 x 150FC in Zone 2 +10secs rest,
50 KICK in Zone 4.
Warm Down:
400 your choice in Zone 1-2.
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