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"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" Richard Lonsdale, 52, October 2016."
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There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and later in the plan open water swims. To be successful with this plan you should have at least 12-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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Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
These swims involve multiple threshold efforts with relatively short recoveries. To learn about any abbreviations, check out the PDF attached to Day 1 of your plan.
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)
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.
All in Zone 2.
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.
15mins easy in Zone 2,
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests
5mins easy spin down in Zone 1 to 2
During the main set of this workout you'll do several efforts at high intensity. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. Just aim to run them hard.
15mins in Zone 2.
10 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.
5mins in Zone 2.
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
10mins in Zone 2, at your normal cadence.
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9mins at 80rpm in Zone 3.
5mins in Zone 2, normal cadence.
These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run.
All in Zone 2:
400FC, 100KICK, 200 PULL, 100BACK/BREAST
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,
100 KICK in Zone 4.
400 your choice in Zone 1-2.
Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. At some point (once you're warmed up) do 3x10 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.