Achieve your best ever race-fitness from 9 to 10 hours training per week!
"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.
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There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included. To commence this plan you should already be able to swim 1900m with frequent rests, ride 2hrs 15 mins and run 75 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.
400 Choice in Z2
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and/or average heart rate.
5 mins in Z1 to Z2 (easy)
These workouts involve a main set of efforts at threshold pace. They will boost your pace and increase your ability to hold race pace for longer.
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs
1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest),
1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
1 x (400 FS in Z4 + 40 secs rest),
1 x (300 Pull in Z4 + 40 secs rest),
1 x (200 FS in Z4 + 40 secs rest),
2 x (100 Pull in Z4 + 40 sec rests).
1 x (100 Pull in Z2 + 100 FS in Z2),
1 x (100 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
Ride mainly in Z2. At some point (once you're warmed up) do 3 x 12 minute efforts at upper Z3 to low Z4 with 3-minute recoveries in Z2.
Easy/steady run in Z2.