6 Weeks to Your Half Distance Triathlon (Hilly Course) - Intermediate

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week

Six Weeks to your Half Distance Triathlon Race Training Plan. It's crunch time! Now that you've built up your base fitness, it's time to put it all together for your race!

This plan will lead you into a final build and taper for your big race. After Field Tests to set up your training zones and paces in all 3 sports, you'll top up your fitness with Threshold, Sweet Spot and plenty of Tempo work that lead into a half ironman race simulation weekend in week 4. The race simulation gives you a chance to test your fitness as well as your gear and nutrition so you'll know you're race-ready! Then you'll recover and taper into week six so you're razor-sharp for that big half ironman PR!

Shorter weekday workouts are designed to fit your busy schedule and can be done on the bike trainer or treadmill if you can't get outside. Longer rides and runs on the weekends let you keep your handling skills sharp and give you a chance to get out on a course similar to your race, if possible. Running and biking workouts can be downloaded directly to your Garmin Forerunner 935XT, Fenix 5, or smart trainer so you know you’re training optimally!

This plan includes a choose-your-own swim workout plan with 3 different levels of pool swim workouts. Pick the workout level that best matches your ability and delete the other two. OR, if you have the time, add one of the other swim workouts to the weekend for more time in the water!

Also included are all those extra details that make for a strong and resilient triathlete like Yoga, Foundation exercises, and activation work to keep your hips and back mobile and healthy. Links to videos help ensure you’re doing the movements correctly and with a 60 day FREE YogaGlo membership you have no excuses not to do it!

Basic plan is for athletes with 7-11 hours per week to train.
Intermediate plan is for athletes with 10-14 hours per week to train.
Advanced plan is for athletes with 14+ hours per week to train.

Sample Day 2
1:00:00
66.7TSS
Field Test: 20 minuter

20 Min Threshold Effort up a moderate climb or on an uninterrupted stretch of flat road to determine training zones
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For more info:
https://www.fascatcoaching.com/tips/a-20-minute-power-based-field-test/
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http://velonews.competitor.com/2009/02/coaches-panel/coach-frank-overton-tells-what-to-do-with-your-new-power-meter_87556
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Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
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Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.

Sample Day 3
0:40:00
46.6TSS
En: Endurance Pick Ups

Run Endurance pace, hold good posture. In the last 10min, do 6 x 30sec On 5k pace, 30sec Off easy jog.
Keep cadence high with good form in the 30sec efforts.

Sample Day 4
2377m
Intermediate - 10x100 Threshold Test

400 Warm Up
6 x 50 Build on 10SR
4 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
4 x 100 Pull on 15SR
200 Cool Down

Sample Day 4
2103m
Basic - 10x100 Threshold Test

300 Warm Up
4 x 50 Build on 10SR
4 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
4 x 100 Pull on 15SR
100 Cool Down

Sample Day 4
2926m
Advanced - 10x100 Threshold Test

400 Warm Up
6 x 50 Build on 10SR
6 x 50 Kick odds moderate/evens FAST! on 15SR
10x100 Fast & steady on 10SR
100 easy Kick
3 x 200 Pull on 15SR
300 70.3 Race Pace
200 Cool Down

Sample Day 5
7.77mi
10K Test Run

Warm up easy, 10min or so. Then run a 10K at race pace. Preferably on a flat course, can be a loop or an out and back. Cool down & stretch afterwards!

Sample Day 6
2:30:00
159.5TSS
Sweet Spot: 4 x 15 minutes

4 x 15 minutes ON; 7.5 minutes recovery
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Building a Hemi-Powered Aerobic Engine!
For More Information Visit:
https://fascatcoaching.com/tips/sweet-spot-training/

FasCat Coaching
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FasCat Coaching

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?

We coach thru a custom designed training plan, monitor your progress thru your data and give feedback based on our expertise.