WhiteWater Triathlon Plan 1

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:51

4 week starter plan. This plan caters for separate swim coaching with a swim coach.

Sample Day 1
1:00:00
2000m
Swim

Swim session with Coach

Sample Day 1
0:20:00
28TSS
Run

20 min run on soft surface (grass preferably) FOCUS on tall running with relaxed shoulders in zone 1

Sample Day 2
0:40:00
45TSS
Bike

40 min cycle on flat course in zones 1 & 2

Sample Day 3
1:00:00
2000m
Swim

Swim session with Kyle

Sample Day 3
0:25:00
46TSS
Run

25 min run in zone 1 & lower zone 2 breathing should be comfortable- if not then slow down.

Sample Day 4
1:00:00
58TSS
Bike

1 hour bike workout as 10 min warm up, 5x 2 min standing, 2 min seated climb, 4 min fast paddling, 10 min easy

Sample Day 5
1:00:00
2000m
Swim

Swim session with Coach

Kyle Main
|
Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing