Rotorua SUFFER Training Plan (INTERMEDIATE 22 Week Plan Starts 20-Jul-20) Bike Power/Run pace
Raymond BoardmanAll plans by this Coach
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“Training for excellence, with excellent training.”
When you cross the finish line of the Rotorua SUFFER, you will have accomplished something very special.
Designed for Intermediate triathletes who are looking to complete the Rotorua SUFFER Half Iron-distance event faster than previously, the primary goal of this training plan is to prepare you to to be fitter and faster.
COMPLETE YOUR event FASTER than before. Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Iron-distance finishes and my success coaching hundreds of triathletes.
Starting 22 weeks before the Rotorua SUFFER Half Iron-distnace event (on 20 July 2020), this plan progresses through phases to build you to your peak performance. Each week typically contains 3x swims, 2x bike rides 2x runs, 1x Brick (Bike/Run simulation) and a flexibility session. This programme requires a Power Meter for the cycle training and I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin) for the run training.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 1,500 meters or yards continuously, 2,500 metres or yards total within a workout
- Bike: 90min continuously
- Run: 60min continuously
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
Please note: • This training plan starts on Monday 20 July 2020 and finishes on race day.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:19 hrs||2:30 hrs|
|4:59 hrs||5:04 hrs|
|0:30 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:19 hrs||2:30 hrs|
||4:59 hrs||5:04 hrs|
||0:30 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter