Middle Distance 24 Week Heart Rate Based

Average Weekly Training Hours 13:52
Training Load By Week
Average Weekly Training Hours 13:52
Training Load By Week

24 week training plan for intermediate to advance athletes.

Peak training time of up to 21 hours a week requires a strong base of fitness, this plan will help you achieve your goals over 70.3 or middle distance in Triathlon.

Based on the athlete training on feel or Heart Rate.

Sample Day 1
1:00:00
30TSS
Core 1

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
12 reps of each exercise with 30 seconds rest.
ASSISTED PULL UPS: Use the assisted pull up machine – remember the more weight you put on the machine the easier the pull up is)
SWIMMING LEGS: Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE: Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS: Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS: Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands nor feet can touch the floor.
SINGLE LEG CALF RAISES: Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 15 seconds.
SIDE PLANK LEFT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 15 seconds.
SIT UPS: Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS: Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS. Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS. Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 2
1:30:00
2700m
30TSS
TECHNIQUE 1a

The purpose of this session is to improve technique. It is also a bit easier so allows you a rest bite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins. If you need any assistance with any drills, then please visit this swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
700m Own choice
---------------
Main Set:
200m as continuous swim: 50m kick, 100m swim with fast turns in and to the ‘T’, 50m kick
---
4x

50m Kick on side,
50m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery,
100m Alternate Single Arm, 15 second recovery
100m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery
100m Kick, 30 seconds recovery
---------------
Cool Down:
200m mixed stroke cool down.

Sample Day 2
1:24:00
59.8TSS
Bike Efficiency 1

The purpose of this session is to develop pedalling efficiency and technique by riding at different cadences. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
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Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
Level 7 (L7) – Neuromuscular Power, Max Effort;
---------------
Warm Up:
10 Mins easy spinning at L1-2
5 minutes as 20 seconds out the saddle, 40 seconds seated
---
2 minutes at L2
2 minutes at L3
2 Minutes at L4
2 minutes at L5
2 Minutes at L1
---
5 minutes easy spinning as required
---------------
Main Set:
Start in your easiest gear e.g. 39x25 and ride at a sustainable effort. After every minute change up a gear until you have ran out of gears.
Repeat until you have gone up and down the cassette twice
---------------
Cool Down:
10 Mins easy spinning

Sample Day 3
1:30:00
3200m
65TSS
ENDURANCE 1a

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins and you may also need the Tempo Trainer Pro. If you are unsure of what drills to do, then have a look at this you tube playlist of all the different drills recommended (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl.
---------------
Warm Up:
200m F/C – Easy
100m Backstroke
100m Breaststroke
100m Kick with fins
200m F/C Bubble, bubble, breathe, with fins
---------------
Main Set:
All as CSS/100m+5 seconds with a CSS/25m as recovery.
-
26x100m
---------------
Cool Down:
200m Mixed Stroke
Upper body stretching

Sample Day 5
0:15:00
15TSS
SKILLS RUN

The purpose of this session is to promote good running form prior to a race without stressing the body with a hard session.
---------------
Warm up:
5 minutes of Easy Intensity (L2) running
---------------
Main Set:
5 mins of running drills. These could include:
-High knees
-High knees with a heel lift (of 'squashing the orange' drill)
-Bounds
-Skips
-Others of your choice
Make sure you are engaging your core; your arms are working and your posture is good throughout.
---------------
Cool Down:
5 minutes of Easy Intensity (L2) running

Sample Day 5
1:00:00
30TSS
Core 2

The purpose of these sessions is to develop your core strength, stability and flexibility. The focus is on functional strength which will also help manage and prevent injury. Ensure that you work hard on maintaining good posture throughout and keep your breathing controlled.
You will need: a flat space, a chair and a mat.
----------------
Dynamic Stretching Warm Up:
Leg swings to the side (10 each side)
Leg swings back and forth (10 each side)
Arm swings to loosen up muscles around the shoulders.
Cat stretches on all fours to stretch out back and stomach.
---------------
Main Set:
15 reps of each exercise with 30 seconds rest.
ASSISTED PULL UPS: Use the assisted pull up machine – remember the more weight you put on the machine the easier the pull up is)
SWIMMING LEGS: Lie on your back with your arms above your head. (If you can't do this, have your arms by your side, but not underneath your bottom!). Lift your legs off the floor, keeping them straight and make a swimming kick motion.
BRIDGE: Lie on your back and bend your knees so that your feet are flat on the ground. Lift your torso up off the floor, leaving only your shoulders and feet are in contact with the ground. Hold a position where your upper body and thighs are in a straight line and lower again.
PRESS UPS: Keep your body straight. If you can't manage these, do 'ladies' press ups, where you lean on your knees instead with your feet crossed.
TUCK ABS: Balance on your bum and tuck your legs up to your chest as you lift yourself in a sit up. Neither hands nor feet can touch the floor.
SINGLE LEG CALF RAISES: Stand on one leg and lift yourself up onto your toes.
SIDE PLANK RIGHT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor! Hold for 20 seconds.
SIDE PLANK LEFT: Make sure that your hips are forward and that your body is completely straight. Don't let your middle sink towards the floor!
Hold for 20 seconds.
SIT UPS: Touching alternate knee to shoulder. Your feet mustn't touch floor.
TRICEP DIPS: Use a sturdy chair (or similar) with straight legs.
MOUNTAIN CLIMBS: Get into a press up position and then do the 'high knee' drill while in that position.
BACK UPS: Lie on your front with your arms outstretched above your head. Whilst keeping your legs and arms straight, lift them up off the floor and lower them back down again.
---------------
Cool Down:
10 minutes of stretching and rolling - focus on areas that feel particularly worked or tight.

Sample Day 6
1:30:00
2400m
30TSS
TECHNIQUE 1c

The purpose of this session is to improve technique. It is also a bit easier so allows you a rest bite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins. If you need any assistance with any drills, then please visit this swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
600m Own choice
---------------
Main Set:
4x

50m Kick on side,
50m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery,
100m 6-1-6, 15 second recovery
100m swim F/C, looking to extend into each catch NO GLIDING! 15 second recovery
100m Kick, 30 seconds recovery
---------------
Cool Down:
200m mixed stroke cool down.

Jason Walkley
|
JW1Coaching

8 x Ironman Finisher and World 70.3 Championship Finisher
Represented Great Britain Age-Group Team at Sprint, Middle and Long Distance Triathlon and Duathlon at 3 x World Championships and 3 x European Championships, All top 10 Finishes.

Level 3 Personal Coach
Level 4 Sports Massage and Injury Prevention
Level 3 Gym Instructor
Level 3 Sports Nutrition
Level 3 Sports Physiological Testing

Blood Lactate and performance tester