This is for advanced athletes that have a few years of training and racing behind them.
The plan is progressive. The swims range from 2.5k to 3k. If you find these to long you can shorten them.
Bike sessions are power based as well as HR based.
Run sessions are HR based. Track sessions are included almost every week. If you can't get to a track you can do the intervals on suitable terrain or on a normal run route but take into account the gradient of the terrain.
The HR Zones are based off Joe Friels Running and Cycling HR zones or you can use FTP.
It is best to get tested to determine these zones or you can do Joe Friels field tests: A 30min bike or run TT, get the peak 20min HR average to be used as your lactate threshold.
Strength workouts have not been included in the plan. It is highly recommended you do a strength and core program - it should be more maintenance based rather than trying to increase strength. You could do these on Tuesday and Friday (Thursday when day off on Friday). Again you should be going into this plan having done an extensive strength training program.
It is important to listen to your body, if you feel sick or extremely fatigued you should take a day or two off and do not try to make up lost training sessions, rather ease back into training.
The swim sessions are progressive and work off threshold pace or if you use CSS(Critical Swim Speed) pace this can be applied as well. If you swim with a swim squad that is fine and certainly better to help you push yourself a bit more. Make sure the coach is aware of the race you are aiming for and when to taper and recover.
400 easy to steady warm up - use a pull buoy for this - 30sec rest
300 as 25 back stroke, 75 freestyle - 30sec rest
6x50 as 25 build to hard/25 easy - 20sec rest
8x75 @ threshold pace - 30sec easy recovery
4x100 building to threshold pace - 30sec rest
2x400 steady pull buoy and paddles - 30sec rest
200 easy warm down
15min easy to steady warm up
6x30sec build efforts/60sec easy
2min easy spin
6x4min @ working up to 104% of FTPw
2min easy recovery
Remainder of the ride easy to steady
Easy to steady 30min run @ Z1-2HR
5x200 easy to steady warm up, pick it up to steady as you warm up - 30sec rest
10x50 building up to threshold pace - 20sec rest
8x25 steady kick - use fins if you have them - 20sec rest
2x150 @ tempo to threshold pace - 30sec rest
8x50 fast - @ predicted race effort - 20sec rest
500 pull buoy and paddles @ steady to tempo - 60sec rest
100 easy warm down
15min easy jog or 2-3km easy jog
4x80m strides/walk back recovery
1200m as easy jog the bends and stride the straights
2x5x400m @ Z3-4HR with 100m easy jog recovery.
Take a 2-3min break to rehydrate after the first set of 5
10min easy walk/jog or at least walk around the track
Up to 90min easy recovery ride, just spin this out @ Z1-2 FTPw
Turbo session if you prefer:
15min easy warm up
15/20/30/40/60/75/90sec @ 100rpm but not pushing a hard gear, keep the effort below Z4 FTPw
All with 60sec easy recovery
@10min easy warm down
600 easy warm up - mix it up with back stroke every 4th length - 40sec rest
5x200 steady - 20sec rest
8x100 as steady for 50 to tempo for 50 - 20sec rest
200 easy warm down