4 Week Winter Block

Author

Derek Stone

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run, 2 Swim, 3 Bike

Longest Workout

1:00 hrs swim
1:57 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate power based pace based

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Summary

4 week block to kick off your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:24
Training Load By Week
Average Weekly Training Hours: 07:24
Average Weekly Breakdown

Derek Stone

Milestone Racing, LLC.

As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.

Back to Plan Details

Sample Day 1

0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 2

6mi
2 mile tempo

2 mile tempo

Sample Day 3

0:40:00
1554m
0.8TSS
Swim (1700)

WU: 300 swim, 4x75 as kick/drill/swim by 25 @:15sec rest.
MS:
2 x 200 @:30-:45sec rest, good DPS w/long strokes.
2x 150 as 25drill/100swim/25dril @:20s rest. (catchup or 6-kick roll drill).
2 x 100 @:15sec rest, build last 25.
4x 50 as 25back/25free @:15sec rest.
CD: 100 easy choice.
Total 2700

Sample Day 4

0:47:00
59TSS
AT/OVER/UNDER Int-1 -- 3 x 3/3/3

AT/OVER/UNDER-1 – Zone 4/Zone 5/Zone 3 Efforts: -- 3 x 3/3/3 -- 3 repetitions of 3 min in Zone 4 then 3 minutes in low Zone 5 then 3 minutes in Zone 3. 3 minutes recovery between intervals.

Sample Day 5

0:40:00
1646m
0.79TSS
Swim (1800)

WU: 300 swim, 200 as 25drill/25swim, 100 as 25back/25free.
MS:
8 x 50 odds 25fast/25ez, evens 25ez/25fast on 1:10
1x 50 dps focus on 1:15.
5 x 100 steady swim @:15s rest.
1x 50 dps focus on 1:15.
1x 50 dps focus on 1:15.
CD: 150 stretch out swim.
Total 1800

Sample Day 6

1:00:00
60 minutes

60 minute long run in Z2 (conversational pace)
complete 4-6 strides, building to 95% after the long run.

Stretch and roll well after.

Sample Day 7

1:07:00
80.1TSS
30 minute varying SS

30 minutes of SST with varying pace
Sweet spot- about 90% of your FTP. This workout will vary from 85 to 95%

4 Week Winter Block

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