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HALF TRI LEVEL 1 (PWR/PACE)

Author

Parker Performance Training

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

triathlon half ironman beginner intermediate power based pace based

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Plan Description

This plan utilizes TrainingPeaks workout builder to determine pacing, export workouts to Garmin and Wahoo head units, and to be used in Zwift or a Wahoo Kickr. It is necessary to be able to swim 500 yards, ride for 45 minutes, and run for 30 minutes several days per week to begin this plan. This first several weeks utilize a base strategy to reduce injury and prepare for increased training load later in the plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:47 hrs 2:00 hrs
—— ——
194m 1,829m
2:50 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:47 hrs 2:00 hrs
—— ——
194m 1,829m
2:50 hrs 2:30 hrs

Training Load By Week


Michael Parker

Parker Performance Training

Parker Performance Training specializes in helping people of all abilities take the next step in their athletic development. P2 uses metabolic testing, field testing, and comprehensive algorithms, to identify each athlete's physiological profile to determine customized exercise intensities and training plans. That means, we do all the planning, you have all the fun!

Sample Day 1

0:30:00
34.1TSS
ENDURANCE RUN_0

This workout is designed to increase your time spent in the aerobic zone and increase endurance. Be sure to record your fueling strategy in the Post-activity comments along with your evaluation of the run.
-------------------------------------------------------
Begin with these dynamic warm-ups and stretches.
------------
Squats 1X10
Walking Lunges 1X10
Zombie Walk 1X10
High Knee Skips 1X10
Leg Swings to the Side 1X10
Leg Swings Front to Back 1X10
Carioca 1X10

Minibands
-------------
Monster Walk Forward 1X10
Monster Walk Backward 1X10
Lateral Walk to the Left and Right 1X10
Standing Flexion Left and Right 1X10
Standing Extension Left then Right 1X10


Video:
https://www.youtube.com/watch?v=mKS0X6qctPg&t=14s

Sample Day 3

0:45:00
35.3TSS
ENDURANCE RIDE_0

Stay mostly in Z2 with occasional segments at Z3. Plan a nutrition strategy ahead of time in the Pre-activity comments and log the outcome in Post-activity comments. Recommended carbohydrate consumption is 30-60g/hr for workouts lasting 1-3 hours.

Sample Day 3

0:30:00
46.2TSS
BRICK RUN_EASY

The primary purpose of a brick workout is extending the duration of a typical training bout. Running on tired legs is good for developing the mental skills to transition to running on race day. The intensity of this workout should be a relaxed aerobic pace. Don't push it.

Sample Day 6

1:13:14
83.1TSS
TESTING :07/5/20 TIME TRIAL

The goal for this 5/20 test is to determine the highest power or heart rate you can maintain for a 20 minute duration. This will help us estimate your lactate threshold, or functional threshold power (FTP). The key to this workout is proper pacing. Starting out too hard will result in a drop in power near the end and less reliable data. Aim to start the 20 minute interval at the intensity you think you can maintain throughout. This will take some familiarization and the more you do this test, the more accurate you will be. Checking intensity and adjusting slightly every 5 minutes is ok. Ending the test being entirely spent is appropriate.

*DO NOT use ERG mode on a smart trainer. The time segments should be a best effort.


A Measure of Bioenergetics:
--------------------------------

Anaerobic Capacity: 7 second sprints measure your ability to use energy anaerobically.

Aerobic Capacity: 5 minute interval measures your maximal ability to utilize oxygen.

Functional Threshold Power (FTP): 20 minutes interval measures your lactate threshold and estimates the power you could maintain for one hour. This measure is the most important metric for determining fitness and performance in endurance sports. The fatigue associated with the 7s and 5-min test preceding the 20-min test make this test a more reliable estimate of lactate threshold.

Sample Day 8

0:30:00
34.1TSS
ENDURANCE RUN_0

This workout is designed to increase your time spent in the aerobic zone and increase endurance. Be sure to record your fueling strategy in the Post-activity comments along with your evaluation of the run.
-------------------------------------------------------
Begin with these dynamic warm-ups and stretches.
------------
Squats 1X10
Walking Lunges 1X10
Zombie Walk 1X10
High Knee Skips 1X10
Leg Swings to the Side 1X10
Leg Swings Front to Back 1X10
Carioca 1X10

Minibands
-------------
Monster Walk Forward 1X10
Monster Walk Backward 1X10
Lateral Walk to the Left and Right 1X10
Standing Flexion Left and Right 1X10
Standing Extension Left then Right 1X10


Video:
https://www.youtube.com/watch?v=mKS0X6qctPg&t=14s

Sample Day 10

1:00:00
52.7TSS
ENDURANCE RIDE_1

Stay mostly in Z2 with occasional segments at Z3. Plan a nutrition strategy ahead of time in the Pre-activity comments and log the outcome in Post-activity comments. Recommended carbohydrate consumption is 30-60g/hr for workouts lasting 1-3 hours. 60-90 g/hr is recommended for longer durations. Nutrition is highly personal, so must be practiced repeatedly. Please record nutrition plan in post-activity details.

Sample Day 10

0:30:00
46.2TSS
BRICK RUN_EASY

The primary purpose of a brick workout is extending the duration of a typical training bout. Running on tired legs is good for developing the mental skills to transition to running on race day. The intensity of this workout should be a relaxed aerobic pace. Don't push it.

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