This is done on an indoor trainer using a powermeter. If you are using Heart Rate (HR) then still do this test, and use average HR data.
Warm up 20 minutes at easy to endurance pace.
3 x 1 minutes with 1 minute recovery with high cadence around 100rpm.
5 minute easy riding
Main set start with a 5 minute all out effort.
10 minutes easy riding
20 minutes time trial - this is the section you will use to determine your FTP
If using HR rather than power meter then do 25 minutes
Cool down 10 minutes to 15 minutes easy cycling.
Once you have downloaded your data you need to determine your average power for the 20 minute interval. Take your average power and multiple by 0.95 to calculate your FTP. So if your average power is 305watts x 0.95 = 290w is your Functional Threshold Power.
If using Heart Rate then take your average heart rate from the final 20 minutes of the 25 minute interval. Multiple this number by 0.95 to calculate your Lactate Threshold.
This training plan is based on 6 Training Zones for Power and 7 Training Zones for Heart Rate which can be found in Training Peaks.
Heart Rate training zones are based on Lactate Threshold - Joel Friel for Cycling.
Power is based on Threshold Power - Andy Coggan (6).
Use your FTP or Lactate Threshold HR and put in the Zones within Setting in Training Peaks to calculate your relevant Zones which will be used for future work outs.
20 min Very Easy Run
This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.
400m easy freestyle
200m building speed each 50m (slow-medium-faster-fastest).
Rest 30 sec.
Then 2 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.
Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.
Then swim easy, 100m cool down.
This test is designed to determine your Lactate Threshold Heart Rate and Pace.
Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Easy run to make time up to 1 hour. Walk last few minutes.
Endurance Ride - All Endurance Rides should be completed in Zones 1 to 2 unless otherwise stated.
On the climbs this may increase, and decrease on the descents which is fine.
The IronMan 70.3 Oman Bike Course has around 9m to 10m of climbing for every km (so around 800m to 900m over the 90km).
Therefore, try to ensure you are achieving this in your long rides.
If this 1hr ride covers 25km aim to gain 250m of climbing (25km x 10m = 250m of climbing).
Additionally, most of the climbing is in the second half of the ride. Therefore, aim to replicate this in training if possible (flatter for the first half of your ride and more climbing for second half).
The IronMan 70.3 Oman Run Course covers 21km with around 130m of climbing. That means for your long runs try to cover 6m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 60m.
HR Zone should be in Zone 1 - 2 for majority of this run (it may go in to Zone 3 - 4 for uphills by try to keep in Zones 1 and 2).
4 x 250 as:
1 and 3 as freestyle
2 and 4 made up of 100 kick, 100 6/1/6, 50 freestyle
All on 30 seconds rest.
4 x 200 as:
1 drill (your choice)
1 freestyle - all on 20 seconds rest.
3 x 100 as
25 fast - T-Pace - 5seconds
75 easy - on 15 seconds rest
400 at T-Pace + 10
300 Pull Buoy (with paddles).
When I say with paddles, only use them if you are a used to swimming as they put extra pressure on the shoulders.