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Anti-virus no pool/home gym triathlon plan - beginners


Tatjana Ivanova

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6 Weeks

Plan Description

This plan is for the time with no access to the pool or gym. It is suited for beginners and intermediate athletes who look back at 2-3 months of training this season and 1-2 years of training and racing half or full Ironman distance.
The focus is on building foundational aerobic endurance, functional strength and power endurance.
- Swimming is replaced by "dry land" functional training to build swim specific muscles and by stretch cord drills to maintain muscle memory.
- Plyometric exercises (jumps and squats) serve to develop power endurance and strength of key cycling and running muscles.
- Interval training builds VO2max and fatigue resistance.
- Base endurance (“diesel”) training is key to foundational aerobic fitness.
- Key parameters: HR Zone, % of FTP (power), duration and perceived exertion.

Each training in described in detail and a visual guideline is provided for each S&C session.

Six weeks are in 2:1 cycle: 2 weeks of load and 1 week of recovery training. Monday is a day off training every week. The 1st week contains an FTP test on the bike and Z2 running benchmark. In the 6th week we repeat both to evaluate the progress. By consistently following this plan you should see a serious and significant progress!

If you have any questions or would like to receive an additional consultation or individual plan, please contact me by emailing
Thank you, good luck and stay healthy, safe and motivated!
Coach Tatjana

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:48:00 01:15:00
Bike x2
02:29:00 01:20:00
Strength x1
00:34:00 00:40:00
Other x1
00:07:00 00:45:00
Day Off x1
—— ——
Custom x1
00:37:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
02:48:00 01:15:00
02:29:00 01:20:00
00:34:00 00:40:00
00:07:00 00:45:00
Day Off
—— ——
00:37:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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