Anti-virus no pool & home gym triathlon plan - intermediate

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Anti-virus no pool & home gym triathlon plan - intermediate


Tatjana Ivanova

All plans by this Coach


6 Weeks

Typical Week

1 Other, 2 Bike, 3 Run, 2 Strength, 1 Day Off, 1 Custom

Longest Workout

2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate masters power based hr based tss based strength

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This plan is for the time with no access to the pool or gym. It is suited for intermediate level athletes who look back at 2-3 months of training this season and 3-4 years of training and racing.
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 consulation or individual plan, please contact me by emailing
Thank you, good luck and stay healthy, safe and motivated!
Coach Tatjana


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:01
Training Load By Week
Average Weekly Training Hours: 08:01
Average Weekly Breakdown

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.

Sample Day 1

Z2 run - establishing 1hr benchmark

60min min steady in Z2, ideally on flat surface.
Record the distance and avrg. HR for 1hr run as a benchmark.

Sample Day 2

Fasted ride with gear up!

60-70min fasted. Add 5Watt each 10min, starting from very easy pedalling for 10min.

Sample Day 3

Power Run: 3x20 squat jumps & 3x10 SLS

Warm-up: 15min in Z2 with 2 very short sprints
Main set: 20 squat jumps, 5min easy jog, 10 single-leg squats (one leg in on the bench) on each leg, 5min easy jog - repeat 3x
Cool-down: 10min easy jog. Stretch well after - quads and gluteus focus!

Sample Day 4

S&C: Dynamic warm-up drills

Dynamic warm-up - please do all drills as prescribed, in highest quality and without rushing though them. The slower - the better!

Sample Day 4

No pool-no problem! Stretch cord workout

1-2 repeats of the attached workout.

Sample Day 5

Base endurance run

Steady run in Z2 - no slowing down!

Sample Day 6

FTP test

20min from 90 to 120W
3×1min high cadence at 100 RPM , P 1min normal cadence, easy
5min normal pace

5min max, all out
10min easy
20min all out effort (FTP test)

Cool Down:
10-15min easy

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