Browse More Plans

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

Browse More Plans

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

Author

Tatjana Ivanova

Length

6 Weeks

Plan Description

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 coachtatjana@gmail.com.
Thank you, good luck and stay healthy, safe and motivated!
Coach Tatjana

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:07:00 01:30:00
Bike x2
03:06:00 02:00:00
Strength x2
00:45:00 00:40:00
Other x1
00:22:00 00:45:00
Day Off x1
—— ——
Custom x1
00:40:00 00:50:00
Workouts Per Week Weekly Average Longest Workout
Run
03:07:00 01:30:00
Bike
03:06:00 02:00:00
Strength
00:45:00 00:40:00
Other
00:22:00 00:45:00
Day Off
—— ——
Custom
00:40:00 00:50:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$99.00 - Buy Now