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1 week to Half Iron Distance Triathlon - Intermediate

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach
No Ratings

Length

1 Week

Plan Specs

triathlon half ironman beginner intermediate advanced masters power based hr based pace based tss based

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Plan Description

1 Week Plan to allow Testing


Rebecca Romero




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:30 hrs 1:15 hrs
3:00 hrs 1:00 hrs
3:30 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:30 hrs 1:15 hrs
3:00 hrs 1:00 hrs
3:30 hrs 1:30 hrs
—— ——

Training Load By Week


Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

1:00:00
76.4TSS
TS - 1hr -FTP Test or Ramp Test

FTP test - Or Ramp test

If you have access to Zwift or TrainerRoad then you can use their Ramp Test session to get your FTP.

If not the standard 20 min FTP test below can be used.
This is ideally done with power, but we can get your average heart rate from the 20 minute test to calculate zones. If you can note the resistance level ( or number of turns from when roller touches tyre, usually 1.5 turns) and gear used on the turbo then when this is repeated we can see progression (speed or cadence). Make sure you check tyre pressure before starting so can make sure this is the same each time too.

WARM UP:
18 mins as:-
3min at effort of 2/10
3min at 3/10 Warm-up
3min at 4/10
3min at 5/10
3min at 6/10 Tempo (race pace)
3min at 7/10 Strong effort
3min at 2/10 Recovery
PREP SET:
4 x 1min Fast pedal (low effort) with 1min recovery
3:00 Recovery at 2/10
FTP TEST:
20mins aim is to go as hard as possible for 20 minutes. So gauge your effort from the start so you can give it all for last five minutes.
COOL DOWN:
3 mins easy pedalling

Sample Day 2

1:00:00
3600m
75TSS
Speed5-60min - 50s & 25s - (3000m - 3600m)

This speed phase is intended to work on top end speed for a few weeks prior to switching to the race prep phase to ensure you have the ability to change pace and get off the start fast.

Sample Day 2

1:00:00
68.8TSS
Str - 1hr - 8 x 1 min Hill Reps

You need a hill that takes around 1min to run up for this session. Run up the hill at a 5-10k pace effort
Warm Up:
20 mins steady run

Hills
8 x 1 min hill rep,
2 min easy jog down as recovery

Cool Down:
10 mins easy run

Sample Day 3

1:00:00
73.6TSS
BuildWk1-Sess1-60mins Overs&Unders

3 sets of Over and Unders. These are intervals at just below and above your FTP. These will help your build to just used to effort at around FTP level and the "Overs" will help boost your FTP.

Each set has 3 repeats of 2 mins Under at 95% & 1 min Over at 105%

Sample Day 4

1:00:00
3500m
70TSS
Speed4- 125's & 25's - 60min (3000m - 3500m)

This speed phase is intended to work on top end speed for a few weeks prior to switching to the race prep phase to ensure you have the ability to change pace and get off the start fast.

Sample Day 4

0:45:00
52TSS
EN - 45mins - General Endurance

An easy/steady run at a comfortable, conversational pace, about one to two minutes per mile slower than your 5K pace if you know it. These runs are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not getting too fatigued or at risk of injury.

Sample Day 5

1:30:00
94.7TSS
Build Wk1-Sess3-90mins 4 x 9min 95% FTP

This session has 4 x 9 min at 95% of FTP Intervals in the Threshold wattage range

If possible do the intervals in your aero position to develop specific strength and acclimatisation to the position

Between the intervals a 9 minute recovery at 55% FTP

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