This plan is designed to keep you (intermediate or advanced athlete) consistent with your workouts in the off season. Most of the HR zones are in the aerobic to moderate aerobic zones and will help you build a rock solid base for the upcoming season. There are a few easy track workouts included, and several longer rides and runs toward the end, but most training happens in zones Z2/Z3. The idea here is to not put too much of a training load on your body while building a nice base for the upcoming season. There is one full day off per week which I want you to use for rest, some sort of self-care, or mobility work. Self-care includes massage, chiropractor, compression boots, percussion gun etc. Mobility work includes some sort of stretching, yoga, PiYo, or band work. If you have any questions about these workouts feel free to email me at marinewifemultisport@gmail.com.
Training Zones:
For this program I am using the training intensity zones from Ironman University. Zones are calculated using your Lactate Threshold Heart Rate. The best way to get this heart rate is on the treadmill in a lab setting, however it can be done at the track with an all-out 5K race effort then recording the average HR for the effort. For those of you using a power meter I am including %FTP Bike Power.
%THR Run %THR Bike %FTP RPE (1-10)
Z1- Easy <85% THR <68% THR <55% FTP 1-2
Z2- Light Aerobic 85-89% THR 69-83% THR 56-75% FTP 3-4
Z3-Moderate Aerobic 90-94% THR 84-94% THR 76-90% FTP 5-6
Z4- Threshold 95-99% THR 95-105% THR 91-105% FTP 7-8
Z5-Above Threshold >100% THR >106% THR >105% FTP 9-10
Hi my name is Mary Timoney and I am a Certified Ironman University Triathlon Coach, a USA Triathlon Certified Level 1 Coach, USA Cycling Coach, ACSM Certified Personal Trainer, Group Fitness Instructor, and triathlete. My passion is helping athletes take their race, sport, or event to the next level. I have a wealth of experience in triathlon coaching, marathon and half marathon coaching, training plans, sports conditioning, and nutrition. Let's take your race to a higher level!