12 weeks to 70 point 3
12 weeks to 70 point 3
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Alex Boike
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
ZONE 1 [Z1] Recovery - 60 to 65% of max. Easy pace, feels nice and light
ZONE 2 [Z2]Steady - 65 to 75% of max. Fairly easy pace. Easy enough so that you could hold a conversation
ZONE 3 [Z3]Tempo - 75% to 80% of max. Fairly hard, but sustainable pace
ZONE 4 [Z4] Race tempo - 80 to 90% of max. Hard pace
ZONE 5 [Z5]Red line - 90% to 100% max. Very hard, not sustainable for long
KEY
FC Front crawl
BACK Backstroke
BREAST Breaststroke
PULL FC with pull-buoy float
PULLANKLES FC with pull-buoy between ankles
KICK Kicking on front & holding float
FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes)
WU Warm up
WD Warm down
Ensure you setup you training zones correctly in Training Peaks. If you require assistance with this, please reach out.
Clearance from a physician or doctor is required to ensure you are safe to conduct this type of program.
Due to the nature of the program being conducted online without visual oversight. No responsibility is taken by the author of this program if an injury occurs as a result of conducting this program. The athlete understands this risk, and only conducts the program at their own risk.
If you are interested in tailored programming/coaching please reach out via email to connect with me as your coach.
Link you Garmin, apple watch, Suunto, or other smart watch to Training Peaks to allow the program to be displayed on your watch.
If you have any questions relating to this program, please email brutality.strength.condition@gmail.com
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:10:00 | 00:55:00 |
|
Bike
x2
|
03:38:00 | 03:00:00 |
|
Swim
x2
|
00:02:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:10:00 | 00:55:00 | |
|
|
03:38:00 | 03:00:00 | |
|
|
00:02:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness 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.
15% 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.
$114.74 USD for the first year, billed yearly.