BT: Long warm up. Then time trial 30 minutes. Turbo Race effort. Record average power, speed & heart rate. Otherwise keep heart rate in zones 1-2.
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)
WU: 15 mins progressive
MS: 4-5x(4minE2a /1minE3 / 3min E1 )
CD: 10 mins
Warm up 5-10 minutes. Then 3-4 sets of PE. Cool down (eg 5-10 minutes spinning in easy gear)
20 x 100m on 1min 40 (or time which allows 15-20seconds recovery..)
You can do this session on a treadmill set at 0% gradient or outside.
For the main set the speed should be at about half-marathon race pace.
Effort level should be no higher than E2b (L3), the emphasis is on correct cadence not speed.
You should not get faster through the set but rather shorten stride to maintain same effort and pace.
Warm-up 10mins progressive to 80% MaxHR
2 Sets of
90 secs on/90 secs off then 60/60, 45/45, 30/30, 15/15
(On a track do 500m on, 400m off, 400m on, 300m off, 300m on, 200m off, 200m on, 100m off, 100m on)
Recovery sections should just be an easy jog.
Pick up speed through series from just slower than 10k pace by increasing cadence not stride length.
Count number of strides in each effort to ensure compliance with above.
2 mins easy between sets (500m jog on track)
20 mins total
Choose a shallow gradient and run reps of 30secs - 1 min up and down maintaining a high cadence.
10 mins total
5 mins Easy cool-down
Ride mostly E1 on a rolling course.