Equinox - 70.3 Plan - 15 hour max week - 16 weeks total - By Justin Trolle

Average Weekly Training Hours 10:06
Training Load By Week
Average Weekly Training Hours 10:06
Training Load By Week

This plan was designed for those athletes who attended the Equinox "Made Me Do It" camp in Dallas 2014. For more information on this plan or any of my other plans feel free to contact me directly at justin@v-tri.com

Sample Day 2
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
6 x (2min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 3
0:45:00
1006m
Easy - Swimming Session

200 = (100 swim/25 kick/25 drill)
.
250 = 1 x (3 x 50 +100 @ Hard Effort 15-20sec recovery)
.
250 = 1 x 100/150 Moderate/Hard 20-30sec recovery between sets
.
400 = 4 x 100 free w/paddles (low stroke count w/30sec rest)

Sample Day 4
1:30:00
Cycle St/Block -(5x5) @ 50RPM 1:30hours

Cycling Strength Block
1:30 hours total
.
30min Easy Spin W/U @ 95rpm @ Easy/Mod effort
Mixed Terrain.
.
Main Set:
.
5 x 5min @ 50-60RPM @ Easy/Mod effort (zone 3)
with 3-5min recovery spin between sets (depending on recovery rate and how the legs feel at 90rpm+).
.
W/D with left over time @ 90RPM+ mixed Terrain.
.
The goal of the workout is to buld strength through the full range of motion without too much aerobic or anerobic strain on the cardio system.

Sample Day 4
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
6 x (2min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 6
0:30:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
4 x (3min run 1min walk)
soft surface if possible

Warm down - (W/D) with left over time.

Sample Day 6
0:45:00
1097m
Easy - 1200 - Swimming Session

200 = own choice W/U
.
200 = ( 2 x 50 swim/50 kick)
.
300 = 1 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets.
.
300 = 2 x 150 w/fins + w/paddles)
.
200 = 1 x 200 easy swim W/D

Sample Day 7
1:30:00
Long Bike + No Sets - Z2-Z3 - 1:30

Long Bike Session 1:30 total . W/U 20-30min easy spin @ 90rpm+ with Mixed Terrain Main Set: . 30-40min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm) . W/D 20-30min easy spin @ 90rpm+ with Mixed Terrain.