Western Sydney Half distance - 16 weeks Breakthrough plan for committed athletes

Author

Chris Hanrahan

All plans by this Coach

Length

16 Weeks

Typical Week

1 Other, 3 Bike, 3 Run, 3 Swim

Longest Workout

1:30 hrs swim
5:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced time goal multi day power based pace based

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Summary

This plan is based on you having a breakthrough race or PB. Commitment is a prerequisite! If you are unsure about your ability to follow this plan feel free to reach out and discuss via email at chris@pb3.com.au - I consider your racing success to be my coaching success!

This plan is specific towards the Australian event at Western Sydney. It is an 16 week plan that is geared towards a breakthrough race and as such is suitable more for the athlete that is experienced at training and racing. Because this plan is geared towards success, I provide support and initial customisation of this plan so that you can start knowing that it will work in with your other commitments such as family and work.

The beginning of the plan assumes a base level of fitness and will also assume the athlete has the commitment to train for 12 - 16 hours per week. It is progressive in load and has key marker sets along the way to map progress. The ideal candidate for this plan is an athlete that may have plateaued and is looking for the structure to perform at their very best on race day. No stone is left unturned, and if sessions are followed the athlete will be extremely confident on race day. Email support is available if required.

Although a power meter is not a must, to get the best out of this program it is strongly advised.

Enjoy, have a great race.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:55
Training Load By Week
Average Weekly Training Hours: 11:55
Average Weekly Breakdown

Chris Hanrahan

Performance by 3

PB3 is a triathlon and multi-sport squad coached by Nationally accredited Level 2 coach Chris Hanrahan, with almost 20 years coaching experience. The focus is on performance excellence in swim, bike and run. We coach goal oriented athletes looking to transition from good to great in endurance sports. Personalised programming with a focus on exercise science and constant feedback ensures that athletes striving for Ironman podiums, Kona qualifying or marathon best's get results they deserve.

Back to Plan Details

Sample Day 1

1:00:00
18.64mi
Aerobic endurance - 1 hour

Steady paced aerobic ride predominantly in Z2. Focus on relaxed arms and upper body with good cadence of 85 - 100rpm. Just good relaxed riding here, nothing too hard.

Sample Day 1

0:15:00
15 mins off bike

15 mins run straight off bike - aim for 90spm cadence with straight back and good form and alignment!

Sample Day 2

1:00:00
3000m
Pyramid

400 (20 RI), 300 (15 RI), 200 (10 RI), 100 - 1 minute rest
TIMES 3
1st set - pull
2nd set - FS
3rd set pull paddles or pull bands

Sample Day 3

1:30:00
31.07mi
Aerobic endurance - 90 minutes

Steady state endurance focus at 80 - 90rpm
Fine to chuck in some higher end Z3 - Z4 efforts

Sample Day 4

1:00:00
3000m
Technique swim - alignment

400 pull bilateral 8 x 50 25m one arm drill (other arm out in front) - best to use fins 25m FS breathe to that side 200 FS swim tempo 8 x 50 25m one arm drill (other arm by your side - alot tougher to do and need to focus on rotating hips and shoulders in unison - try not to lift head to get breath) 25m FS breathe to that side 200 FS swim tempo 8 x 100 snorkel pull bands focus on hands driving straight forward in front of shoulder 200 FS swim tempo 400 pull breathe to one side of pool only

Sample Day 5

2:00:00
37.28mi
Aerobic endurance - 2 hours

2 hour ride - aerobic endurance focus. Conversational pace Z1 on flats and Z3 - 4 on hills All steady state riding with cadence at 90rpm or higher

Sample Day 5

0:20:00
20 mins off bike

20 mins run straight off bike - aim for 90spm cadence with straight back and good form and alignment!

Western Sydney Half distance - 16 weeks Breakthrough plan for committed athletes

$299.00 - Buy Now