This is an off season plan for athlete who are looking to improve times in IRONMAN or70.3 races. It is a competition phase plan that n focuses on nuero-muscular facilitation and V02 max training. It should lead to improvements in running and cycling economy and muscular power.
As the plan is based on the polarised training model it is important that easy sessions are kept very easy but when completing the V02 intervals it is equally important that they are at a sufficient level of intensity. By the end of a hard set you should be at a point where you couldn't do another rep at that pace.
If you have to miss sessions ensure that you prioritise the harder sessions and cut the zone 2 sets. However, make sure you allow at least 2 sleeps between hard sessions. This will ensure you can recover and work hard in the next session.
A set to help improve pedal efficiency whilst building strength. However ,the effort levels should not lead to large amounts residual fatigue.
This test is designed to establish your vV02 pace (see Racesnake.co.uk for more info.). Make sure that you can record the distance you cover accurately (to within 3m).
A running track is the best location for this test, but a flat firm circuit will suffice.
Your vV02 pace is the average pace you sustain for the 6 minutes and you will conduct most of your hard intervals at this pace.
This is an endurance session as we start to develop race distance endurance.
The last rep here aims to simulate the end of an IM swim when you are tired, through each 50m easy, keep your stroke together.
This session develop peak power and V02 max increasing aerobic capacity and neuro-muscular co-ordination.
simple 2.30hrs z2 bike. Out of the saddle efforts on shorter hills.
run 30mins @ z2 over a hilly course