70.3_Level 2

Average Weekly Training Hours 07:55
Training Load By Week
Average Weekly Training Hours 07:55
Training Load By Week

This plan begins after a period of base training. The expectation is that you will begin this program with the ability to comfortably swim 1000 yards, bike for 60 minutes and run 5 miles at an easy pace. Exercise prescription and endurance race pacing are determined by your current fitness. When you begin a training protocol it is important to perform field-testing to determine Functional Threshold Pace or Power (FTP). This pace/power corresponds approximately to your lactate threshold, or the pace/power sustainable for one hour. Contact ParkerPerformanceTraining.com for help with field-testing and individualized athlete pacing for all disciplines. Alternatively, heart rate training can be valuable in determining pacing. All workouts should use the aerobic zone unless otherwise indicated. It is important to note that genetic differences, heat, training state, dehydration, and nervousness can affect heart rate. Use the following formula to determine your aerobic zone: Aerobic Zone 75% HRmax= 220-age x .75 to determine lower range Aerobic Zone 80% HRmax= 220-age x .80 to determine upper range

Sample Day 1
0:20:00
SWIM

Sample Day 1
0:30:00
BIKE

Sample Day 2
0:20:00
SWIM

Sample Day 2
0:30:00
RUN

Sample Day 4
1:00:00
BRICK

Bike then run.

Sample Day 4
0:30:00
BRICK

Bike then run.

Sample Day 5
0:20:00
SWIM

Michael Parker
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Parker Performance Training

Parker Performance Training specializes in helping people of all abilities take the next step in their athletic development. P2 uses metabolic testing, field testing, and comprehensive algorithms, to identify each athlete's physiological profile to determine customized exercise intensities and training plans. That means, we do all the planning, you have all the fun!