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Parker Performance Training

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16 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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 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 fatigue, dehydration, and nervousness can affect heart rate. Use the following formula to determine your aerobic zone:
Aerobic Zone 70% HRmax= 220-age x .70 to determine lower range
Aerobic Zone 80% HRmax= 220-age x .80 to determine upper range

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:51 hrs 2:00 hrs
Day Off x2
—— ——
Swim x2
0:48 hrs 0:45 hrs
Bike x2
2:50 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:51 hrs 2:00 hrs
Day Off
—— ——
0:48 hrs 0:45 hrs
2:50 hrs 3:00 hrs

Training Load By Week

Michael Parker

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!

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