This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.
This is a test to determine both progress and a good base for this phase of swim training.
WU: 200 swim, 4x50 drill, 4x50 build.
Main: 3x300. Rest :30 between. Goal is for the best average time, but each one should be no more than about :08 from the others.
CD: 100 easy pull.
Note the times from each one. Remember the average time per 100, as this will be your threshold pace or T-pace.
WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 200 (15”), 100.
CD: 100 easy with emphasis on form.
10 minutes zone 1 then steady zone 2.
Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.
Endurance ride. Zones 1-2, conversational pace.
Endurance run. Zone 1-2, conversational pace.