"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. Just paying for my IRONMAN 70.3 World Championship slot now! I can't thank you enough!" Farid Shavaksha, August 2015
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There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-months experience of triathlon. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.
During the main set of this workout you'll do several efforts at a hard pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at high intensity.
15mins easy jog in Zone 2.
5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.
5mins in Zone 2
These swims will build your speed endurance for race day.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
15mins easy Zone 2
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
A nice steady run, mainly in Zone 2. Chatting pace.
These sessions are carried out at lower intensities focusing on technique to improve efficiency and allowing your body some recovery.
All in Zone 2 with 15 secs rests:
300 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)
These swims will build your endurance to make the distance for race day. We'll start off fairly easy and build up gradually.
100FC in Zone 2 + 15secs rest.
5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.
200 as (FC/PULL/BACK/BREAST). All in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.