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To be successful with this plan you should have at least a year of triathlon experience. There is a semi-recovery day each week and an active recovery period every 4th week to help your body adapt and recover. You can start this plan any Monday.
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Easy/steady run in Zone 2. You should be able to talk at this pace.
These sessions will be done at lower intensities, but will progress in duration. They will help ensure you can comfortably cover the distance on race day and still have energy leftover for the bike and run.
All in Zone 2 with 20secs between sets.
200 as (50FC/50DRILL*/50FC/50BREAST),,
200 as (50FC/50DRILL/100FC).
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.
All in Zone 2:
200 as (BACK/BREAST/FC/PULL).
These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be 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
10mins easy jog in Zone 2.
5 x 5:30mins. Aim for Zone 5 (3k to 5k race pace). + 2mins jog recoveries in Zone 2.
5mins easy jog
These sessions will help maintain your feel for the water and also help you recover from tough bike and run workouts.
All in Zone 2 with 15 secs rests:
400 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)
10mins in Zone 2.
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
5mins in low Zone 2
These swims will build your speed for race day. The include threshold efforts with relatively short rest periods.
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 (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)