Team Oxygenaddict sample- 4 weeks 703 / IM

Average Weekly Training Hours 10:04
Training Load By Week
Average Weekly Training Hours 10:04
Training Load By Week
Sample Day 1
0:45:00
75TSS
(Bike) Z4 FTP HR Threshold Test

WUp: (20')
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
- - -
Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
- - -
20' TT effort at the highest average speed/power you can maintain for 30 minutes.
- - -
Cool Down: 5-10 mins easy spin.
- - -
Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
Record HR using HRM for analysis afterwards.
- - -
To find your FTP (functional threshold power)
, we multiply 0.95 x your Normalised power during this 20 minute test.

Sample Day 1
0:45:00
1700m
(Swim) Threshold #0CSS Test

Warm Up: (750m) 2 x 100 easy +30s 4 x 50 choice Drill, as 25 drill 25 full stroke 2 x 100 build pace through rep to moderate 2 x 50 build pace through rep to fast 2 x 25 fast - - - Main Set: (750m) 400 Time Trial (2-4 mins recovery, as necessary) 2 x 25, 2 x 50 easy, as active recovery +20s RI 200 Time Trial - - - Cool Down: (200) 4 x 50 easy, choice of stroke - - - Make sure you record your times for the 400 and 200 time trial. Swim them as fast as you can, but don't start off too fast and then fade. Remember, even pace will not feel like even effort - you'll have to build your effort through each TT.

Sample Day 2
1:00:00
64.4TSS
(Bike) SST 2x15' 85%-90%-95%

SST (Sweetspot) efforts are 'just below threshold' - so you get almost all of the training benefit of FTP work, with a much faster recovery.
If you are riding with a power meter, simply follow the % FTP directions.
If you do not have a power meter, use the following HR guidance:

85% FTP = Mid Z3 HR
90% FTP = Top Z3 HR
95% FTP = Mid Z4 HR

Sample Day 3
1:00:00
(Swim) Drill / CSS #4 Int

Warm up: (400m) 100 easy 50 kick as alternate lengths easy/tempo 100 pull 50 kick 100 steady - - - Drills: (600m) 2 x (25 fist, 25 swim) 2x (50 catch up, 50 swim) 2x (75 thumb zipper, 75 swim) - - - Main Set: (1200m) 3 sets of 200 @ CSS on 20s 4 x 50 as 25 fast, 25 easy on 10s Note: CSS is ‘critical swim speed’ – roughly 4 seconds per 100m SLOWER than 400m pace. - - - Cool Down: (200m) 200 as 25 choice of stroke, 25 easy crawl

Sample Day 3
0:30:00
(Run) Steady E-pace

Warm Up: 5 minutes gradually building to E pace.
- - -
Main Set: Run the rest of the session holding E-pace. Breathing should be relaxed and regular.
- - -
Think about technique as you run - relaxed shoulders, hand position in front of bottom of rib cage, elbows bent at ninety degrees.
Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 4
1:00:00
(Run) Long Endurance

Long run at E-pace
- - -
Warm Up: 5' gradually increasing pace and heart rate.
- - -
Main Set - Run for the rest of the duration of the workout as
9' run at E-pace
1' brisk walk, maintaining cadence and arm position
- - -
CD as 2-5' walking and stretching, as appropriate.

Sample Day 5
0:45:00
36.1TSS
(Bike) Z2 Big Gear 3' of 10' (45')

Warm-up: (15 mins)
10' build effort, cadence above 90,
(70% FTP, HR Z2)
- - -
Main Set:
Repeating main set of
3' Big Gear, with cadence (<75), 75% FTP, Z2 HR
7' normal gear, with high cadence (90+), 70% FTP, Z2 HR
Effort for whole set is steady, HR Z2, capped at 75% FTP
- - -
Cool Down:
Last 10', ride easy, spin in little ring, 55% FTP

Rob Wilby
|
oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and those that want to represent their country at AG level.
I have coached over a hundred triathletes to successfully reach their goals - from completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.