This plan is built for Triathletes in the beginning phase of their training. If you havent done ANY training, you must do 4 weeks of aerobic work before doing this style of training. If you jump into this training without a proper level of fitness, the chances of injury are high.
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This 4 weeks introduces Z3, Sweet Spot 85-95% of Threshold, and very high power outputs each week. Each of these intensities, combined with lower cadence work has been proven to increase your Threshold as well as developing the muscular system, which will help lower your levels of fatigue, which will help your running off the bike
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There are swim and run workouts provided that compliment what you should be doing during a phase like this. This is a BIKE focus so trying to do too much swimming and running will take away the advantages you will gain from this plan.
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If you are someone who is new to triathlon or doesnt run well off the bike, this plan will give you a jump start to what you should be doing to improve your running off the bike.
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any additional questions send Steve an email at Stevenbrandes@gmail.com or visit his website at www.nextleveltriathlon.org or listen to his podcast at www.insidethebigring.com