Browse More Plans

Winter Block - Balanced Tri Program with FTP Work

Browse More Plans

Winter Block - Balanced Tri Program with FTP Work

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Luke Dragstra

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a good program for the deep of winter for goal-oriented athletes with minimal time for training. The total hours don't exceed 8 per week and the TSS around 450-550 and we go for 1 session per day (or 2 short sessions done together). Doing the program in a consistent fashion will keep you around the 60s in CTL.
My one-on-one athletes will do this level of training through the winter and ramp up in the spring and summer to bigger weeks of 600-800tss (9-12hrs) with a volume focus and we shoot for a CTL of 80-100 for thier big events. This block is meant to support the volume block coming through the strength and core sessions and the harder threshold riding. We hope to increase our FTP during this phase and then hold it through volume phase so that in the end our IM or half IM effort will be at a reasonable % of an improved FTP, with enough volume and strength that we can run a strong marathon/half marathon afterwards.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
03:39:00 04:00:00
Swim x2
00:06:00 01:00:00
Run x2
01:24:00 01:40:00
Strength x2
00:58:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:39:00 04:00:00
Swim
00:06:00 01:00:00
Run
01:24:00 01:40:00
Strength
00:58:00 00:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Luke Dragstra

dragstras.com

Comprehensive training Plans for all things Triathlon.
for fees and more information see http://www.dragstras.com/coaching


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$79.00 - Buy Now