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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.


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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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x2
3:39 hrs 4:00 hrs
Swim x2
0:06 hrs 1:00 hrs
Run x2
1:23 hrs 1:40 hrs
Strength x2
0:58 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:39 hrs 4:00 hrs
Swim
0:06 hrs 1:00 hrs
Run
1:23 hrs 1:40 hrs
Strength
0:58 hrs 0:40 hrs

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


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