12 week polarised winter plan for XTRI

Average Weekly Training Hours 11:52
Training Load By Week
Average Weekly Training Hours 11:52
Training Load By Week

A 12 week polarised winter training plan designed to lead into a 12-16week XTRI or Ironman training block. It does not include regular rest days and is a demanding plan but does include functional training sessions which have supporting videos that can be found here:

Functional:
https://photos.app.goo.gl/ZuaeDGxwzajsBMo27

Brick Functional
https://photos.app.goo.gl/oydxB7dS1UhyQqR29

Swim Functional
https://photos.app.goo.gl/FBq5EhToVzu51Qhf6

A downloadable pdf version is available on request and contains much more information about how to execute the plan and sessions.

Sample Day -3
1:00:00
2300m
Swim

----------
Warm Up
----------
200 easy
2x100 pull +10
2x50 as 25 FAST 25 easy +15
----------
Main Set
----------
20x50 +20
as 35m easy + 15m max

3x200 paddles pull steady
----------
Cool Down
----------
200 easy
----------

Sample Day -3
0:30:00
Bike

15min very easy build

5x{

1min BIG GEAR (50-60rpm, stand for first 30sec)

1min HIGH CADENCE (90-110rpm, seated)

5min easy

Sample Day 0
1:00:00
2400m
Swim

----------
Warm up
----------
400 own choice

4x100 drill
{25s scull, short dog, long dog, rear scull}

see video
----------
Main Set
----------
3x200 pull + 10sec

3x200 paddles pull + 10sec

All steady pace
----------
Cool down
----------
400 easy own choice
----------

Sample Day 0
1:00:00
Bike

----------
15min easy build
----------
HIIT set:
----------
5x20sec high cadence spin ups
+ 40sec very easy


5x 30sec CLOSE TO MAX
+ 60sec very easy


5x15sec BIG GEAR sprints
+75sec easy
----------
Strength set:
----------
2x4min 66-65rpm strength + 2min easy

Intensity is steady with relaxed breathing working legs not lungs.
----------
Easy to 45min
----------

Sample Day 1
1:00:00
2500m
Swim

----------
Warm Up
----------
300 swim
6x50 pull build 1-3/ 4-6 +10sec
----------
Main Set
----------
16x25 { 1 FAST 1 easy +10
100 easy
12x25 { 2 FAST 1 easy +15
100 easy
8x25 { 3 FAST1 easy +20
100 easy
4x25 { 4 FAST +20
100 easy

3x100 paddles pull steady +10
----------
Cool Down
----------
300 easy
----------

Sample Day 2
1:45:00
Long bike

Option to do 2-4 hours easy road ride.
----------
Trainer option:
----------
30min easy building to steady AERO!

5x 1min 55rpm standing + 1min 90rpm+seated
----------
(1min BEST YOU CAN +2min easy) x5

5min easy

3x10min ~70-80% TEMPO
{as 6min preferred cadence + 4min 2 gears or 10rpm lower.
+5min easy


----------
Easy to 1hr 45min

Sample Day 2
0:15:00
Brick functional

--------------------
3 x 30sec single leg balance

{as 15sec flat foot, 15sec rolling to fore foot then step forward on to opposite leg and repeat.
--------------------
2min Monty Python Drill

{see video
--------------------
1min MPD with added core rotation

{see video
--------------------
2x20 snappy heel lifts
2x20 single leg dips
2x20 bend and snap drills

{see video
--------------------

Graeme Stewart
|
Stewart Sports

I specialise in triathlon, X-tri and Swim-Run with a specific background in long distance and Ironman. I think outside the box and do not follow outdated or generic training dogmas.

Please check our team website for full details of services and pricing

http://www.graemestewart.com