This programme is far more challenging than the Beginner IM Programme. Workouts are Power based for bike and HR based for the run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 80km and run 14km before starting this programme.
We use Joe Friel's 7 zones, follow this link for more info:
The programme is progressive and builds you up to being race ready for your race.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into the programme.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
Long distance racing is all about pacing and nutrition when it comes to race day. It is highly important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you, your sweat rate, you can even get sweat tested:
If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.
Good luck, if you have any questions or need the programme changed to suit your schedule email firstname.lastname@example.org
10x50 with pull buoy - @ 20sec rest
Very easy on these. It should feel easy
8x75 @ 90% of threshold pace
40sec easy recovery
5x100 @ 85% of threshold pace
4x50 warm down - 20sec rest
10min easy warm up @ Z1-2 FTPw @ 80-90rpm
5x30sec one leg drills on each leg, alternate sides - 60sec easy between drills
6x2min intervals @ Z3-4 FTPw @ 85-95rpm
2min easy to steady recovery @ 80-85rpm
11min easy warm down
Easy 30min run @ Z1HR
15min warm up @ Z1-2 FTPw
10x60sec @ cadence @ 100rpm, keep the effort comfortable - effort no higher than Z3 FTPw - 80sec easy
8min easy @ Z1-2 FTPw
10min easy to steady warm up.
6x20sec build strides/40sec easy
10x30sec steady to fast/90sec easy jog recovery
Remainder of the run easy for warm down.
400 easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
8x25 easy kick - use fins if you have them - 20sec rest
12x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
100 easy warm down
15min easy @ Z1-2 FTPw - cadence @ 80-90rpm
For the remainder of the ride keep the effort steady - no higher than Z2FTPw. Power can go over this for short periods of @ 60sec but try to keep power @ Z2.
It is always good to use HR as an indicator as well, if any hills HR can go over Z2 but not for more than 60sec - cadence range @ 80-95rpm.
Get down in your tri bars when safe to do so.