IMWA Week 1 HR-based workouts + testing

Author

Stuart Harsley

All plans by this Coach

Length

1 Week

Typical Week

1 Day Off, 2 Other, 3 Run, 3 Swim, 3 Bike

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced hr based

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Summary

HR-based workouts for those using the free 10-week IMWA plan. Don't forget to remove the free plan when you apply this plan, otherwise you'll have two sets of workouts for the week! Also, make sure you apply the plan to start 23/9/19.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:40
Training Load By Week
Average Weekly Training Hours: 12:40
Average Weekly Breakdown

Stuart Harsley

SHOT coaching

My coaching approach draws on my experience across all levels of triathlon, formal coaching training (triathlon and corporate), a lifelong passion for continuing education, and professional training as a scientist in physiology, epidemiology, and biostatistics. I pride myself in being up to date with the latest techniques and technology. My coaching style is highly individualized to the athlete, and I take a high level of personal interest in my athletes’ progress - your success is my success.

Back to Plan Details

Sample Day 1

1:00:00
Run Threshold test

5-10 mins of activations to fire the running muscles and brain up.
----
10 mins easy running
----
10 mins test prep as...
2 x 3 mins build to 80-90% effort / 2 mins easy
----
2 mins STOP REST
----
5km TEST TT
*****Make your to hit the lap button before and after to record the interval*****
----
Balance easy to 60 mins

Sample Day 2

0:50:00
2200m
Critical Swim Speed (CSS) Test

WARM UP:
2 x 50 easy freestyle, 10s recovery
8 x 50 as 25 choice of drills, 25 freestyle, 10s rest
4 x 50 as build from easy in first 50 to hard in 4th 50, 20s rest

MAIN:
4 x 50 freestyle (25 fast, 25 easy), 20s rest
4 x 100 freestyle moderate, 20s rest
-----------------
Rest 1 minute
-----------------
400 time trial (at the fastest you can maintain for 400) RECORD TIME
-----------------
Recover for 5 minutes with very easy swimming
-----------------
200 time trial (at the fastest you can maintain for 200) RECORD TIME

COOL DOWN:
200 choice


DRILLS: Go to https://shotcoaching.com.au/swim-drills/ for information on swim drills

Sample Day 2

1:30:00
76.7TSS
Cycling Foundation

WARM UP
5 mins @ easy spin (85+ rpm)
5 sets of:
30 sec @ cadence 100+rpm (low power, just high cadence)
30 sec @ easy spin

MAIN:
20 min EASY effort (Zone 1)
50 min MODERATE effort (Zone 2)

COOL DOWN:
10 min in easy (Zone 1)

Go to https://shotcoaching.com.au/training-zones for info on zones

Sample Day 3

1:00:00
20 min LT/FTP test

WARM UP:
10 mins easy at cadence >80 RPM
--------------
3 mins as...
1 min hard effort
1 min easy effort
1 min hard effort
--------------
15 mins as...
5 mins easy effort
5 mins hard effort
5 mins easy effort

MAIN:
20 mins Time Trial
***Hit the lap button on your HR/power measuring device to record the 20 mins interval***

COOL DOWN:
Easy spinning to 60 mins
hard = best effort you can maintain for the interval

Sample Day 4

1:00:00
3000m
Swim Aerobic Intervals

WARM UP:
2 x 50 easy freestyle, 10s recovery
2 x 50 as 25 polo, 25 freestyle, 10s rest
1 x 100 as sighting every 6 strokes, 10s rest
2 x 50 as 25 very fast, 25 freestyle, 10s rest
1 x 100 as 25 easy, 25 fast, 25 easy, 25 fast, 10s rest

MAIN:
8 x 300 moderate effort (Zone 2), 30s rest

COOL DOWN:
100 easy effort (Zone 1)

Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones

Sample Day 4

1:00:00
40TSS
Run Foundation

5-10 mins of activations to wake up the running muscles

WARM UP:
5 minutes easy effort (Zone 1)

MAIN:
50 minutes moderate effort (Zone 2)

COOL DOWN:
5 minutes easy effort (Zone 1)

Go to https://shotcoaching.com.au/training-zones for info on zones

Sample Day 5

3:30:00
180TSS
Cycling Aerobic Intervals

WARM UP:
10 min easy effort (Zone 1)

MAIN:
4 x
- 30 min moderate effort (Zone 2)
- 10 min easy effort (Zone 1)

COOL DOWN:
40 min easy effort (Zone 1)

IMWA Week 1 HR-based workouts + testing

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