IMWA Week 1 power & pace-based workouts + testing

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

HR-based workouts for those using the free 10-week IMWA plan

Sample Day 1
1:00:00
Run Threshold test

5-10 mins of activations to fire the running muscles and brain up.
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10 mins easy running
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10 mins test prep as...
2 x 3 mins build to 80-90% effort / 2 mins easy
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2 mins STOP REST
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5km TEST TT
*****Make your to hit the lap button before and after to record the interval*****
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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
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Rest 1 minute
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400 time trial (at the fastest you can maintain for 400) RECORD TIME
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Recover for 5 minutes with very easy swimming
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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
75.5TSS
Cycling Foundation (CF11)

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
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3 mins as...
1 min hard effort
1 min easy effort
1 min hard effort
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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 (SAI2))

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
70.3TSS
Run Foundation (RF9)

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
177.2TSS
Cycling Aerobic Intervals (CAe35)

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)

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.