Week 3 IMWA HR-based workouts

Author

Stuart Harsley

All plans by this Coach

Length

1 Week

Typical Week

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

Longest Workout

1:05 hrs swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon ironman beginner intermediate advanced hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 7/10/19.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:04
Training Load By Week
Average Weekly Training Hours: 09:04
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

0:45:00
41.7TSS
Cycling Foundation

WARM UP
5 mins @ easy spin (85+ rpm)

MAIN:
35 min at moderate effort (Zone 2)

COOL DOWN:
5 min at easy effort (Zone 1)

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

Sample Day 1

0:44:00
48.7TSS
Run Tempo

WARM UP:
5-10 mins of run activations to prime the run muscles
5 min at easy effort (Zone 1)

MAIN:
5 min at moderate effort (Zone 2)
24 min at mod-hard effort (Zone 3)
5 min moderate effort (Zone 2)

COOL DOWN:
5 min easy effort (Zone 1)

Sample Day 2

0:40:00
1800m
58.74TSS
Swim Mixed Intervals

WARM UP:
500 as:
2 x 100 as 25 easy / 25 mod / 25 hard / 25 easy
2 x 50 as 25 polo / 25 easy
100 as build from easy to hard
2 x 50 as 25 kick / 25 free

MAIN:
5 x 100 hard (Zone 3), 15s rest
250 easy choice (Zone 1)
5 x 50 very hard (Zone 4), 20s rest

COOL DOWN:
300 easy choice (Zone 1)

Sample Day 3

1:00:00
66.7TSS
Cycling Tempo

WARM UP:
5 minutes at easy effort (Zone 1)

MAIN:
10 min at moderate effort (Zone 2)
30 min at mod-hard effort (lower Zone 3)
10 minutes at moderate effort (Zone 2)

COOL DOWN:
5 minutes at easy effort (Zone 1)

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

Sample Day 3

0:20:00
13.3TSS
Run Recovery

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

20 minutes very easy (Zone 1)

Sample Day 4

3600m
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:
6 x 500 moderate effort (Zone 2), 60s 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 5

3:00:00
180TSS
Cycling Strength

WARM UP:
15 min Zone 1 (easy)
15min Zone 2 (moderate)

MAIN:
10 x
- 1 min at max effort (Zone 5) @ RPM 60-65
- 2 min easy (or roll down hill)
-----------------------------------
1hr 55min at moderate effort (Zone 2)


COOL DOWN:
5 min easy (Zone 1)

All RPM at 85-95 unless otherwise stated

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

Week 3 IMWA HR-based workouts

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