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Week 5: IRONMAN Western Australia power and pace-based workouts

Author

Stuart Harsley

All plans by this Coach
No Ratings

Length

1 Week

Plan Specs

triathlon ironman power based pace based

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Plan Description

Make sure you apply this to start 21 October



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:31 hrs 2:40 hrs
7:39 hrs 5:30 hrs
2:40 hrs 1:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:31 hrs 2:40 hrs
7:39 hrs 5:30 hrs
2:40 hrs 1:10 hrs
—— ——

Training Load By Week


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.

Sample Day 1

1:01:00
64.3TSS
Run Threshold Intervals (RTI12)

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

WARM-UP:
5 mins easy jog (Zone 1)
10 mins moderate effort (Zone 2)

MAIN:
4 sets of:
- 7 min hard effort (Zone 3)
- 2 min easy effort (Zone 1)
------------------------------
5 mins moderate effort (Zone 2)

COOL DOWN:
5 mins 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

1:00:00
55TSS
Cycling Foundation (CF9)

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:
45 min moderate (Zone 2)

COOL DOWN:
5 min in easy (Zone 1)

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

All intervals at 85-95 RPM unless otherwise specified

Sample Day 2

0:50:00
2400m
65.3TSS
Swim CSS Intervals (SCI14/16)

WARM UP:
2 x 50 easy freestyle, 10s recovery
2 x 50 as 25 scull, 25 freestyle
2 x 100 as 50 6/3/6 drill, 50 freestyle, 10s rest
4 x 50 as 25 right/left arm only, 25 freestyle, 10s rest
4 x 50 as 25 fingertip drag, 25 freestyle, 10s rest
4 x 50 as build from easy in first 50 to hard in 4th 50, 20s rest

MAIN:
5 x 200 hard effort (Zone 3), 20s rest

COOL DOWN:
400 easy (Zone 1) choice

Zone 3 is hard - at or below threshold, threshold being the pace you could hold for 400.

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

Sample Day 2

0:30:00
26.7TSS
Run Foundation (RF3)

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

WARM UP:
5 minutes easy effort (Zone 1)

MAIN:
20 minutes moderate effort (Zone 2)

COOL DOWN:
5 minutes easy (Zone 1)

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

Sample Day 3

1:09:00
70.7TSS
Cycling Threshold Intervals (CTI5)

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
5 min moderate effort (Zone 2)


MAIN:
4 sets of:
- 8 min hard effort (Zone 3)
- 3 min @ easy spin

5 min moderate effort (Zone 2)

COOL DOWN
5 mins @ easy spin (choice cadence)

All intervals at 85-95 RPM unless otherwise specified​

rpm = revolutions per minute (cadence)

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

Sample Day 4

1:10:00
3500m
Swim Foundation (SF9) pyramid

WARM UP:
2 x 50 easy freestyle, 10s recovery
2 x 50 as 25 KOS, 25 freestyle, 10s rest
4 x 50 as 25 6-3-6, 25 freestyle, 10s rest
2 x 50 as 25 scull, 25 freestyle, 10s rest

MAIN:
100 moderate effort (Zone 2), 10s rest
200 moderate effort (Zone 2), 10s rest
300 moderate effort (Zone 2), 10s rest
400 moderate effort (Zone 2), 10s rest
500 moderate effort (Zone 2), 60s rest
500 moderate effort (Zone 2), 10s rest
400 moderate effort (Zone 2), 10s rest
300 moderate effort (Zone 2), 10s rest
200 moderate effort (Zone 2), 10s rest
100 moderate effort (Zone 2), 10s rest


COOL DOWN:
N/A

KOS = kick on side drill
DRILLS: Go to https://shotcoaching.com.au/swim-drills/ for information on swim drills

Sample Day 5

5:30:00
260TSS
Cycling Aerobic Intervals (CAe23)

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:
160 min easy effort (Zone 1)

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