Week 6: IRONMAN Western Australia power and pace-based workouts

Author

Stuart Harsley

All plans by this Coach

Length

1 Week

Typical Week

3 Swim, 3 Bike, 3 Run

Longest Workout

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

Plan Specs

triathlon ironman power based pace 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.

Make sure you apply this to start 21 October

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:54
Training Load By Week
Average Weekly Training Hours: 09:54
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

0:40:00
1800m
58.74TSS
Swim Mixed Intervals (SMI1)

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 2

0:45:00
41.3TSS
Cycling Foundation (CF6p)

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 3

0:44:00
59.5TSS
Run Tempo (RT4p)

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 (lower Zone 3)
5 min at mod effort (Zone 2)

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

Sample Day 4

1:00:00
75.3TSS
Cycling Tempo (CT8p)

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 4

0:15:00
14.1TSS
Run Off The Bike (ROTB1)

5 minutes easy effort straight off the bike
_______________________________________
5 mins race pace
- ramp it up to race pace and hold
_______________________________________
5 minutes easy

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

Sample Day 5

1:00:00
3000m
66.99TSS
Threshold intervals

WARM UP
400 easy freestyle
200 fins as 25 kick-on-side Left, 25 freestyle breathe R, 25 kick-on-side Right, 25 freestyle breathe L, repeat sequence
200 pull buoy B3/5/7/3…
100 fins as 50 6/1/6, 50 freestyle

BUILD:
6 x 50 pull buoy (12.5 scull, 12.5 doggy paddle, 12.5 fast, 12.5 easy) (+10s rest )

MAIN:
5 x 100 hard effort, 10s rest
1 x 300 hard effort, 30s rest
4 x 50 hard effort, 5s rest
1 x 500 hard effort, 50s rest
2 x 150 hard effort, 15s rest

Sample Day 6

3:00:00
180.4TSS
Cycling Strength (CS16p)

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 6: IRONMAN Western Australia power and pace-based workouts

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