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Week 6: 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
2:40 hrs 1:00 hrs
4:45 hrs 3:00 hrs
2:29 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 1:00 hrs
4:45 hrs 3:00 hrs
2:29 hrs 1:30 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

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

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