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Week 7: IRONMAN Western Australia HR-based workouts

Author

Stuart Harsley

All plans by this Coach
No Ratings

Length

1 Week

Plan Specs

triathlon ironman intermediate advanced hr based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Make sure you apply this to start November 4 and also delete the free plan from that week



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:00 hrs 3:00 hrs
1:12 hrs 1:12 hrs
8:09 hrs 6:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:00 hrs 3:00 hrs
1:12 hrs 1:12 hrs
8:09 hrs 6:00 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

1:12:00
3600m
Swim Foundation

WARM UP:
500 easy freestyle
---------------------
400 fins as:
4 x (25 left arm only, 25 freestyle, 25 right arm only, 25 freestyle)
---------------------
300 pull buoy breathing every 3/5/7/3/5/7....
---------------------
100 easy freestyle

BUILD:
6 x 50 fins (building speed throughout each 50) (+10s rest)

MAIN:
2000 at moderate effort (with or without pull buoy)

COOL DOWN:
100 easy choice

Sample Day 2

0:45:00
45.7TSS
Run Threshold Intervals (RTI10)

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

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

MAIN:
3 sets of:
- 6 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 2

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 3

0:45:00
41.7TSS
Run Foundation (RF6)

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

WARM UP:
5 minutes easy effort (Zone 1)

MAIN:
35 minutes moderate effort (Zone 2)

COOL DOWN:
5 minutes easy effort (Zone 1)

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

Sample Day 4

4100m
Swim Aerobic Intervals (SAI5) - with wetsuit

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:
7 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 4

1:00:00
56.6TSS
Cycling Foundation (CF9p-i)

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:
5 x
- 5 mins upper Zone 2
- 5 mins lower 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

Sample Day 6

6:00:00
280TSS
Cycling Aerobic Intervals (CAe24)

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:
190 min easy effort (Zone 1)

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