Week 7: IRONMAN Western Australia pace/power-based workouts

Author

Stuart Harsley

All plans by this Coach

Length

1 Week

Typical Week

3 Swim, 5 Other, 3 Bike, 4 Run, 1 Day Off

Longest Workout

1:12 hrs swim
6:00 hrs bike
3:00 hrs run

Plan Specs

triathlon ironman 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.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 14:21
Training Load By Week
Average Weekly Training Hours: 14:21
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

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)

Week 7: IRONMAN Western Australia pace/power-based workouts

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