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Week 8: 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 11 and also delete the free plan from that week



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:30 hrs 2:30 hrs
8:12 hrs 6:00 hrs
1:06 hrs 1:06 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:30 hrs 2:30 hrs
8:12 hrs 6:00 hrs
1:06 hrs 1:06 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

0:30:00
26TSS
Run Threshold Intervals (RTI13)

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

WARM-UP:
10 mins easy jog (Zone 1)

MAIN:
3 sets of:
- 3 min hard effort (Zone 3)
- 2 min easy effort

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
40TSS
Cycling Recovery (CR9)

60 min easy (Zone 1)

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

Sample Day 2

1:06:00
3300m
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…
2 x 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:
3 x 300 hard effort, 30s rest
3 x 200 hard effort, 20s rest
3 x 100 hard effort, 15s rest
3 x 50 hard effort, 10s rest
50 easy

Sample Day 2

1:12:00
78TSS
Cycling Threshold Intervals (CTI6)

WARM UP
5 min @ easy spin (85+ rpm)
5 min at moderate effort (Zone 2)


MAIN:
4 sets of:
- 10 min at hard effort (Zone 3) (85-95 rpm)
- 3 min @ easy spin


COOL DOWN
5 min at moderate effort (Zone 2)
5 min @ easy spin (choice cadence)

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

2:30:00
115TSS
Run Aerobic Intervals (RA13)

5-10 mins of activations to wake up the running muscles (see www.shotcoaching.com.au/run-activations

WARM-UP:
10 mins easy effort (Zone 1)

MAIN:
3 sets of:
- 15 min moderate effort (Zone 2)
- 5 min easy effort (Zone 1)

COOL DOWN:
80 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 4

4500m
3.8 km Race Simulation (in wetsuit, in open water)

Ensure you have had a good breakfast and properly hydrated.

Warm-up on dry land and spend some time making sure your wetsuit is properly adjusted, in particular that the shoulders are nice and free.

200 easy
4 x 100 as 25 hard/75 easy
100 easy
________________________________
Stop and rest for a few minutes
________________________________
3.8 km at race pace. Practise sighting, breathing both sides (if you can), etc, in full race mode.

Sample Day 5

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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