Week 9: IRONMAN Western Australia power/pace-based workouts

Author

Stuart Harsley

All plans by this Coach

Length

1 Week

Typical Week

3 Swim, 4 Bike, 4 Run

Longest Workout

0:40 hrs swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon ironman intermediate advanced power based pace based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 18 and also delete the free plan from that week

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:15
Training Load By Week
Average Weekly Training Hours: 09:15
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

0:20:00
1000m
Short and sweet (STa1)

WARM-UP
300 including a mix of your favorite drills
200 as build from easy to hard
____________________________________________
MAIN:
4 x 50 hard effort, 15s rest
100 easy
2 x 50 hard effort, 15s rest
____________________________________________
COOL DOWN:
100 easy

Sample Day 2

0:31:00
33TSS
Cycling Speed (CSp3)

WARM UP:
5 min Zone 1

MAIN:
5 min Zone 2
----------------
4 x
- 2 min Zone 4 @ RPM 85-95
- 2 min easy

COOL DOWN:
5 min 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

Sample Day 2

0:40:00
36.7TSS
Run Foundation (RF5)

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

WARM UP:
5 minutes easy effort (Zone 1)

MAIN:
30 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 3

0:40:00
1800m
58.74TSS
Swim Mixed Intervals (SMI2)

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 effort (Zone 3), 15s rest
250 easy (Zone 1) (choice)
10 x 25 maximum effort/sprint/Zone 5, 10s rest

COOL DOWN:
300 easy (Zone 1) choice

Sample Day 3

2:00:00
80TSS
Cycling Recovery (CR13)

2 hours in 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
60TSS
Run Tempo (RT16)

WARM UP:
10 min Zone 1

MAIN:
10 min Zone 2
20 min Zone 3
10 min Zone 2

COOL DOWN:
10 min Zone 1

Sample Day 5

1:00:00
63.3TSS
Cycling Tempo (CT30)

WARM UP:
5 minutes Zone 1

MAIN:
15 min Zone 2
20 min Zone 3
5 minutes Zone 2

COOL DOWN:
5 minutes Zone 1

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

Week 9: IRONMAN Western Australia power/pace-based workouts

$10.00 - Buy Now
_