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

Author

Stuart Harsley

All plans by this Coach
No Ratings

Length

1 Week

Plan Specs

triathlon ironman intermediate advanced power based pace based

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Plan Description

Make sure you apply this to start November 18 and also delete the free plan from that week



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:01 hrs 2:00 hrs
3:15 hrs 1:00 hrs
1:00 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
5:01 hrs 2:00 hrs
3:15 hrs 1:00 hrs
1:00 hrs 0:40 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

0:20:00
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

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