Week 10: IRONMAN Western Australia HR-based workouts
Author
Stuart Harsley
All plans by this CoachLength
1 Week
Typical Week
3 Bike, 2 Run, 3 Swim
Longest Workout
0:45 hrs swim
1:00 hrs bike
0:40 hrs run
Plan Specs
triathlon ironman intermediate advanced hr based
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Summary
Make sure you apply this to start November 25 and also delete the free plan from that week
Stats
Sample Day 1
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:
45 min moderate (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
All intervals at 85-95 RPM unless otherwise specified
Sample Day 1
5-10 mins of activations to wake up the running muscles (see www.shotcoaching.com.au/run-activations)
WARM UP:
5 min easy effort (Zone 1)
MAIN:
25 min moderate effort (Zone 2)
10 min hard effort (Zone 3)
Sample Day 2
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
1 x 100 as 25 easy, 25 fast, 25 easy, 25 fast, 10s rest
MAIN:
100 easy effort (Zone 1)
400 moderate effort (Zone 2) with pull buoy, 40s rest
12 x 25 very hard (Zone 5) 10s rest
400 in moderate effort (Zone 2) with pull buoy, 40s rest
100 easy effort (Zone 1)
COOL DOWN:
300 easy (Zone 1) choice
Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones
Sample Day 3
5 minutes easy effort (Zone 1)
25 minutes moderate effort (Zone 2)
10 minutes hard effort (Zone 3)
Use your zones from TrainingPeaks or go to https://shotcoaching.com.au/training-zones for info on zones
Sample Day 4
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
1 x 100 as 25 easy, 25 fast, 25 easy, 25 fast, 10s rest
4 x 50 as build from easy in first 50 to hard in 4th 50, 20s rest
MAIN:
10 x 100 hard effort (Zone 3), 15s rest
COOL DOWN:
400 easy choice
Refer to your zones in TrainingPeaks or go to https://shotcoaching.com.au/training-zones for info on zones
Sample Day 5
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
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COOL DOWN:
100 easy
Sample Day 5
20 min easy effort (Zone 1)
Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones