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Week 10: IRONMAN Western Australia HR-based workouts

Author

Stuart Harsley

All plans by this Coach
No Ratings

Length

1 Week

Refund Policy

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 25 and also delete the free plan from that week


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex3
1:59 hrs 1:00 hrs
Swimx3
1:05 hrs 0:45 hrs
Runx2
0:55 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
1:59 hrs 1:00 hrs
Swim
1:05 hrs 0:45 hrs
Run
0:55 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

View all Training Plans by this Coach

Sample Day 1

1:00:00
55TSS
Cycling Foundation (CF9)

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

0:40:00
41.7TSS
Run Strong Finish (RSF4)

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

2000m
Swim Short Intervals (SSI1))

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

0:40:00
41.7TSS
Cycling Strong Finish (CSF4)

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

0:45:00
2000m
58.74TSS
Swim CSS Intervals (SCI1)

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

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 5

0:20:00
13.3TSS
Cycling Recovery (CR1)

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

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