Week 10: IRONMAN Western Australia HR-based workouts
Browse Training Plan Store
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
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
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
____________________________________________
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