Stuart Harsley
All plans by this Coach1 Week
3 Bike, 2 Run, 3 Swim
0:45 hrs swim
1:00 hrs bike
0:40 hrs run
triathlon ironman intermediate advanced hr based
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Make sure you apply this to start November 25 and also delete the free plan from that week
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.
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
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)
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
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
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
WARM-UP
300 including a mix of your favorite drills
200 as build from easy to hard
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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
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