Week 10: IRONMAN Western Australia HR-based workouts

Author

Stuart Harsley

All plans by this Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:00
Training Load By Week
Average Weekly Training Hours: 04:00
Average Weekly Breakdown

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.

Back to Plan Details

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

Week 10: IRONMAN Western Australia HR-based workouts

$10.00 - Buy Now
_