SF - KQ plan

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 20:12

This 12 week program is designed to put people in contention for Kona Qualifying performance. It utilizes Power Zones. If you do not have a power meter the zones prescribed relate to HR as well.

Sample Day 1
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 2
1:15:00
Masters, aerobic, form

Masters. Concentrate on form--NOT fitness! Move to a slower lane than usual.

Sample Day 2
1:15:00
200s at T-pace + 5”

WU: Start slow and gradually build pace/effort.
4 x 200 done as 100 swim, 100 kick
10 x 50 done as 25 drill (your limiter), 25 swim
MS: 8 x 200 (10”) at T-pace + 5 sec
CD: 200 easy. Stretch out your stroke
Total 3100

Sample Day 2
2:30:00
Easy ride

Ride in 1-2 power zones, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Sample Day 2
1:00:00
Cru ints, mod hill, 3-4x5' @ 4-5aZ

BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 4-5 x 5 minutes uphill. Build to heart rate 3-4 zones. Recovery is your descent time. Keep descents very slow and easy. Good form!

Sample Day 3
1:00:00
Rolling, seated, z3

Ride a rolling course at FTP on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.

Sample Day 3
1:00:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. (Count 30 left foot strikes. Your time on left foot strike #30 should be 19-20 seconds. No faster. No slower.) On the recoveries skip 60 times (30 skips each leg alternating--as kids skip). Also include walking in recoveries. Perfect form! Zone 1 cool down.

Adam Zucco
|
SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.