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Full Distance Triathlon 8020 Polarised | HR | Beginner / Low Volume | FORM | Email access to coach

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Full Distance Triathlon 8020 Polarised | HR | Beginner / Low Volume | FORM | Email access to coach

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

22 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Your Full Distance beginner or low volume plan from an IRONMAN certified and Level 3 British Triathlon Coach

Welcome to your training plan!


We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way.

This plan is aimed at newbies with a goal of finishing their first Ironman event and also for experienced athlete who need a lower volume plan.

Before you begin you should be comfortable be able to swim, cycle and run for 60 minutes and complete at least 5 total hours of aerobic exercise over seven days.

The weekly training volume starts at approximately 7.75 hours on Week 1 and peaks at approximately 14 hours in week 20.

Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.

In the specific phase, the weekend swim/bike or bike/run workouts are scheduled on the same day & should be done back to back as a "brick" session to simulate the demands of Full Distance racing.

On weekdays during the specific phase, bike & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition & to test out race equipment so that these things are familiar on race day.

In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.

What do you get in the plan:
- 22 weeks of swim, bike, run and S&C sessions with videos
- Heart Rate based sessions for Zwift, Garmin, etc
- FORM goggles workouts you can load directly to you goggles
- Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
- The bike sessions include heart rate based profiles that you can download & use with your indoor train & Garmin.
- Training and race tips

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.

My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.

Good luck with your training and Full Distance Triathlon event!

Read what other Athletes a saying about my plans


My Website Link


How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:49:00 06:00:00
Run x3
02:52:00 03:00:00
Swim x3
01:52:00 01:20:00
Day Off x1
—— ——
Other x1
00:19:00 00:17:00
Strength x1
00:35:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:49:00 06:00:00
Run
02:52:00 03:00:00
Swim
01:52:00 01:20:00
Day Off
—— ——
Other
00:19:00 00:17:00
Strength
00:35:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances & levels of athlete. Plans include email access to your coach & resources including demonstration videos & nutrition advice.
Female Coach.


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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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