"Norwegian Full Triathlon Training Plan is a structured plan with seven weekly sessions for those who want to be well prepared and fight for a strong performance on the full distance. For 24 weeks, you will receive inspiring sessions based on your heart rate and FTP watt. Norwegian Full Triathlon Training Plan, utilizes the heart rate zones and watt zones developed by the Norwegian Olympiatoppen and incorporates knowledge from Norway’s best athletes and coaches.
When creating this plan, I drew from my racing experience and winning long-distance triathlons in France and Denmark and half-distance triathlons in Norway, Denmark, Portugal, and Cozumel. At the age of 60, I followed this plan before IM Copenhagen. I lost the sub-10-hour goals with some seconds! But it was the overall best time in the age group that year. Running more than 50 marathons gives a lot of experience and at the age of 61, I achieved the best age group time in Norway (60-65) for a marathon with a time of 2:52 in the Paris Marathon.
However, the most crucial aspect of developing the Norwegian Full Triathlon Training Plan is the experience and feedback gained from coaching others over the years. Now, you can benefit from all this knowledge. By using a heart rate monitor and focusing on the appropriate intensity, you will run, and bike based on your daily form. The interval sessions are diverse and motivating, requiring a focus on maintaining the correct intensity, not pace! Additionally, the long run and bike sessions are the most important to building your ability to complete the full distance triathlon distance with a strong finish.
Here are the heart rate zones, expressed as a percentage of maximum heart rate:
Zone 1: 60 - 72%
Zone 2: 72 - 82%
Zone 3: 82 - 87%
Zone 4: 87 - 92%
Zone 5: 92 - 97%
To determine your maximum heart rate, there's a simple but not accurate method of subtracting your age from 220 (e.g., 220 - 40 years = 180). However, this method is not suitable for everyone, so it's recommended to perform a "maximum heart rate test" to obtain a more accurate value.
The Norwegian Full Triathlon Training Plan suggests running and biking the long sessions and other recovery/easy sessions in Zone 1(low Zone 2). Interval and tempo training should primarily be performed in Zone 3, with some intervals entering Zone 4. Your plan will be customized based on your heart rate, ensuring you train in the optimal heart rate zones for each session. If you use Watt, I recommend you to take an FTP Watt test.
It's important to avoid excessive running and biking in Zone 4, as it leads to a longer recovery time and increases the risk of injury. Focusing on increasing your muscle stamina, is far more important to finish a full-distance triathlon strong. The weekly training plan has two swimming sessions. Swimming is all about technique! Use the swim session as a "recovery" day, with all focus on heart rate control and technique.
Heart rate is an essential indicator of your daily form, influenced by factors such as sleep, stress, dehydration, and external conditions like wind, temperature, and running surface. Therefore, using your heart rate as a guide and listening to your body to control the intensity is vital. Wearing a sports watch, preferably with a chest heart rate monitor, will help you maintain the best intensity for each session. This way, you can maximize the benefits of every workout. And remember - take a day or two off if you feel tired, have a problem sleeping, or don`t want to eat normally. Never train with a fever.