This is a tough program for advanced athletes that have a few years of training behind them. You need to start this program having trained @ 10-12hrs a week. You should be able to swim 3km, cycle 120km and run 19km.
The HR Zones are based off Joe Friels Running HR zones and Cycling FTPw zones.
It is best to get tested to determine these zones or you can do Joe Friels field tests: A 30min bike or run TT, get the peak 20min HR average to be used as your lactate threshold.
Strength workouts have not been included in the plan. It is highly recommended you do a strength and core program - it should be more maintenance based rather than trying to increase strength. You could do these on Tuesday and Friday (Thursday when day off on Friday). Again you should be going into this plan having done an extensive strength training program.
It is important to listen to your body, if you feel sick or extremely fatigued you should take a day or two off and do not try to make up lost training sessions, rather ease back into the program.
The swim sessions are progressive and work off threshold pace or if you use CSS(Critical Swim Speed) pace this can be applied as well. If you swim with a swim squad that is fine and certainly better to help you push yourself a bit more. Make sure the coach is aware of the race you are aiming for and when to taper and recover.
300m easy warm up- 20sec rest
300m as 25m unco or one arm drill/25m swim + 20sec rest
300m 25 side kick(alternate sides with a 6 beat kick or per 25m/25 easy swim +20sec rest
8x50m build the pace 1 through to 4 then repeat(aim to knock of @ 1-2sec per 50m) +20sec rest
100m easy +20sec rest
4x150m steady swim +30sec rest
4x150m steady with pull buoy and optional paddles +30sec rest
200m easy swim down
Easy to steady 30min run @ Z1-2HR
15min easy to steady warm up
6x30sec build efforts/60sec easy
2min easy spin
6x4min @ working up to 104% of FTPw
2min easy recovery
Remainder of the ride easy to steady
3x200 swim warm up - 20sec rest
4x25 - hard - 15sec rest
12x50 - every 3rd 50 hard - 20sec rest
8x50 - every 2nd 50 hard - 20sec rest
4x50 - all hard - 30sec rest
3x300 easy to steady pull and paddles - 30sec rest
4x25 hard kick - 15sec rest
100 easy warm down
15min easy jog or 2-3km easy jog
4x80m strides/walk back recovery
1200m as easy jog the bends and stride the straights
2x6x400m @ Z3-4HR with 100m easy jog recovery.
Take a 2-3min break to rehydrate after the first set of 6
10min easy walk/jog or at least walk around the track
Up to 90min easy recovery ride, just spin this out @ Z1-2 FTPw
Turbo session if you prefer:
15min easy warm up
15/20/30/40/60/75/90sec @ 100rpm but not pushing a hard gear, keep the effort below Z4 FTPw
All with 60sec easy recovery
@10min easy warm down
600 easy swim warm up 40sec rest
12x50 easy with pull buoy - @ 20sec rest
Very easy on these. It should feel easy
4x400 @ steady pace - 30sec rest
4x50 warm down - 20sec rest