• 15-week Training Plan for an intermediate level athlete training for an Olympic distance triathlon who struggles on the run portion of the race.
• Starting Baselines: Assumes athlete can easily swim 5min continuously, run for one hour and ride 1.5 hours and has done so within the past month.
• Average Training Volume 8 hours/week
• Lowest Volume Training Week: 3 hours
• Highest Volume Training Week: 10.5-12.5 hours
Run Heart Rate Test-- On predictable terrain without stops:
Warmup: 20 min gradually increasing pace and effort
10 min gradually increasing pace to a race-like effort
20 min all-out effort. At the start of this 20min segment, hit "lap" or reset your HR monitor to get AVG HR for the 20 min all-out set. Make sure to hit "lap" or save the work when you finish the 20 min.
Warmdown: 10 min easy
Bike Heart Rate Test- on predictable terrain with no stops:
Warmup: 20 min gradually increasing pace and effort.
Test: 20 min all-out effort hitting "lap" on your hert rate monitor before and after or recording as a separate workout. Record Average HR for this period.
Warmdown- 10 min easy
Critical Swim Speed (CSS) Test
WarmUp- 4x100 Choice
Set 1-2x: 3x50 descending finish times (meaning that each 50 gets faster than the previous one.)
400 yard or meter time trial. Record time.
Easy swims, pulls and drills for 10 min.
200 yard or meter time trial. Record time.
Warmdown- 4x50 swim/kick/pull/swim
1 hour on variable terrain
WarmUp- 15min gradually increasing pace and effort. Option to include 5min of favorite running drills.
Main Set- 40 min Z2
Warmdown- 5 min Z1 run to walk
WarmUp- Choice! (Suggested 4x100 swim/kick/drill/swim)
2x5-min continuous swims at an easy, sustainable pace. Rest 1:00-2:00
Warmdown- Choice! (Suggested 4x75 kick/drill/swim)
1:30 on trainer or flats
WarmUp- 20 min gradually increasing pace and effort. Include 6x30-sec 1-leg drills.
1hour ride staying in Z2. Shoot for a cadence of 90rpm. If heart rate goes too high, first try reducing gearing. If heart rate still too high with easy gearing, slow cadence.
Warmdown- 10 min gradually reducing pace and effort to Z1.
After completing your ride, transition quickly to running off the bike. 10min Z2, followed by warmdown and stretch.