Team Oxygenaddict sample - 4 weeks (sprint / Olympic)

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week
Sample Day 1
0:45:00
75TSS
(Bike) Z4 FTP HR Threshold Test

WUp: (20')
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
- - -
Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
- - -
20' TT effort at the highest average speed/power you can maintain for 30 minutes.
- - -
Cool Down: 5-10 mins easy spin.
- - -
Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
Record HR using HRM for analysis afterwards.
- - -
To find your FTP (functional threshold power)
, we multiply 0.95 x your Normalised power during this 20 minute test.

Sample Day 1
0:45:00
1700m
(Swim) Threshold #0CSS Test

Warm Up: (750m) 2 x 100 easy +30s 4 x 50 choice Drill, as 25 drill 25 full stroke 2 x 100 build pace through rep to moderate 2 x 50 build pace through rep to fast 2 x 25 fast - - - Main Set: (750m) 400 Time Trial (2-4 mins recovery, as necessary) 2 x 25, 2 x 50 easy, as active recovery +20s RI 200 Time Trial - - - Cool Down: (200) 4 x 50 easy, choice of stroke - - - Make sure you record your times for the 400 and 200 time trial. Swim them as fast as you can, but don't start off too fast and then fade. Remember, even pace will not feel like even effort - you'll have to build your effort through each TT.

Sample Day 2
0:45:00
39.9TSS
(Bike) Z3 2x (1,2,3,2,1) Pyramid

Warm up: (10 mins)
5 mins easy spin, gradually increase effort
3 mins as 30s fast effort, 30s easy recovery
2 mins very easy spin
- - -
Main set: (30 mins)
2x
(1,2,3,2,1) min MODERATELY HARD effort (HR Z3, or 85% FTP effort) off 1 minute easy spin (little ring) recovery. Efforts in aero position if possible.
- -
4 mins easy spin recovery between sets
- - - -
Easy spin cool down for the rest of the session.

Sample Day 3
0:30:00
(Run) Steady E-pace

Warm Up: 5 minutes gradually building to E pace.
- - -
Main Set: Run the rest of the session holding E-pace. Breathing should be relaxed and regular.
- - -
Think about technique as you run - relaxed shoulders, hand position in front of bottom of rib cage, elbows bent at ninety degrees.
Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 3
1:00:00
(Swim) Drill / CSS #1 Int

Warm-Up: 700m 100 easy as 50 full stroke, 50 back 5 x 100 drill as 50 6-3-6, 50 swim 2 x 50 as 15m scull, 35m full stroke - - - Main Set: (1400m as 2 x 700m) 2 x 700m on 1' between sets, swum as: 150 fast on 10s rest 100 easy on 10s rest 50 fast on 10s rest 150 pull steady on 10s rest 50 pull steady on 10s rest 200 steady on 10s rest - - - Cool Down: 2 x 100 choice of stroke, easy

Sample Day 4
0:45:00
41.4TSS
(Bike) Z3 Up Steps (20' MS)

Warm up: (15 mins)
5 mins easy spin, gradually increase effort
5 mins as 30s faster effort, 30s easy recovery
5 mins very easy spin
- - -
Main set: (20 mins)
1,2,3,4,5 min MODERATELY HARD effort (HR Z3, or 85% FTP), each off 1 minute easy spin (little ring) recovery. Efforts in aero position.
- - -
Rest of session: easy spin recovery to cool down in Z1

Sample Day 5
0:30:00
(Run) Steady Run (E-pace)

Warm Up: 5 minutes gradually building to E pace. - - - Main Set: Run the rest of the session holding E-pace, with heart rate capped at the top of Z2. Breathing should be relaxed and regular. - - - Think about technique as you run - relaxed shoulders, hand position in front of rib cage, elbows bent at ninety degrees. Imagine being pulled forwards by an invisible string from the center of your chest.

Rob Wilby
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oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and those that want to represent their country at AG level.
I have coached over a hundred triathletes to successfully reach their goals - from completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.