"The plan I used to train for my second Olympic this summer was amazing. It made a HUGE difference both mentally and physically. Not only was I faster but I enjoyed the training more." Grace Nalani, Sept 2015.
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Minimal requirements are that you can already swim 1300m with rests, cycle for 65 minutes and run 32 minutes, not on the same day. You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Saturday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to boost recovery.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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Don't stress about getting the Training Zones perfect at this stage, just try to differentiate between easy and hard.
You can click on paper click icon above, for your swim drill description and image.
See the instructions (attached to Day 1) for more information about these swim sessions.
4x100 as (50DRILL*/50PULL) in Zone 2 +30secs rests
5x100 as (75FC in Zone 4/25BREAST in Zone 2) +30secs rests
200 as (50KICK/50FC) all in Zone 2 +15secs rest,
200 as (50BACK/50FC) all in Zone 2.
After a warm up, you just have two 5 minute tempo efforts and then a warm down. During the warm up and warm down, you should be going slow enough to maintain a conversation if you wanted to.
10mins in Zone 2.
2x5mins in Zone 4 +60secs recoveries in Zone 1 or 2.
5mins in Zone 2
Don't worry about how long these swim workouts take you. Stick to the session description. The stated duration (40 minutes) is just a rough estimate but everyone's different.
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest.
6x50 as (25FC hard/25FC easy) +15secs rests.
5x100 alternating (50DRILL* in Zone 2/50FC in Zone 4) +30secs rests
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
This can be done outside or using an indoor trainer. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
Have your running shoes ready to slip on, for the next workout after the cycle.
15mins in Zone 2.
4x5mins in Zone 4 +60secs recoveries in Zone 2.
5mins in Zone 2.
As soon as you finish today's ride, slip your running shoes on and run. This helps train you for the feeling of transitioning from bike to run in a triathlon.
Start with 3mins run in Zone 4, then jog for 7mins in Zone 2.
This is an aerobic endurance workout, so it's not supposed to feel particularly hard.
10mins in Zone 2.
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.
*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.
5mins in low Zone 2