Achieve your best ever race-fitness from 4-7:30 hrs training per week!
"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.
"Never a real athlete, and approaching 60, I bought your low volume training program. I found it to be clear, educational and with a perfect pace of progression. It took me safely from the couch to the race. Thanks for helping me achieve an important personal goal. I feel great." John Clark 12th June 2018
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This plan is designed to get you in peak shape for your target "A" race at Olympic Distance, although you can include other events too. There are 2 swims, 2 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should already be able to swim 800m with frequent rests, ride 35 mins, run 20 mins, not all on same day. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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Please click on the link below for your guide to the strength and conditioning workouts.
This test helps you to measure fitness and create accurate training zones.
2x50FC in Z2 + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins rest/active recovery
1x200FC maximal effort time trial, record time.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-2 (easy/steady).
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the 'How To Use Your Training Plan' PDF attached to Day 1.
All with 20 secs rests:
100FC in Zone 2,
100KICK as (50 in Zone 2, 50 in Zone 4),
100FC in Zone 2.
2x200 as (100FC in Zone 3, 100PULL in Zone 2) +30secs rest.
100 in Zone 2 as (50FC/50KICK).
A steady run, mainly in Zone 2. You should be able to chat at this intensity. You can jog/walk if you need to.
A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.