OLYMPIC 6 WEEK BUILD PHASE

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:03

These Build blocks place increasing importance on not only extending but sustaining your soon-to-be-elevated power & pace. Enduring some rather high-level discomfort is challenging but necessary in order to push you to this new level of performance.

Sample Day 1
1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 2
0:45:00
2325m
0.36TSS
SW Base + MAX Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
8 x 100 SW MOD RPE6 RI5
7 x 75 SW HARD RPE9 RI45
8 x 25 K Drills RI15

CD
300 SW EASY RPE4

Sample Day 2
0:41:00
49.7TSS
RU Max Intervals

Run 10-15min up to Easy-Moderate, RPE 6 to warm up, then repeat 16 Hard, RPE 9, 30-second efforts, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of about 40 minutes of running

Sample Day 3
1:00:00
77.3TSS
BI 3x2 Minute VO2max Repeats

3 sets of 3x2-minute VO2max repeats each starting at 120% FTP and finishing at 110% FTP.

Sample Day 4
1:00:00
2300m
SW Threshold + Speed Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 F&T Drills RI10
6 x 200 SW MOD/HARD RPE8 R45
4 x 25 SW MAX RPE10 RI20
8 x 25 SK Drills RI15

CD
300 SW EASY RPE4

Sample Day 4
0:45:00
59.8TSS
RU Base + Speed Intervals

Run 40min Easy-Moderate, RPE6 and randomly insert 8x30s bursts of high speed, RPE9 over the course of your run with at least a minute's recovery between each fluid, high-speed effort.

Sample Day 5
1:30:00
94.6TSS
BI 4x9-minute intervals at 95% FTP

4x9-minute intervals at 95% FTP with 9-minute recoveries at 50% FTP.

Ed Beech
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edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.