OLYMPIC 8 WEEK SPECIALTY PHASE

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:45

Trying to squeeze any final improvements out of your highest sustainable power & pace while also subjecting you to the exact types of rigors you'll face on race day, these final weeks of highly specialized training will challenge you in every possible way before tapering your training just in time for your key event(s).

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

Sample Day 2
0:45:00
2500m
0.36TSS
SW Base + MAX Intervals

WU
300 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
7 x 100 SW MOD RPE6 RI5
8 x 100 SW HARD RPE9 RI60
8 x 25 K&R Drills RI15

CD
300 SW EASY RPE4

Sample Day 2
0:48:00
58.1TSS
RU Max Intervals

Run 15-20min up to Easy-Moderate, RPE 6 to warm up, then repeat 3 Hard, RPE 9, 3-minute efforts, recovering for another 3 minutes after each; run 15min Easy, RPE 4 to cool down for a total of about 50 minutes of running

Sample Day 3
1:20:00
102.3TSS
BI 5x7-minute intervals at 105% FTP

5x7-minute intervals at 105% FTP with 6-minute recoveries between intervals.

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

WU
300 SW EASY RPE4

MAIN
8 x 25 F&T Drills RI10
4 x 300 SW MOD/HARD RPE8 R60
4 x 25 SW MAX RPE10 RI20
8 x 25 SK Drills RI15

CD
300 SW EASY RPE4

Sample Day 4
0:48:00
61.6TSS
RU Base + Speed Intervals

Run 50min 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
108.4TSS
BI 4x12-minute intervals at 95-99%

4x12-minute intervals at 95-99% FTP with 6-minute recoveries between them.

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.