Welcome to your Olympic triathlon training plan ;-)

Most of the sessions are based on 3 intensities.

Moderate = All day effort, enough to keep you warm, but sustainable for hours and hours, good for recovery and or low level endurance training.

Medium = This is more of a threshold, like a race effort. Sustainable for short/medium durations, short recoveries are what can make these super effective. These should feel tough, but after your recover between sets, you should be able to perform the same as the previous round.

Best effort = This is exactly what it says on the tin, your best effort on that given day. Listen to your body carefully and never force yourself to hit metrics, numbers, paces, if your body is fatigued and tired. Never go 100%, the risk of injury vs the reward is not worth it. 90-95% is what we mean by Best effort.

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email ben@cappercoaching.co.uk
Coaching is also available if you feel you would benefit from some extra support.

Have fun, enjoy, train hard and be awesome ;-)