Quarantine triathlon gains!
James WaltonAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
The primary aim of this programme is to give you some structure to the next 8 weeks of quarantine whilst also helping you come out of lockdown in the best shape of your life. This plan works for those training for a sprint triathlon right up to a full long distance triathlon.
It includes bike and run sessions aimed to work on all areas of performance.
Every session has a specific purpose and is backed by sound scientific evidence and has been tried and tested by some of the worlds best triathletes.
This plan will ensure you train each energy system for the appropriate amount of time.
The weekly plan has 2-3 run and 2-3 bike sessions. You don’t have to complete all sessions and you do of course have the option of adding extra sessions of your own. I would recommend keeping any extra sessions at a low intensity to ensure you can complete every session with a good quality performance.
I use a 5 zone training system to prescribe efforts which is detailed below. Your training zones can be calculated from a simple 20 minute FTP test on the bike and run.
Please make sure you enter your FTP correctly into training peaks before starting.
FTP (Functional threshold power)
FTHR (Functional threshold heart rate).
Zone 1/easy- <55% FTP/<68% FTHR
Zone 2/aerobic endurance- 56-75% FTP/69-83% FTHR
Zone 3/ tempo/sweetspot- 76-90% FTP/ 84-94% FTHR
Zone 4/threshold- 91-105% FTP/ 95-105% FTHR
Zone 5/Vo2 - 106-120% FTP/ >106% FTHR
Maximal- >120% FTP
All sessions can be uploaded straight to your garmin for easy use.
I strive to provide a constantly improving service so any feedback is more than welcome!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:48 hrs||2:00 hrs|
|1:43 hrs||1:27 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:48 hrs||2:00 hrs|
||1:43 hrs||1:27 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor