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Quarantine triathlon gains!

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

James Walton

All plans by this Coach
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Length

8 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome!
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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
4:48 hrs 2:00 hrs
Runx3
1:43 hrs 1:27 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:48 hrs 2:00 hrs
Run
1:43 hrs 1:27 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

James Walton

JW Performance Coaching

I offer personalised training, nutrition and performance support with the aim of educating the athlete, maximising performance and improving health, all balanced around your lifestyle.

No matter how big or small your goals may be, I want to help you achieve those goals and build a friendly coach/athlete relationship along the way