This plan will help you bridge the gap in time from the winter to the official start of the Hypercat Racing training program to prepare for race day. The plan features a balanced approach is building your fitness in swim, bike and run.
This plan works best immediately preceding the Hypercat 16-week training plan. In this case, the 8-week plan should start 12/22/2025.
This plan can also immediately precede the Hypercat 12-week training plan. For this scenario, the 8-week plan should start 1/22/2024.
This 8-week training plan is to help you gradually and sensibly get into a swim/bike/run groove
with a modest training regimen that will have you ready to start official training in February or March.
While the overriding purpose of this 8-week prep training plan is to help you be ready to start the 12- or 16-week Hypercat Racing Alcatraz training program upon completion, this plan can also:
-help you get back into training gradually
-help you maintain fitness while scaling back to recover and rejuvenate over the winter months
-help you keep a balance in each triathlon discipline (swim/bike/run) at a lower volume to keep the body fresh
-establish habits and routines that you’ll want to carry over into the new season and coming year
-build a foundation of strength via the scheduled strength workouts
This plan has one rest day, 2 swims, 2 bikes, 2 runs and 3 strength sessions each week.
Swims distances range from 1200 to 2500 yards
Bikes workouts durations range from 40 minutes to 90 minutes
Run workouts duration range from 40 to 75 minutes
Strength sessions range from 10 to 30 minutes based your preference on the day.
Key bike and run workouts are Zwift compatible and written according to % of threshold heart rate or for specific sessions % of FTP.
Hi, I am "Coach Rachel!"
I offer individualized online/remote coaching to fit your needs. My specialty is working with athletes 40+, Ironman 70.3 and Ironman athletes, athletes returning to sport after health challenges, and women who desire a coach to support them through perimenopause and menopause.
I help athletes pursue their triathlon and endurance sports goals with an eye to longevity and overall health. We want to be strong and healthy, not just in sport, but for all of life's demands.