Welcome to your advanced draft legal triathlon training plan!!


Today is going to be an easy day, just riding and getting ready for the week ahead:

WU: 15 minutes

MS: 1 hour at endurance pace.

CD: 15 minutes

WU: 10 minutes at L2 Endurance

MS: Nail it at your Lower L4 Lactate Threshold (about 93% FTP) for 40 minutes with bursts every 3 minutes to 150% of threshold watts and hold for 15 seconds then come back to previous L4 Lactate Threshold watts. Focus on breathing and relaxing, while still maintaining the watts.

CD: 10 minutes at L1 Active Recovery

Great job!

Predicted TSS 87, IF=.92

Tempo. Warm up and then 30 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.

WU:

100 swim easy.

50 kick easy.

100 swim moderate.

50 kick moderate.

100 swim building speed throughout.

50 kick building speed throughout.

MS:

300 constant, moderate pace. Rest 1 minute.

3 x 100 (20”) Start easy. Make each 100 faster.

200 constant, moderate pace. Rest 1 minute.

2 x 100 (20”) Start easy. Start easy. Make each 100 faster.

CD: 200 easy swim.

Total: 1650

WU: 15 minutes alternating slow-fast pacing. Play with different strokes

while warming up.

MS: 35-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 55 minutes

WU: 15 minutes at L2 Endurance

MS: Spin on the trainer with 10 fast pedals for 1 minute each at L3 Tempo. Cadence over 100rpm, rest one minute between each.

Also get in 3x15 at Sub LT, Lower L4 Lactate Threshold (90-95% FTP) for 5 minutes between each at L2 Endurance.

CD: 10 minutes at L1 Active Recovery

Run how you feel. If fresh--pick up the pace. No higher than zone 4 heart rate. If tired--keep heart rate in zones 1-2 only.