FREE Standard Distance Taster Plan – Use code: "FREEPLAN" at checkout to receive the plan for free.

Author

Tri Training Harder

All plans by this Coach

Length

2 Weeks

Typical Week

1 Day Off, 1 Other, 3 Swim, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
1:50 hrs bike
1:00 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced masters multi day power based hr based pace based tss based

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Summary

This is a FREE download plan designed for you to "try before you buy" a full TTH training plan. Use code: "FREEPLAN" at checkout to receive the plan for free.

Why Buy Our Plan?


  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 8 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!


  • Schedule

    We recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?


    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 07:37
    Training Load By Week
    Average Weekly Training Hours: 07:37
    Average Weekly Breakdown

    Tri Training Harder

    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

    Back to Plan Details

    Sample Day 1

    1:00:00
    2100m
    30TSS
    SWIM TECHNIQUE

    The purpose of this session is to improve technique. It is also a bit easier so allows you a rest bite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down.
    It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
    ---------------
    Warm Up:
    500m Own choice
    ---------------
    Main Set:
    100m every other length Water polo drill.
    –––
    3x:

    50m, 25m Drill, 25m F/C, 5 seconds recovery
    100m, 50m Drill, 50m F/C, 10 seconds recovery
    150m, 75m Drill, 75m F/C, 15 seconds recovery
    #1 Drill = Side Kick (With fins)
    #2 Drill = 6-3-6 (With fins)
    #3 Drill = Single Arm (With fins)
    –––
    2x100m with pull buoy and bands and deep water turns, 20 seconds recovery
    4x50m as Deep water start, and last 25m Kick, 10 seconds recovery
    ---------------
    Cool Down:
    200m mixed stroke cool down.

    Sample Day 2

    0:49:00
    68.7TSS
    FARTLEK

    The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes at Easy Intensity (L2) 2.5 minutes of Running Drills 2.5 minutes of strides --------------- Main Set: 12 minutes at Threshold Intensity (L4) 4 minutes at Interval Intensity (L5) 6 minutes at Easy Intensity (L2) 3 minutes at Threshold Intensity (L4) 2 minutes at Interval Intensity (L5) 2 minutes at Easy Intensity (L2) --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

    Sample Day 3

    1:00:00
    2500m
    61.4TSS
    SWIM - CSS

    The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so:
    If your CSS/100m = 1:40, then:
    CSS/25m = 25s
    CSS/50m = 50s
    CSS/75m = 1:15.
    Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...!
    ---------------
    Warm Up:
    200m F/C
    100m Mixed Stroke alternating Backstroke and Breaststroke
    4x50m (10seconds recovery)
    #1: 25m Fly/Fly Drill*, 25m Back Stroke
    #2: 25m Back Stoke, 25m Breast Stroke
    #3: 25m Breast Stroke, 25m F/C
    #4: 25m F/C, 25m Fly/Fly Drill*
    * If you really cannot do fly (give it a go...!) Then do Fly drill (alternating your hands with a dolphin kick. Otherwise, just do F/C.
    ---------------
    Main Set:
    6x100m @CSS/100m (CSS/25m recovery)
    300m @CSS/100m (CSS/50m recovery)
    400m @CSS/100m (CSS/50m recovery)
    500m @CSS/100m
    ---------------
    Cool Down:
    200m Mixed Stroke Cool Down

    Sample Day 3

    1:30:00
    73.2TSS
    CADENCE SPRINTS

    Aim of this session is to focus on neuromuscular co-ordination and power. This is not a maximal power session you are relying on building cadence to develop higher power numbers.

    WARM UP
    -----------
    10min L1 Easy
    8min Build from L2 - L4
    2min Easy
    5min Build from L3 - L5
    2min Easy
    3min L3
    MAIN SET
    -----------
    8x
    5min as 20sec Maximal Acceleration of gear and speed. No gear changing just get the highest wattage you can in gear by revving those legs as fast as they can go. Remainder of 5mins to be super easy recovery. Ensure you build through this set and try to hold the power /cadence numbers throughout.
    1. Seated - Hold Hoods (Tri Bars for recovery)
    2. Tri Bars (Sat up for recovery)
    3. Out of Seat - Hold Hoods (Tri Bars for recovery)
    4. Tri Bars (Sat up for recovery)
    (Repeat sequence twice through)
    COOL DOWN
    ---------------
    10min L2
    10min L1

    Sample Day 4

    0:47:00
    43.2TSS
    Run Hill Reps

    The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top. 5 minutes of Running Drills 5 minutes of Strides --------------- Main set: 4 x 1 minute hill reps at Max Effort (L7) Recovery as; 2 minute easy jog down the hill and 2 minutes rest --------- 1 x 1 minute hill rep at Max Effort (L7), run down the hill with a high leg cadence at Marathon Pace (L3) --------------- Cool Down: 10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)

    Sample Day 5

    1:00:00
    2100m
    70TSS
    SPEED SET

    The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so:
    If your CSS/100m = 1:40, then:
    CSS/25m = 25s
    CSS/50m = 50s
    CSS/75m = 1:15.
    Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store.
    "Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything!
    Without further ado, let the fun begin!
    ---------------
    Warm Up:
    300m Mixed stroke, 10 seconds recovery
    2x100m building each 25m, 10 seconds recovery
    ---------------
    Main Set:
    3x200m fast, CSS/100m recovery
    100m easy swimming
    2x200m fast, CSS/100m recovery
    100m easy swimming
    200m fast, CSS/100m recovery
    ---------------
    Cool Down:
    200m Mixed stroke recovery

    Sample Day 6

    1:50:00
    140TSS
    BIKE INTERVAL

    The purpose of this session is to develop muscular power and the ability to tolerate lactate over time.
    ---------------
    Warm Up:
    10 Mins easy spinning at L1-2
    5 minutes as 20 seconds out the saddle, 40 seconds seated
    ---
    2 minutes at L2
    2 minutes at L3
    2 Minutes at L4
    2 minutes at L5
    2 Minutes at L1
    ---
    5 minutes easy spinning as required
    ---------------
    Main Set:
    Cadence should be between 80 - 100rpm.
    ---
    2x
    10 mins at L2,
    8 mins at L3,
    6 mins at L4,
    4 mins at L5,
    0:30 mins at L6,
    ––
    13 mins at L1 between sets,
    ---------------
    Cool Down:
    10 min easy spinning at Level 1.
    A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.
    ---------------
    Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges:
    ---------------
    Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;
    Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;
    Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;
    Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;
    Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;
    Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE;
    Level 7 (L7) – Neuromuscular Power, Max Effort

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