Sprint/Olympic distance plan for sub 2.20/1.15 times

Average Weekly Training Hours 06:18
Training Load By Week
Average Weekly Training Hours 06:18
Training Load By Week

A tough plan based on developing P.B'S for triathletes racing olympic distance in 2-2.20hrs or sprint in 1.05-1.20hrs. It assumes athletes will have a good base fitness and intensity of sessions rise quickly. The program focuses on specific prep and utilises pace and RPE as training metrics alongside H.R. A clear idea of current and desired race pace will make this program easier to follow. This program will work well for time pushed, determined athletes who want to see competitive improvements in sprint and olympic distance traithlons. Any of the blocks could be repeated if longer than 23 weeks training is needed.

Sample Day 1
1:00:00
450TSS
Hill strengthstatic start reps

15mins w\up 1min @95rpm 2min@70rp HR up to 150bpm Hill climb: 30secs-40secs long Descend recovery. x15 reps start each out of the saddle on the incline of the hill from a still start. sprint up the hill in the biggest gear you can manage. 60-70rpm@ 160+ HR 20mins 95rpm w/down

Sample Day 1
0:30:00
1400m

300m w/up
10x100m off 2mins wim @goal race pace (grp)
100 w/down

Sample Day 2
0:30:00
4.97mi
310TSS
vV02 session30/30

vV02 session on track 10 min w/up 150m in 30secs/30secs recovery@50% vV02 until faiure 5min w/d

Sample Day 2
0:45:00
Technique- recovery

easy recovery work cementing basic good form

Sample Day 3
1:00:00
3000m
building 1000s 3000m

3x1000m 60s RI.  1000M @Zone 1 building to 2 1000m @zone 2 building 3 1000m as 175m@zone2 100m zone 3 25m zone 4 repeating

Sample Day 5
1:00:00
12mi
Over under/Aerobic capacity run

Bike
45mins as:
10mins w/up alternate 1min@ 90rpm 1min @85rpm effort= zone2 climbing to Z3

5x 30s spin ups@Z3 30s Ri (rest interval)

4mins @ zone3
2mins@Z4 (repeat x5)
Continous effort for 5 reps (no recovery)

Run:
15 mins @ zone 3 with 30s bursts @race pace every 4 mins.
Easy jog W/Down

Sample Day 6
1:00:00
5X4MINS@ZONE3/4

10m @z2 rising to zone 3
4x 1 min spin up@high z3 1min Ri easy spin

5x4mins @z3-4 3min easy pedal Ri

5 min easy pedal w/down

Mike Bridge
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Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

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