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.
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
10x100m off 2mins wim @goal race pace (grp)
vV02 session on track 10 min w/up 150m in 30secs/30secs recovery@50% vV02 until faiure 5min w/d
easy recovery work cementing basic good form
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
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)
15 mins @ zone 3 with 30s bursts @race pace every 4 mins.
Easy jog W/Down
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