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You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. There are normally 10 workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a semi-rest day each week and every fourth week has a lower training volume to boost recovery. To be successful with this plan we recommend you already have 18 months experience of triathlon.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These tempo efforts should be done at your approximate 1-hour race pace.
15mins in Zone 2
4x7mins at low Zone 4 +60secs rests
10mins in Zone 2
A low intensity workout that focuses on your technique.
200FC breathe every 3 strokes +15secs rest,
5x100 as (50DRILL*/50PULL) in Zone 2 +10secs rests
6x100 as (75FC in Zone 3/25BACK in Zone 2) +15secs rests,
2x100KICK as (25 in Zone 2, 50 in Zone 3, 25 in Zone 2) +10secs rests.
200 alternating (50KICK/50FC) all in Zone 2 +15secs rest,
200 alternating (50BACK/50FC) all in Zone 2.
These short sharp sessions can be fitted in mid-week. As they are quite intense, they do not need to be longer.
10mins in Zone 2,
5mins as (5secs in Zone 5, 55secs in Zone 2)
20mins as (30secs in upper Zone 4, 30secs in Zone 2)
10mins in Zone 2
A run session with short sharp efforts and a focus on technique.
15mins easy in Zone 2,
4 x 20secs gradual accelerations up to 3k race pace. 20secs walk rests.
3mins in Zone 3 +2mins recovery in Zone 2,
3mins in Zone 4 +2mins recovery in Zone 2,
2mins in Zone 5 +60secs recovery in Zone 1,
1min in Zone 5.
5mins Zone 2 jog, chatting pace.
A swim workout with short, sharp efforts and recovery periods.
200 alternating (50FC/50BREAST) in Zone 2 +30secs rest,
8x50 as (25FC in Zone 4/25FC in Zone 2) +15secs rests.
8x100FC as (50 in Zone 5, 50 in Zone 2) +15secs rests,
100KICK in Zone 2 +10secs rest.
8x50FC in Zone 5 +30secs rests.
200 alternating (50BACK/50FC) in Zone 2 +15secs rest,
200 alternating (50BREAST/50FC) in Zone 2.
As soon as you finish today's ride, slip your running shoes on and run:
Start with 3mins run in Zone 4, then jog for 12mins in Zone 2.
This threshold session can be done outside or using an indoor trainer. The intensity of the efforts equates to your race pace for a maximal 1 hour time trial. If you're outside and you feel good, you can extend the warm up and warm down by 10 minutes each.
5mins easy Zone 2,
5mins as (10secs Zone 4, 50secs Zone 2 easy).
5x9mins in upper Zone 3 to low Zone 4, with 60secs recoveries.
5mins easy spin down in Zone 2