This plan is aimed at those of you training on 6-8hrs a week. This will provide you a continuous upward trajectory in Olympic and middle-distance racing. What will it give me? This plan is designed to give you the necessary fitness to improve on your foundation training to bring you to race readiness for you chosen Olympic distance or Middle/70.3 race. SISU Racing Online Training Plans are super time-efficient, easy to follow, and based on the most cutting-edge training methods. What You Get A personal training calendar powered by TrainingPeaks. Log workouts and analyse heart rate, power, pace and other data. Receive optional daily workout notifications via e-mail. Upload your workouts from over 90 compatible devices. View workouts on the go with free apps for iPhone or Android. Training Resources and advice from TrainingPeaks. www.SISUracing.co.uk
10 x 25m drills with 20secs rest;
10 x 50m (25m hard/25m easy) with 20secs rest;
Run. 10mins warm-up;
6 x 20secs hill reps and jog down recovery;
15mins running at 80%maxHR;
Ramped VO2 Intervals Warm-up: 20-mins warm-up Cadence: Hold 95rpm+ for the efforts, building the cadence for the maximal last minute surge. Active recovery should be at 90rpm with very low resistance. 5 minutes VO2 Max Effort, ramped at the end 5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end 5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end 5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end 5 minutes Active Recovery 5 minutes VO2 Max E out, ramped at the end 15 minutes Active Recovery Concentrate on a strong but even pedal stroke, don’t be tempted to stamp on the pedals when it gets tough. This session takes a lot of mental strength so make sure you are up for it.
300 easy swim, 200 kick choice
16x75 as 4x75 of kick, then drill, then pull, then swim
15 seconds between each 75Think about perfect technique through this set.
10x50 as 25drill/25swim. Alternate each 50 as a fc/then a no fc
15 seconds between each 50
Bike. 60mins steady pace
Maintain High Cadence
HR Zone 2
Run. 40mins easy and off-road