Achieve your best ever race-fitness from 10 to 14 hrs per week!
"I am very happy with the results I got from your plan. 1st in my age group! Thank you for all your help and knowledge." Bento Lira, 2017
"Thanks for all the support and guidance. I have really enjoyed this season. I am British Champion and in better shape than I could ever have hoped." Alistair Asher, 2015
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This plan is designed to get you in peak shape for your priority "A" Sprint Distance Triathlon, you can also include your lower priority races. There are 3 swims, 3 rides, 3-4 runs, a strength workout and a day off each week. Every 4th week is easier to aid recovery and adaptation. Brick workouts and open water swims are included. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have 2 years of triathlon experience. Guidance is provided for HR, Feel, Power or Pace.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.
400 Choice in Z2
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 5 secs rest).
1 x (100 Pull in Z2 + 100 Drill in Z2 + 5 secs rest),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest).
1 x (50 Breast in Z2 + 50 FS in Z2),
1 x (50 Back in Z2 + 50 FS in Z2).
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
1 x (100 FS in Z2 + 100 Pull in Z2 + 10 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 10 secs rest).
1 x (400 Pull in Z2 + 15 sec rests),
4 x (100 FS in Z3 + 10 sec rests),
2 x (200 Pull in Z2 + 10 sec rests),
2 x (100 FS in Z3 + 10 sec rests).
1 x (100 Pull in Z2 + 100 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.