"I'm delighted with how the training has gone. I feel that I have moved from 'age grouper' to 'serious age grouper'. Next step is 'elite age grouper'." Lawrie Procter, October 2015.
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You can start this plan any Monday or simply set it to end on race day. This version is for people who's target race is a Sunday. There are normally seven workouts per week, consisting of 2 swims, 2 cycles, 2 runs and a strength workout. There's a rest day each week and every fourth week is easier to help your body recover. For success with this plan we suggest you already have 12 months experience of triathlon training.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2)
-- 60secs bonus rest --
4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.
-- 30secs bonus rest --
4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.
200 easy mixed strokes in Zone 2
These sessions are designed to build your lactate tolerance, without leaving you too exhausted afterwards. The efforts are done at your approximate 1 hour race pace (low Zone 4). You should feel like you could maintain this pace for an hour.
12mins easy jog.
2 x 10 mins in low Zone 4 with a 2-minute recovery jogs in Zone 1 to 2.
5mins easy jog in Zone 2.
After a good warm up, these workouts involve race-pace efforts with relatively short recoveries.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests.
300 as (25KICK, 50 PULL) +30secs rest
100 as (50DRILL, 50 FC)
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. They prepare your body for longer efforts in the Build phases.
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests
5mins easy spin down in Zone 1 to 2
During the main set of this workout you'll do several efforts at a relatively fast pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at a pace that feels pretty hard for you.
15 mins in Zone 2.
12x200m in upper Zone 4 to low Zone 5.
With 200m jog recoveries.
5-10 minutes jog in Zone 2.
These workouts are designed to increase swim endurance and improve your feel for the water, without leaving you feeling too fatigued.
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2.
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.
This mid week workout is designed to be done on an indoor cycle trainer, although you could also incorporate it into an outdoor ride. It's designed to improve your ability to utilise fat as a fuel.
5mins in Zone 2.
5mins as (20 secs in Zone 3, 40 secs in low Zone 2)
5 x 8 minutes s at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.
5 minutes in low Zone 2