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There are usually 2 swims, 2-3 cycles, 2-3 runs and a strength workout each week, plus a day off. Every 4th week is an easier week. You can move the workouts around to suit your availability. Brick workouts and open water swims are included later on. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
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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.
Warm Up:
5mins in Zone 2.
5x60secs as (10secs Zone 5, 50secs Zone 1).
Main Set:
4x3mins in Zone 5 with 2 minute recoveries in Zone 1.
Warm Down:
5mins in Zone 2.
Please click on the link below for your guide to the strength and conditioning workouts.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. Guide to swim abbreviations is here:
https://myprocoach-help.zendesk.com/hc/en-us/articles/360001864571-Guide-To-Swim-Abbreviations
Warm Up:
100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2.
Main Set:
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +30secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.
Warm Down:
100FC in Zone 2
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. Don't stress about getting the zones 100% right yet, just do your best for now.
Warm Up:
5 mins in Zone 2.
5 mins in Zone 3.
Main Set:
2 x 2 mins in Zone 5.
With 1 minute recovery in Zone 1
Warm Down:
4 minutes jog in Zone 1-2.
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
Warm Up:
5mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).
MAIN SET:
4x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.
Warm Down
5mins in low Zone 2
These swims involve effort at or above race pace, with regular recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
Warm Up
100FC in Zone 2. Rest 20secs.
100 as 50BACK/50BREAST. Rest 20 secs.
Main Set
200FC in Zone 4 + 60 secs rest.
200FC in Zone 4 +45 secs rest.
2 x 100FC in Zone 4 + 30 secs rest.
Warm Down:
100 as 25BACK/25BREAST/50FC all in Zone 1.
A steady run, mainly in Zone 2. You should be able to chat at this intensity.