Olympic Distance Triathlon Plan / Non-4DP, by The Sufferfest.

Average Weekly Training Hours 07:17
Training Load By Week
Average Weekly Training Hours 07:17
Training Load By Week

THIS PLAN IS FREE.

Over the next 70 days we will put you through the paces and help you unleash your inner Sufferlandrian. This plan combines sessions in all three disciplines of triathlon in a time conscious way
that will keep you challenged with just the right amount of intensity.

To keep your body in tip top shape for the duration of this plan we have integrated our yoga for cyclists programme to keep you limber while improving your core strength and speeding recovery.

Sample Day 1
1:00:00
81TSS
Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 1
0:03:00
Breathing To CRUSH THEM

Perhaps the only people more Badass than Sufferlandrians are Navy Seals. And this is the breathing exercise that Navy Seals do to calm down and focus themselves before major operations. Learn and use this technique before heading into your own major events and races.

Sample Day 1
0:15:00
Yoga: Taking The Soreness Out of Suffering

Intermediate
If you’re pushing yourself like a true Sufferlandrian, it’s likely you’re getting stiff and sore all over. Sidebends are a great way to deal with general soreness. They’re also perfect for cyclists who typically suffer from poor lateral flexibility.

Sample Day 2
0:50:00
85TSS
50/500 Swim Test

This swim session is designed to establish the training zones used to pace every subsequent workout. By structuring your workouts around your swim speed you will be able to develop your ability to swim faster and smarter with our structured workouts and technique sessions.

To start, you will want to download and print off this page outlining your Swimming Zones
http://thesuf.com/HCstprpe

You will need to have a method of tracking the time it takes you to swim 500m in the pool (most pools will have clocks). To find your Swimming Threshold Pace (STP), add 25 seconds to your total 500m time, then divide that time by 5. This will give you your STP in terms of time per 100m. Your zones will then be based on adding (or subtracting) time from that 100m pace.


Here’s what you need to do in order to CRUSH this swim test:


Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

Sample Day 3
0:03:00
Breathing More DEEPLY

Beginner
Diaphragmatic Breathing is a calming exercise that encourages you to breathe deeply into your abdomen.

Sample Day 3
0:45:00
75TSS
5k Pace Test

This run is designed to establish your running zones in order to improve your fitness in this discipline. We strongly recommend using a heart rate monitor and an app on your phone/watch device to record your performance data.


To start, you will want to download and print off this page outlining your Running Zones
http://thesuf.com/HCrtprpe


For this test, you will need to track your time to complete a 5 kilometer run and your average heart rate for the final 20 minutes of your 5K run. Your running threshold pace (RTP) is determined by adding 15 seconds to the average of your 1 kilometer splits.


For best results, find a flat running track or loop with distance markers or use your phone or specialised device to track your distance.


Here’s what you need to do in order to crush this workout:


15 minute warm-up: Begin with 10 minutes of very easy running/jogging. Then build up progressively from RPE 2 to RPE 7 for 5 minutes
Activation 1: Run 2 X 90 second builds from RPE 4 to RPE 7 with 60-90 seconds easy jogging in between.
Activation 2: Finish with 4-6 X 80m strides (see definition on ‘Strides’) with 30 seconds rest between.
Test time: You’re now ready to begin your 5K test. If you aren’t sure what pace you can sustain keep the RPE around 7 for the first 1500m, and then build from that pace if you’re feeling good. Try to monitor your 1K splits to see if you are fading or staying strong throughout the run.
Cool-down: Easy jog or walk for 5-10 min until you are fully cooled down. If you have a heart rate monitor aim to keep moving until your Heart Rate returns to Z1, or drops to about 65% of the max heart rate you hit during the test.


Once you’ve cool-down, analyse your time for the full 5K and average heart heart rate for the last 20 minutes. To calculate your RTP add 15 seconds to your average kilometer splits. To calculate your running threshold heart rate (RTHR) you will want to take your average for this run and subtract 10bpm. You can then map your running zones to your RTP and RTHR in the ‘Running Zones’ sheet.


You’re now ready to use this information to transform your running fitness!

Sample Day 4
0:15:00
Yoga: Recovery Booster

Beginner
Sufferfest sessions tear your body down. It’s in the periods between Sufferfest sessions, when you’re recovering, that you become more powerful. This session helps boost your recovery time, relaxing you and ensuring you give your body the chance to grow stronger.