SPRINT TRIATHLON BIKE BOOST PWR | WATTS AG | PERFORMANCE [WEEKDAY TURBO WEEKEND OUT] 8 weeks

Author

Paul Gardner

All plans by this Coach

Length

10 Weeks

Typical Week

1 Custom, 5 Bike, 2 Strength

Longest Workout

2:10 hrs bike

Plan Specs

triathlon sprint advanced power based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Sport: Triathlon

Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Sprint Distance - Midweek indoor / Weekend Out [option of HR or Watts at weekend]

Suitable for: Age Group | Performance with aspirations of National or International Champs

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability. This programme is suitable for an athlete at the top of their game in Sprint distance racing or who wants extra power and speed in Olympic. These marginal improvements make a real difference to an athlete wanting to take the next step up to being one of the top performing in their sport. This performance programme and its data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Access to bike power software, turbotraining.co.uk FREE until March 2018
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. Go ride strong!

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:08

Paul Gardner

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Back to Plan Details

Sample Day 1

1:02:30
71.2TSS
TURBO ELITES | ONE 3x10 SS FTP

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute FTP Intervals

Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

Sample Day 3

1:13:00
88.5TSS
TURBO ELITES | A Pyramid P1-3 FTP

Turbo/Rollers/Static Bike: Pyramid Intervals Session

Ride: Cadence 95rpm+ during the efforts and drop below 95rpm for the rests 

Zones: Threshold zone for TT efforts and active recovery for rests


1 minutes Threshold Effort 
1 minutes Active Recovery
2 minutes Threshold Effort 
2 minutes Active Recovery 
3 minutes Threshold Effort 
3 minutes Active Recovery 
4 minutes Threshold Effort 
4 minutes Active Recovery 
5 minutes Threshold Effort 
4 minutes Active Recovery 
4 minutes Threshold Effort 
3 minutes Active Recovery 
3 minutes Threshold Effort 
2 minutes Active Recovery 
2 minutes Threshold Effort 
1 minutes Active Recovery 
1 minutes Threshold Effort 

Cool down routine

Session 2 and every following Week - add 30 seconds to everything except the max effort

Sample Day 5

0:54:00
100.2TSS
CRIT | [2] Plus 3 Interval FTP

Warm up thoroughly for 10 mins incorporate 3 max spins up for a few seconds then straight into: The Plus Three Interval:

Do 3 to 4  3 minute sets
3-4 * [2 minutes at HARD | 30 seconds at HARDER | 30 seconds MAX]
3 minutes recovery between efforts
5 minutes between sets if you need it

Sample Day 7

2:10:00
117.7TSS
2 Hour Sandwich FTP [S]

Easy ride sandwiching intervals, vo2, threshold or sweetspot session accompanying this ride

Sample Day 7

0:56:00
49.3TSS
Sweetspot Intervals SR LTHR [S] 1, 2, 3

Steady State Cycling Intervals  Incorporate into longer ride outside

Session1, 2 and 3
3-4 x 8 min intervals with 6-8 min rest (spinning)

The point is to simulate race type efforts just below lactic threshold which has been proven to add around 4% to TT efforts and delay fatigue in racing by around 9%

Sample Day 7

0:56:00
66.1TSS
Sweetspot Intervals SR FTP [S] 1, 2, 3

Steady State Cycling Intervals  Incorporate into longer ride outside

Session1, 2 and 3
3-4 x 8 min intervals with 6-8 min rest (spinning)

The point is to simulate race type efforts just below lactic threshold which has been proven to add around 4% to TT efforts and delay fatigue in racing by around 9%

Sample Day 8

1:02:30
71.2TSS
TURBO ELITES | ONE 3x10 SS FTP

To make this shorter, recover for less time, or modify the warm up and cool down, and or shorten the last active 15 mins

Warm up with 10 mins 90RPM Easy, incorporating 3 10 Sec spin ups to 120RPM first 5 mins building to 90RPM Moderate last 2 mins

3 x 10 Minute FTP Intervals

Do the intervals at 91-95% of your FTP and recover for 5 minutes between each interval with an easy spin. End your session with 15 minutes in your endurance zone and keep your cadence 85-92 rpm

SPRINT TRIATHLON BIKE BOOST PWR | WATTS AG | PERFORMANCE [WEEKDAY TURBO WEEKEND OUT] 8 weeks

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