AQUATHLON SPRINT INTERMEDIATE RUN THRESHOLD HR | SWIM PACE 12 WEEKS

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:32

Sport: Run Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: AQUATHLON | AQUATHON [BIKE RUN]

Suitable for: INTERMEDIATE ATHLETES

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.


What you get:

• Video introduction and Welcome and various run pace / swim pace calculators
• 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
• Full access to lovetri run and swim technique training library on YouTube
• Background run activation and secrets of the Brownlee run protocols
• Full PDF photo technique how-to guides on Plyo, conditioning, stretches and warm ups
• 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

A guaranteed 'get faster' programme ,challenging hill sessions and weekend longer but manageable distance runs that constantly challenge the energy systems. If you are looking for a plan to bring you PBs or to get you up to speed for a race then this is it. The swim and run distances are less than the Olympic Intermediate plan and the speed work slightly less intense, if you want something more challenging then take a look at the Olympic Intermediate plan

Plan includes around 3-4 quality run sessions a week, with one being optional - longest run depending on fitness will be around 16K. Longest swim is around 2.2k Time is around 4-7 hours per week so can be used in conjunction with your own other activities club or personal. This assumes that any commute running or fun running is done very easy and over relatively short distances

Racestronger 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. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method.

Do the work, no more no less, and we're pretty sure you'll be setting your best ever run times at the end. Do the strength work and plyo to ensure you've got the edge. You'll need to be committed to getting better but many have completed the programme with great results. All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

All Tri Swim plans on racestronger.com http://bit.ly/swimtri
All Tri Swim Plans on Training Peaks http://bit.ly/triswims
All Tri Run Plans on racestronger.com http://bit.ly/run_stronger
All Tri Run Plans on Training Peaks http://bit.ly/trirunning

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Sample Day 1
0:30:00
TEST - * KEY RUN [Max] THRESHOLD

PLEASE READ

Find a flat course Go run as fast as you can at the most constant pace you can for 30 minutes. OR run on the track in a similar way. You MUST use a heart rate monitor and device to record your HR

How to input your results into Training Peaks here:https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0

From this Test you need THREE results:

a) How far you ran in that 30 minutes, not including warm up [result for specific Lovetri Swimwerkx sessions*] - Use this result for the spreadsheet attached * see last comments You will use the 400 time you get to form the base of your RSLT speed sessions at the beginning of the week going forward

b) Your average HR for the last 20 minutes of that run which equals threshold HR, THR in our sessions - For YOU TO INPUT into Training Peaks before starting programme

c) Your average pace for the the full 30 minutes [threshold pace] - For YOU TO INPUT into Training Peaks before starting programme

This test is IMPORTANT as ALL your sessions will then be personalised to your level of fitness and will automatically update as you get fitter to stay challenging! Use the result above in the spreadsheet under the paperclip top right to establish your correct effort levels.

If you are familiar with recording this data and finding the results that's great. For those of you who are not so skilled a simple way to calculate these figures for input into Training Peaks is to simply set your device to record at the start of the 30 minute run. Stop it at the end. Upload to your normal online device website which will send the results to Training Peaks

Click on your session in Training Peaks

a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box

b) navigate to that graph - ensure that its showing time as its main axis

c) select the full 30 minutes of the proper test you want to if you included your warm up in the session recorded, and the last 20 minutes of that test by clicking and holding your mouse button and dragging

d) the statistics will change for the period you just selected in the right box, use the average pace and average HR scores to put into your zone setting

TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically

HOW TO VIDEO

https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones

Sample Day 1
1400m
TEST - ALTERNATE 1000m Threshold

Swimming Pace

Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.

Step 2

Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in.  it is a 50 meter/yard set you are doing, half the time difference] the link below shows you how to set up your pace for swim zones, meaning EVERY session's blue detailed intervals will have a pace or time per 100

Sample Day 3
0:27:00
39TSS
Hill Repeat P1 RPE

Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above

Sample Day 4
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 5
1:00:00
61.7TSS
Fartlek RPE

Easy Run 20 mins then do the following

„ - 15 seconds hard/15 seconds easy x 2 (1 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 90 seconds hard/90 seconds easy x 2 (6 min)
– „60 seconds hard/60 seconds easy x 2 (4 min)
„- 30 seconds hard/30 seconds easy x 2 (2 min)
„- 15 seconds hard/15 seconds easy x 2 (1 min)

Finish 20 mins easy

Sample Day 7
0:45:00
Best Body Weight Glute

Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.

Don't overdo it, but pick a challenging few exercises and stick to it


AND you can watch the below too:

For some video instruction simply click on the following, incorporate into your routine especially during the September to March period

https://www.youtube.com/watch?v=blVmPUbM58A&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=1

Hip Piriformis (deep hip muscles)

https://www.youtube.com/watch?v=7Os4uekJwK8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=2

https://www.youtube.com/watch?v=8xnS3iQXIK8&index=4&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Hip Glute Med (support the stance and assist a strong run0

https://www.youtube.com/watch?v=5-SoCqdR1x8&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=3

https://www.youtube.com/watch?v=77pqj9sMg38&index=7&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy

Runner Touch (good all around glutes)

https://www.youtube.com/watch?v=GlxhKbAob54&list=PLPk5kdzBHhqvQu00Ce0C4ZkO3e2eXSuRy&index=8

Hot Salsa, lunge. Glutes Hamstrings

Sample Day 8
0:45:00
3.36mi
72TSS
Run | RSLT Lactate Threshold A 400s PACE

Warm UP dynamic, jog, strides, any plyo for 500m to 1K

(Recover after each set for the same time as your 400m time or until breathing is under control)

8 x 400m at 12 seconds faster per 400m than your RSLT result

Warm down, gentle jog 400m

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.

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