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BCA | Intermediate - 6 wks. | Heart Rate - Sprint Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Jonathan Melville

All plans by this Coach
No Ratings

Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and competes for your causes.
Be part of the BCA vision and advance your performance.


What does this programme include?

Email Access:
- An email once a week to discuss your training and any questions you have.
- Data analysis (upon request) every 5 weeks in the form of a progress report.

Structured Workouts:
- Each workout is supplied with a PDF providing additional information.
- Workouts can be exported to your Garmin device to ensure your hitting the training numbers.

Personalised Nutrition Plan:
- A detailed overview of your nutrition requirements per week.
- Every week you are supplied with a nutrition plan personalised to your training.

Programme Manual:
- A detailed overview of the programme.
- Coaching advice including recovery strategies.

Adjustable Workouts:
- The programme is designed so you can adjust which day your main event is.

Is this plan suitable for me?

Intermediate Triathletes:
- The programme starts at 06:30 hours and peaks at 08:10 hours.
- Short workouts mid-week to accommodate work.
- 1 strength workout per week.
- The programme uses heart rate (not pace - however, pace can be changed manually if needed).

What will I need?
- A turbo trainer



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
1:30 hrs 0:50 hrs
Runx2
1:37 hrs 1:00 hrs
Bikex2
2:18 hrs 2:30 hrs
Day Offx2
—— ——
Strengthx1
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:30 hrs 0:50 hrs
Run
1:37 hrs 1:00 hrs
Bike
2:18 hrs 2:30 hrs
Day Off
—— ——
Strength
0:25 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform