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BCA | Intermediate - 7 wks. | Heart Rate - Sprint Plan

Author

Jonathan Melville

All plans by this Coach

Length

7 Weeks

Plan Specs

triathlon sprint intermediate hr based tss based strength

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.

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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 06:46 hours and peaks at 09:26 hours.
- Short workouts mid-week to accommodate work.
- 1 strength workout per week.
- The programme uses heart rate (including running - however, runs can be changed to pace).

What will I need?
- A turbo trainer



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:38 hrs 0:50 hrs
1:50 hrs 1:00 hrs
2:39 hrs 2:30 hrs
0:25 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 0:50 hrs
1:50 hrs 1:00 hrs
2:39 hrs 2:30 hrs
0:25 hrs 0:30 hrs
—— ——

Training Load By Week


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

Sample Day 1

1:00:00
45.4TSS
Activation Amalgam

Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Warm Up:
4 minutes @ 65-70%
-------------------------------------------------------
Set 1:
1 minutes @ 78-83% - 90:95 rpm.
1 minutes @ 65-70%
Repeat x 3
-------------------------------------------------------
Set 2:
2 minutes @ 78-83%
2 minutes @ 83-88%
2 minutes @ 90-95%
2 minutes @ 100-105%
-------------------------------------------------------
Mainset:

10 seconds @ max.
8 minutes @ 78-83%
Repeat x 4
-------------------------------------------------------
Cool Down:
10 minutes @ 60-65%

Sample Day 1

0:30:00
Strength & Conditioning: Plyometrics Inter

YouTube: See the BCA youtube channel for a visual guide to strength training.
Link:
https://www.youtube.com/channel/UC85YZBCxh7bpK1LaXXYUawg/playlists

Sample Day 2

0:35:00
1550m
Aerobic Endurance Basic Swim

Aerobic Endurance Swim to improve your ability to use oxygen.

Warm Up:
600 meters @ zone 1
- 100 meters: just legs
- 100 meters: pull - just arms
- 100 meters: polo stroke
- 100 meters: sculling front

30 seconds rest.
-------------------------------------------------------
Mainset:
250 m @ zone 2. + 20 seconds rest
repeat. x 3
-------------------------------------------------------
Cool Down.
200 meters @ zone 1

Total = 1550 meters

Sample Day 2

0:35:30
24.2TSS
Aerobic Endurance Basic Run

Aerobic Endurance Run to increase blood volume. Run on flat route and keep consistent step per minute rate (150-170 spm).

Warm Up:
3 minutes @ 70-75%
-------------------------------------------------------
30 seconds @ 83-88%
60 seconds @ 70-75%
Repeat x 3
-------------------------------------------------------
Mainset:
20 minutes @ 78-83%
-------------------------------------------------------
Cool Down
8 minutes @ 65-70%

Sample Day 4

0:45:00
1800m
Aerobic Endurance Block Swim

Aerobic Endurance Swim to improve your ability to use oxygen.

Warm Up:
600 meters @ zone 1
- 100 meters butterfly
- 100 meters doggy paddle
- 200 meters polo stroke

30 seconds rest.
-------------------------------------------------------
Mainset:
set 1.
1000 meters @ zone 2
-------------------------------------------------------
Cool Down
200 meters @ zone 1

Total = 1800 meters

Sample Day 5

0:40:00
27.2TSS
Aerobic Endurance Basic Run

Aerobic Endurance Run to increase blood volume. Run on flat route and keep consistent step per minute rate (150-170 spm).

Warm Up:
4 minutes @ 70-75%
-------------------------------------------------------
30 seconds @ 83-88%
90 seconds @ 70-75%
Repeat x 3
-------------------------------------------------------
Mainset:
20 minutes @ 78-83%
-------------------------------------------------------
Cool Down
10 minutes @ 65-70%

Sample Day 6

0:30:00
1200m
Active Recovery Swim

Active Recovery Swim. Swim intervals decrease in length as the session progresses to allow the body to recover for the next stage of training.

Warm Up:
400 meters @ zone 2
- drills of your choosing
-------------------------------------------------------
Mainset:
set 1.
250 meters @ zone 2 + 60 seconds rest.

set 2.
200 meters @ zone 2 + 60 seconds rest.

set 3.
150 meters @ zone 2 + 60 seconds rest.
-------------------------------------------------------
Cool Down:
200 meters @ zone 1.

Total = 1200 meters.

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