Equinox - Sprint Plan - 10 hour Max week - 8 Weeks - by Justin Trolle

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week

This plan was designed for those athletes who attended the Equinox "Made Me Do It" camp in Dallas 2014. For more information on this plan or any of my other plans feel free to contact me directly at justin@v-tri.com

Sample Day 1
0:45:00
Long Bike + No Sets - Z2-Z3 - 45min

Long Bike Session 45min total
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W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain
Main Set:
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10-20min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm)
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W/D 10-20min easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 2
0:45:00
Short Run - 4x5min @ Z3-Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets. . Main Set 4 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great. . W/D with left over time at zone 2 effort, once again on a soft surface if possible. . The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 3
1:00:00
1646m
Easy -1800 - Swimming Session

200 = (100 swim/25 kick/25 drill)
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600 = (3 x 50 +150 @ Hard Effort 15-20sec recovery)
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600 = 2 x 100/150 Moderate/Hard 20-30sec recovery between sets
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400 = 4 x 100 free w/paddles (low stroke count w/30sec rest)

Sample Day 4
0:45:00
Short Run - 5x3min @ Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort, make sure the body is well warmed up before we start our main sets.
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Main Set
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. remember good form and if you can run on a soft surface if possible that will be great.
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W/D
warm down with left over time at zone 2 effort, once again soft surface if possible.
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Goal
the main goal of this workout is to build aerobic function at race pace intensity.It will also force you to run with greater mechanical efficency.

Sample Day 4
1:15:00
Long Bike + No Sets - Z2-Z3 - 1:15

Long Bike Session 1:15 total
.
W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain
Main Set:
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30-40min Easy/Moderate - Just enjoy the ride, keep heart rate between Z2 and Z3 or at an easy moderate effort. Keep cadence high (between 90-110 rpm)
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W/D 10-20min easy spin @ 90rpm+ with Mixed Terrain.

Sample Day 6
1:00:00
Long Run + No Sets -Z2 - 1:00

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.)
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Main Set: Mixed Terrain @ Z2 effort, see LT chart for Pace or Heart Rate informtion.

Sample Day 6
1:00:00
1554m
Easy - 1700 - Swimming Session

200 = own choice W/U
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400 = ( 4 x 50 swim/50 kick)
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600 = 2 x 50/100/150 free; all at mod/hard effort with 25-30sec recovery between sets.
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300 = 2 x 150 w/fins + w/paddles)
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200 = 1 x 200 easy swim W/D