MULTISPORT SPRINT DISTANCE BIKEmodular [16WK]
ABILITY: AGE GROUP TRAINING METRIC: ALL HR
THIS 16 WEEK PLAN
Is an AGE GROUP ability bike only plan for SPRINT DISTANCE multisporters. It combines perfectly with racestronger®CUSTOM swim and/or run plan modules whose individual ability you choose to create a bespoke programme that trains to your individual strengths in each discipline. See 'Custom Modular' explanation below
TRAINING METRIC
Percentage of Threshold HR
ABILITY
'AGE GROUP' means you are one of the faster bikers in your age group, consistently placing towards the top of the results or better - maybe even giving a couple of age groups down a run for their money. It's likely that you intend to qualify for AG World/European/National Champs or have already. You may be a cat 2-3 biker. View guide bike splits in Training Plan Sample Week 'Welcome...' below
Compare other plan abilities and bike splits here
Change this plan's training metric to Power & HR here. All Power here
CONTENT
Av 4hrs over 3 workouts/week. Peak 5hrs
Fresh, different, highly rated and current. Many sessions pro derived. We follow Norwegian training methods and with just 16 weeks to go, expect high intensity from the start. Weekdays see challenging cross-threshold, VO2max and sweetspot indoor trainer workouts. Weekends feature 'wrap and fill' sessions – longer easy rides blended with harder race intervals. These distances increase for each rise in plan ability. Pre race-day you benchmark your run-off performance with a series of bike simulations at different intensities. Plan includes 1-week taper, athlete selected S&C and workout alternates, flexible race week schedule plus FREE bonus (see below)
PERSONALISED and PROVEN
BIKEmodular plans offer a race-proven format that’s powered 100's of multisporters to surpass their race-day goals. You use heart rate as your training metric, so you'll do a threshold HR bike test to ascertain training zones and combine this with 'feel' during training. All workouts have 'progression challenge' built-in - they get tougher the more race-fit you get
CUSTOM MODULAR
You’re probably not equally strong across all multisport disciplines. Most one-ability plans don't adjust for this - you crush some workouts, others are a struggle. Asymmetric training across disciplines means lost performance gains. For you, the uncommon athlete chasing minutes and seconds, it's time to train different!
racestronger®CUSTOM single-discipline modules allow you to finesse each of your individual disciplines by ability level intensity and training metric and combine into one-fit-for-purpose plan. They combine together seamlessly to create a perfectly weighted 'no compromise' endurance training programme designed by you, for you. Create yours here
View everything on TrainingPeaks® here
BONUS
FREE for life access to the world's most comprehensive multisport training and racing resource ft 200+ downloads to keep
TIMING
Download to TUESDAY of your training's start week. This ensures integration with other racestronger®CUSTOM swim / run disciplines
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