Hudson Crossing Training Plan

Average Weekly Training Hours 02:43
Training Load By Week
Average Weekly Training Hours 02:43
Training Load By Week

This plan is designed to get beginner to intermediate triathletes across the finish line comfortably and more quickly. There are generally eight to ten workouts per week. Workouts are mainly based on perceived exertion levels to make it useful to a variety of athletes with different backgrounds. The swim workouts are designed for triathletes that do not have a strong swim background and do not assume that the athlete has any special equipment.

Sample Day 1
0:43:59
3-3-3 (44’)

15’ warmup with 3 fast intervals of about 30-45” 3’ @ PE=8 5’ easy 3’ @ 8 5’ easy 3’ @ 8 10’ easy cooldown

Sample Day 2
640m
Easy Drills (700 or 1000 yards)

2x100 easy warmup 100 focus on front quadrant swimming 100 focus on relaxed recovery 100 swim with closed fists If desired, repeat the last 3 100’s 2x100 easy

Sample Day 3
20mi
Moderate Effort Ride (20 miles)

Ride 20 miles First 15’ are a warmup building to a PE of 6 Remainder of ride is at a PE of 6

Sample Day 4
823m
Drills (900 yards)

2x100 easy warmup 100 swim with closed fists 100 alternate breaths left/right (every 3rd stroke) 100 focus on front quadrant swimming 100 with closed fists 100 with fewest strokes/lap (use long strokes; don’t go fast) 100 as 25 breathe left only/25 breath right only 100 focus on relaxed recovery and hand entry without bubbles

Sample Day 4
0:34:59
Long Slow Distance (35’)

Long Slow Distance (35’)
14’ at a PE of 5
1’ walking
14’ at a PE of 5
1’ walking
5’ at a PE of 5

Sample Day 6
1:00:00
Easy Ride (60’)

One hour of easy riding PE of 4 to 5. Enjoy!

Sample Day 6
914m
Perceived Exertion (1000 yards)

2x100 easy warmup
3x100 emphasizing the focuses that need the most work based on the swims earlier in the week
100@6, r: 15” (this means rest for 15 seconds)
100@7 r: 20”
100@6 r: 15”
2x50@8 r: 20”
100@4