Improve your time trialing--and your run--in four weeks

Average Weekly Training Hours 04:44
Training Load By Week
Average Weekly Training Hours 04:44
Training Load By Week

Success in triathlon requires a solid bike leg in addition to a strong run. This is a cycling program designed for the triathlete and focused to improve your time trialing and make you stronger and more fatigue resistant when you start the run. It is most appropriate for beginner and intermediate triathletes who are training for sprint and Olympic distance events, but can be handy for advanced athletes who are pressed for time and require shorter, high-quality workouts that will produce results. The target intensity is 90% of your HRmax and the interval duration is four minutes. It is a four-week training intervention preceded by one week of threshold testing and readiness workouts, and followed by a short taper and post-testing.

Sample Day 1
0:30:00
Active recovery day

This is an easy run or cycle recovery session. Keep your power and heart rate intensities low and easy, not exceeding Zone 2.

Sample Day 2
0:46:00
63TSS
Testing - 20 min threshold test

Follow the standard warm up protocol, then complete the 20 min threshold test.

Sample Day 3
1:00:00
60TSS
Endurance - 1:00

Remain in Zones 1-3, minimizing time in Zone 3 and spending the majority of time in Zones 1-2.

Sample Day 4
0:49:00
40.2TSS
Pre-interval workout

After a 20 min warm up, complete 2 x 3 min at 90% HRmax w/ 2 min rest. Finish with a 20-30 min ride at a self-selected intensity to finish the hour.

Sample Day 6
2:00:00
Endurance ride

Remain in Zones 1-3, minimizing time in Zone 3 and spending the majority of time in Zones 1-2.

Sample Day 8
1:00:00
Recovery Ride OR swim training

This is an easy recovery ride or swim training session, depending on your overall program. If riding, keep your power and heart rate intensities low and easy, not exceeding Zone 2.

Sample Day 9
0:48:00
58TSS
HIT - 4 x 4 min @90% HRmax w/ 90s

15 min WU
4 x 4 min at 90% HRmax w/ 90 s rest
10 min WD

Jonathan Dugas
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The Science of Sport

As a PhD trained Exercise Scientist, I spent years studying how to improve exercise performance. I use an evidence-based approach to create unique training interventions, applying training principles and techniques straight from the scientific literature to produce the best odds of improving your performance.