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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Jonathan Dugas

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Length

6 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
3:24 hrs 2:00 hrs
Other x1
0:30 hrs 0:30 hrs
Custom x1
0:50 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
3:24 hrs 2:00 hrs
Other
0:30 hrs 0:30 hrs
Custom
0:50 hrs 1:00 hrs

Training Load By Week


Jonathan Dugas

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.

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