Pre-Season Assessment

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Pre-Season Assessment


Paul Skelton

All plans by this Coach


1 Week

Typical Week

1 Day Off, 2 Bike, 1 Swim, 3 Run

Longest Workout

0:45 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon beginner intermediate advanced hr based

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Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:46
Training Load By Week
Average Weekly Training Hours: 06:46
Average Weekly Breakdown

Paul Skelton

Specialty areas:

  • Achieving performance results in a family and career friendly training regime.
  • Carbohydrate periodisation
  • Fat adaption and MAF focus
  • Accredited Health Coach

Targeted race personalised programs.

Season programming based on specific objectives (time or qualification) underpinned by current performance metrics and gap analysis.

Sample Day 1

Bike Test - LTHR and optional FTP test

Use TrainerRoad, computrainer or Zwift FTP test


Outdoors (need heart rate monitor and optional power meter)

If outdoors choose a dead flat or slightly rising course which will take more than 20 minutes to complete.Warm up:
- 10 easy
- 3 x 1 min @ 90% effort, 1 min rest
- 5 min easy
- 5 effort @ 80%
- 5 min Easy
Start course after warm-up, This is a flat out effort, try keep the pace even throughout, but you should be absolutely spent at end.
Record average watts and Heart rate at end of 20 minutes

Warm down for 10 minutes.
Multiply average HR of 20 min effort 0.95 to get LTHR.

Sample Day 2

Swim Test - CSS Time Trial

300m easy warm up 3 x 100m hard with 1 minute rest between 2 minute rest 400 meter time trail - record time 1 minute rest 100m easy 1 minute rest 200 meter time trial - record time 200m easy Send me time trial times

Sample Day 3

Run Test - MAF

MAF Test: 
Short warm up to get HR to 120+
30 min atMAF heart rate.

Wear Garmin and let me know the exact distance for the 30 min.
Select a flat course if possible. We will repeat this test every 3 to 4 weeks. Ideally on the same course and conditions (time of day)

Sample Day 4

Run Test - LTHR - 30' TT, Assess average Heart Rate

Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).

Ensure you have a reasonable cool down walk / jog to clear lactate build up from you muscles which will assist recovery.

Sample Day 5

Easy solo/group ride

Easy weekend solo or group ride.

Sample Day 6

Run Decoupling Test

Choose flatish course protected from headwinds
Keep Heart Rate close to MAF
Focus on breathing. Breathe in through nose, exhale fully through mouth. Ensure you focus on exhale, expel as much air as possible

A PA:HR < 7% shows your aerobic fitness a suitable for training to this distance.

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