Prep Season Training Plan-Metrics Based

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:35

This a prep/build program for those competing in any distance. There are 6 key workouts/week, two for each discipline with additional supporting and optional workouts. There are also two functional strength sessions and a stretching mobility session on Sundays.

The swim sessions are based on pace, the bike sessions are based on power and the run sessions are based on heart rate.

Sessions include VO2max, power, speed and general endurance with easy form focused sessions to add in recovery.

If you have any questions, please contact us at

Happy Training

Sample Day 1
Benchmark Swim-I/A

Benchmark Swim- 1 hour

Warm-up- 400 easy freestyle as 4x 50 choice drill, 50 freestyle then 4x50 freestyle (25 fast + 25 easy)10 sec rest

Pre Main-4 x 100 freestyle (30 seconds rests) Do these 100’s at what you perceive to be the race pace that you can sustain

Main Set- 400 time trial- give your best effort but try to sustain even pace, i.e. don’t go all out in the first 100 then fade to nothing in the last 100
5 to 8 minutes easy swimming and rest to fully recovery then
200 yards all out swim, leave nothing to spare

Cool Down- 100-200 easy swim, stroke of choice

Sample Day 1
Benchmark Swim-B

This is your first benchmark test. As a beginner part of the goal is to learn pacing, don't go all out in the first 25 with nothing left for the last 25. Try to keep each 25 an even pace but leave nothing going for the wall on the last, you have plenty of time to rest.

Please record your times of each 100.

Sample Day 2
Benchmark Bike-I/A

Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR). These numbers are used to establish your training zones for the ensuing block of training.

By following a strictly structured assessment protocol, we can assess/reassess possible changes your fitness at any time of training season as long as you're rested and motivated.

Sample Day 2
Benchmark Bike-B

Benchmark Bike- 1 hour

Benchmarks are never fun things, you have be both mentally and physically prepared meaning well rested and hopefully not too stressed. Additionally, make sure you are well hydrated prior to starting this session.

-perform on a flat or gentle rolling terrain with minimal stops and interruptions or on your trainer

Warm-up- 17 minutes easy ride with 3x30sec high cadence spin- ups followed by 30sec easy recovery

Pre-Main Set- 2 minute all out effort followed by 8 minutes recovery

Main set- 8 minutes of best sustainable pace trying not to fade at the end nor start to hard
10 min easy spin for complete recovery 8 minutes best sustainable pace, same rule apply but try not to leave anything out there

Cool Down- 4 min easy spinning

Sample Day 4
Benchmark Run(B)

Beginner Benchmark Run- 40 minutes

Warm-up-10 min easy warm-up

Main Set- perform a 5min best effort run followed by a 10min walk to easy jog for recovery then perform a second 5min best effort interval.

if possible, remember to hit the lap button on your watch at the start and the end of each interval.

Cool Down- 10 min easy jog

Sample Day 4
Benchmark Run(I/A)

Intermediate/Advanced Benchmark Run- 50 minutes

Warm-up-10 min easy warm-up

Main Set- 30 minutes enter into a 30 min race pace run, use the first 10 minutes to find your pace, do not go too hard at the the 10 minute mark hit your lap button on your watch and record the next 20 minutes(best race effort), hit the lap button again

Cool Down- 10 min easy jog

Sample Day 5
Intro Swim

WU- 400 yd, choice of stroke

PM- 4x50 as (25yd kick on back with arms stretched overhead with fins/25yd swim with fins, don't over kick) with 10s rest

MS- 8x25- 2x(build 1 to 4) 5sec rest into
4x100 as (evens easy/odds moderate) with 20s rest

focus on form- taut body, good alignment

CD- 200 easy choice of stroke

Dr. Ted Geddis
Catalyst Multisport

Coaching is not simply writing a workout and sending on it's merry way. It is the coach's responsibility to help you set realistic, obtainable goals, devise a plan to help you achieve those goals and do so without compromising your health and well being.

Utilizing Dr. Geddis’ unique perspective, background and education Catalyst can help you achieve those goals and more.

We offer year-long, race specific and distance specific coaching either locally or through the virtual environment.