Team OxygenAddict - 4 week trial plan

Author

Rob Wilby

All plans by this Coach

Length

4 Weeks

Typical Week

3 Swim, 4 Bike, 3 Other, 3 Run, 1 Day Off

Longest Workout

1:00 hrs swim
2:30 hrs bike
0:55 hrs run

Plan Specs

triathlon beginner intermediate advanced power based hr based pace based

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Summary

4 week training plan, directly taken from the first Winter training block. This plan focuses on increasing bike power, swim technique and run durability, following the T.I.M.E. Training System methodology. Expect hard work on the bike, focused drill work on the swim, and steady aerobic volume on the run.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:45
Training Load By Week
Average Weekly Training Hours: 09:45
Average Weekly Breakdown

Rob Wilby

oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and age group GB representatives.
I have coached over a hundred triathletes to successfully reach their goals - from professionals to those completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.

Back to Plan Details

Sample Day 1

0:45:00
1700m
OPTIONAL Swim CSS test

Warm Up: (750m) 2 x 100 easy +30s 4 x 50 choice Drill, as 25 drill 25 full stroke 2 x 100 build pace through rep to moderate 2 x 50 build pace through rep to fast 2 x 25 fast - - - Main Set: (750m) 400 Time Trial (2-4 mins recovery, as necessary) 2 x 25, 2 x 50 easy, as active recovery +20s RI 200 Time Trial - - - Cool Down: (200) 4 x 50 easy, choice of stroke - - - Make sure you record your times for the 400 and 200 time trial. Swim them as fast as you can, but don't start off too fast and then fade. Remember, even pace will not feel like even effort - you'll have to build your effort through each TT.

Sample Day 1

0:49:00
65.3TSS
(Bike) OPTIONAL Bike FTP test

WUp:
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
- - -
Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
- - -
20' TT effort at the highest constant speed/power you can maintain.
- - -
Cool Down: 5-10 mins easy spin.
- - -
Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
- - -
Test result:
Power meter users: FTP = Avg power x 0.95
Heart Rate: FTHr = 20 min Avg HR
- - -
You can then update your FTP number in your TrainingPeaks account by clicking 'zones' in 'athlete account settings.' There is more information, and you can watch a video that walks you through this, here:

http://www.oxygenaddict.com/threshold-test-guidance/

Sample Day 2

0:45:00
51.6TSS
(Bike) Z4 FTP 2x (1,2,3,2,1) Pyramid

Warm up: (10 mins) 5 mins easy spin, gradually increase effort 3 mins as 30s fast effort, 30s easy recovery 2 mins very easy spin - - - Main set: (30 mins) 2x (1,2,3,2,1) min HARD effort (top Z4 FTP effort) off 1 minute easy spin (little ring) recovery. Efforts in aero position if possible. - - 4 mins easy spin recovery between sets - - - - Easy spin cool down for the rest of the session.

Sample Day 3

1:00:00
(Swim) TOA Drill / CSS #1

Key to swim groups, based on 400m time:
Intermediate swimmers - 400m slower than 8 mins
Advanced swimmers - 400m between 6 mins to 8 mins
Expert swimmers - 400m faster than 6 minutes
- - -
Warm-up: (All swimmers) 

2 x 100 easy, each as 50 freestyle, 50 back
- - -
Drill Set: (All swimmers)
4 x 100 drill as 25 6-3-6, 25 freestyle, 30s rest
2 x 50 as 25m scull, 25m freestyle, 30s rest
- - -
Main Set 1 (All swimmers) :
150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest

150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest

150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest
150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest
- - -

Main Set 2 (Advanced and Expert only)

150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest
- - -

Main Set 3 (Expert only) 

150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest
- - -

Cool Down (All swimmers)

2 x 100 choice of stroke, easy

Sample Day 3

0:30:00
(Run) Steady E-pace

Warm Up: 5 minutes gradually building to E pace.
- - -
Main Set: Run the rest of the session holding E-pace. Breathing should be relaxed and regular.
- - -
Think about technique as you run - relaxed shoulders, hand position in front of bottom of rib cage, elbows bent at ninety degrees.
Imagine being pulled forwards by an invisible string from the center of your chest.

Sample Day 4

0:45:00
51.1TSS
(Bike) Z4 FTP Up Steps (20' MS)

Warm up: (15 mins)
5 mins easy spin, gradually increase effort
5 mins as 30s faster effort, 30s easy recovery
5 mins very easy spin
- - -
Main set: (20 mins)
1,2,3,4,5 min HARD effort (HR Z4, 100% FTP), each off 1 minute easy spin (little ring) recovery. Efforts in aero position.
- - -
Rest of session: easy spin recovery to cool down in Z1

Sample Day 5

0:45:00
(Run) Aerobic Run Test

INTRODUCTION: You will need your HR monitor on for this test. Use a flat course, either on a track, or 3 x 1 mile loops.
- - -
You will be running this test at a Constant Aerobic HR - use the guidance here:
http://www.oxygenaddict.com/runtest/
- - -

This will feel STEADY, not HARD.
- - -
Warm up - Loosen up, then 10 mins easy running, gradually increase HR, but stay below target test HR.
- - -
Main Set:
TEST: 3 miles holding Target Aerobic HR. If your HR starts to rise above Target Aerobic HR, then you will need to slow down. This is quite normal. Record your mile splits.
- - -
Cool Down:
5 - 10 mins jog/walk, stretch as appropriate.
- - -
This test, done regularly, will show you how your run pace improves at the same heart rate.
http://www.oxygenaddict.com/runtest/

Team OxygenAddict - 4 week trial plan

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