Team OxygenAddict - 4 week trial plan

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

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.

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 6
2:00:00
(Bike) Z2 Long Endurance Ride

Long, steady ride to develop cardiovascular system, aerobic endurance and fuel efficiency.
- - -
Heart rate and power guidance:
On flats, HR top Z2, power 75% FTP
On hills, HR top Z3, power 85% FTP Note, this is a CAP not a TARGET!
- - -
Aim to make this ride constant, with minimal waiting and no coffee stops!

Sample Day 6
1:30:00
87.2TSS
(Bike) Alternative turbo session (90') #1

NOTE - this session is an ALTERNATIVE session to the longer outdoor ride - eg if the weather is too bad or dangerous to ride. Try to get out to ride long ideally at least 3 times per 4 weeks.

Sample Day 7
0:45:00
(Run) Long Endurance

Long run at E-pace (Heart Rate Z2)
- - -
Warm Up: 5' gradually increasing pace and heart rate.
- - -
Main Set - Run for the rest of the duration of the workout as 9' run at E-pace / 1' walk.
Hydrate with a minimum of 500ml / hr.
- - -
CD as 2-5' walking and stretching, as appropriate.

Sample Day 8
0:30:00
(Swim) TOA Recovery 30' pyramid

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)
4 x 50m easy
- - -
Main Set 1 (All swimmers) :
25, 50, 75, 100, 100, 75, 50, 25
Easy and relaxed, on 15s rest
- - -
Main Set 2 (Advanced and Expert only)
2 x 100m easy, on 15s rest
- - -
Main Set 3 (Expert only)
4 x 50 easy, on 10s rest
- - -
Cool Down (All swimmers)
8 x 25m choice of stroke, on 15s rest

Sample Day 10
1:00:00
(Swim) TOA Drill / CSS #2

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)
100 easy, 15s rest
100 pull buoy, easy, 15s rest
100 easy, 15s rest
- - -
Drill Set: (All swimmers)
12 x 50 as 25 drill, 25 easy full stroke
rotate through drills as
1) 6/3/6
2) front scull
3) mid scull
4) head down doggy paddle
- - -
Main Set 1 (All swimmers) :

1 x 200 @ CSS pace, 30s rest
3 x 100 @ CSS pace, 15s rest
2 x 50 @ CSS pace, 15s rest
- - -
Main Set 2 (Advanced and Expert only)
1 x 200 @ CSS pace, 30s rest
3 x 100 @ CSS pace, 15s rest
2 x 50 @ CSS pace, 15s rest
- - -
Main Set 3 (Expert only)
3 x 100 @ CSS pace, 15s rest
- - -
Cool Down (All swimmers)
200 easy, alternate as 25 freestyle, 25 choice of stroke

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.