Derek Stone
All plans by this Coach24 Weeks
3 Bike, 3 Swim, 3 Run
1:00 hrs swim
2:55 hrs bike
1:50 hrs run
triathlon beginner intermediate power based pace based
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A 24 week training plan geared to prepare you for a 70.3 race. This is power based and best completed on a trainer. Run workouts will have a mix of pace-based and also perceived effort.
As an avid runner and endurance athlete, it is my mission to share my passion with others and help them grow in endurance athletics.
Today is the day you're going to suffer for 20 minutes! a 20 minute best effort for 20 minutes to determine your threshold.
Warm Up:
100 EZ
6x25 kick with board @ 15 SR
Set:
8x25 zipper drill @ 10 SR (see Link below)***
50 EZ
8x25 drill @ 10 SR (see link below)*
50EZ
4x25 all fast @ 15 SR
Cool Down:
100 EZ
30 Minute Base Run
Main: 30 minute continuous run. RPE (Rate of perceived effort) should be about a 5 out of 10.
Once you are complete with the 30 minute run, complete 4x20 second strides. Recovery should be a walk back to the start of the stride.
6x20 all out efforts at 120-130% of your FTP. 5 minutes recovery between each effort.
Warm Up:
100 EZ
6x25 kick with board @ 15 SR
Set:
10x25 zipper drill @ 10 SR (see Link below)***
50 EZ
10x25 drill @ 10 SR (see link below)*
50EZ
6x25 all fast @ 15 SR
Cool Down:
100 EZ
35 Minute Base Run
Main: 35 minute continuous run. Hold a comfortable pace.
4x10 minute Sweet Spot efforts beginning at 88% and topping out at 93% before falling back to 88%