Powell Performance 16 Week Off-Season Sprint Triathlon Training

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Powell Performance 16 Week Off-Season Sprint Triathlon Training

Author

Danny Powell

All plans by this Coach

Length

16 Weeks

Typical Week

4 Bike, 3 Swim, 3 Run, 1 Brick

Longest Workout

1:00 hrs swim
2:05 hrs bike
1:15 hrs run

Plan Specs

triathlon intermediate advanced multi day power based tss based

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Summary

During this plan, you will work through three rigorous cycles. Two cycles are based on base performance, and a final build to a sprint triathlon event and triathlon season. This workout regimen is meant for established athletes with a minimum of 10 hours per week to commit to sprint distance training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:58
Training Load By Week
Average Weekly Training Hours: 07:58
Average Weekly Breakdown

Danny Powell

Trine University

I am a business professor of Organizational Behavior, and Leadership at Trine University, and the Head Triathlon Coach. I focus on Coaching Collegiate athletes as well as Age Group athletes in triathlon and endurance sports.
My research interests involve leadership behavior and performance.

Sample Day 1

0:25:00
TR Ramp Test

Sample Day 1

0:45:00
2103m
Swim Base and Sprint Intervals

Warm-Up 350m Easy, RPE4
6x50m CU drills w/ 10s rest between drills
8x100m Easy-Moderate, RPE6 w/ 5s rest between intervals
10x25m Sprints, All-Out, RPE10 w/ 20s rest between sprints
10x25m K drills w/ 15s rest between drills
Cool-Down 350m Easy, RPE4.

Sample Day 2

0:50:00
2195m
Swim Base Intervals

Warm-Up 350m Easy, RPE4
6x50m S drills w/ 10s rest between drills
5x200m Easy-Moderate, RPE6 w/ 10s rest between intervals
4x100m Easy-Moderate, RPE6 w/ 5s rest between intervals
Cool-Down 350m Easy, RPE4.

Sample Day 3

1:00:00
73.5TSS
TR Ericsson

Warm Up:
- Ride for 15 minutes gradually raising your power from RPE 4 to 7.

Main Set:
- 4x8 minute at RPE 7.
- 4 minutes easy between intervals.

Cool Down:
- Spin easy for 1 minute, longer if you can.
Goals

Primarily, Ericsson aims at improvements in sustainable leg speed while improving pedal economy.

By pedaling fluidly & quickly, with as little wasted energy as possible, riders can improve their efficiency in the off-season and revisit this workout intermittently during the competitive season, specifically during mid-peak training valleys.

Additionally, this workout promotes improvements in high-end aerobic endurance as well as a potential positive effect on muscle endurance.

Sample Day 3

0:45:00
52.5TSS
Base Run

Base Run

Sample Day 4

1:00:00
69.7TSS
TR Carson

Warm Up:
- Ride for 7 minutes gradually raising your power from RPE 4 to 7.
- 5 minutes rest before the main set.

Main Set:
- 2x5 minute at RPE 7 with a 2 minute recovery between.
- 2x6 minute at RPE 7 with a 2 minute recovery between.
- 2x7 minute at RPE 7 with a 2 minute recovery between.

Cool Down:
- Spin easy for 2 minutes, longer if you can.
Goals

Primarily, Carson aims to increase muscular endurance via Sweet Spot efforts by expanding your base for more intense workouts later on while increasing power output and endurance at moderate intensities in the process.

Additionally, you can work to improve muscle control via low-rpm riding in an effort to pinpoint poor pedaling mechanics as well as strengthen slowly adaptive connective tissues. And why not improve the ability to smoothly transition in & out of the saddle while you're at it?

Climbing cadence should fall in the 65-85rpm range and slow-force cadence won't drop lower than 50rpm for most riders.

Sample Day 4

0:45:00
2103m
Swim Speed Intervals

Warm-Up 350m Easy, RPE4
6x50m FS drills w/ 10s rest between drills
6x150m of 50m Easy, RPE4/25m Hard, RPE8, 15s rest between intervals
6x25m Sprints, All-Out, RPE10 w/ 20s rest between sprints
10x25m SK drills w/ 15s rest between drills
Cool-Down 350m Easy, RPE4

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