TRI L3 Advanced Part 1 - 4 week Isolation Training Plan - 17hrs/week by SB Coaching
TRI L3 Advanced Part 1 - 4 week Isolation Training Plan - 17hrs/week by SB Coaching
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 4-week plan is designed for triathletes with no swim access due to COVID-19. The plan is designed to be more than just maintenance - we want to double down on running and cycling and improve those two disciplines. The Strength & Conditioning work in the plan will facilitate such improvements, but will also be helpful once you get back into the pool again.
While we are working to improve your capacity on the bike and run, the plan is designed so as not to push you to the absolute limit (which could potentially cause immuno-supression). Rather, you will be holding a consistent workload week to week, where the individual days vary from lower to higher training load, but on a weekly basis training load is fairly constant and should feel sustainable. In other words, the plan is what we might call "modern base training". The emphasis is on aerobic endurance, but no aspect of fitness gets left behind, and there will be some work done on each of the important elements of fitness, including strength endurance, neuromuscular efficiency, aerobic capacity (VO2max), and fractional utilisation of VO2max (e.g. tempo/threshold).
The plan is based around a 5-zone system (Recovery, Endurance, Tempo, Threshold, VO2max), so you can use it with any devices (Heart Rate, Pace and/or Power) as long as you establish your 5 training zones for that particular measure of intensity.
The structured workouts in the plan are written based on power (cycling) and pace (running).
The plan is perfect for those training around 17 hours per week but can be used by anyone training between 15-20 hours per week.
If you're training less than 17 hours, feel free to drop a session, especially in the early weeks, to not make to big a jump in training volume.
If you're training more than 17 hours, feel free to extend some sessions (with easy endurance) or even add some sessions (again, easy endurance) to reach your typical training volume.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x5
|
05:00:00 | 01:45:00 |
Strength
x5
|
02:30:00 | 00:45:00 |
Bike
x4
|
09:30:00 | 03:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
05:00:00 | 01:45:00 | |
|
02:30:00 | 00:45:00 | |
|
09:30:00 | 03:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.