16-Week Training Plan Preview
Plan Preview Video with Coach Wendy
In addition to 16 weeks' worth of biking workouts, we also include 3 instructional videos, one before each phase of training. Coach Wendy explains how each training block is organized and structured.
This is a multimedia approach, complete with links to drills, heart rate, and pace training so you understand the purpose and effort of each workout.
Training Overview
This 16-week plan starts with:
- 4 days of cycling
- 1 day of swimming
- 1 day of running
- 2 days of strength training
It gradually builds up to 6 days of biking per week. Monday is a scheduled rest day, and the longer workouts are typically on the weekend.
Training duration ranges from 3 to 8 hours per week, and intensity is based on Rate of Perceived Effort (RPE). Athletes can adjust to heart rate, power, or pace as needed. Generally, beginners benefit from training with RPE, while advanced athletes may focus on power.
Progressive Training
Each month, you will progressively build both duration and intensity for 3 weeks, followed by a recovery week with lower volume.
The progression is based on swim distance, so the time to complete each workout will vary depending on individual experience.
Common Off-Season Mistakes
Watch the video on common off-season mistakes
Bonus Offer
Each purchase comes with a complimentary 30-minute Skype consultation with Coach Wendy.
Save 33% on this Plan!
Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/