Intermediate Pre-Season/Off-Season HIIT-Focused Plan for Women 45+ (12 Wks, Power & Pace)
Intermediate Pre-Season/Off-Season HIIT-Focused Plan for Women 45+ (12 Wks, Power & Pace)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach
All plans by this CoachLength
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
STRUCTURED PLANS. PROVEN RESULTS.
Coach Alison Freeman is a:
- USA Triathlon Level II Endurance Certified Coach
- Ironman University Certified Coach
- Training Peaks Level 2 Accredited Coach
She has proven success with time improvement for experienced 70.3 and Ironman-distance athletes.
About the Plan:
This 12 week program is a Intermediate Plan for women ages 45+ who are looking to make big gains in bike power and run speed in the pre-season or off-season. The plan utilizes a heavy emphasis on HIIT training, and is specifically structured to balance these HIIT sessions with active recovery.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 7-8 hours of weekly training for the past four weeks.
Your training volume for most weeks within the plan will include:
- 5400-5700 yards/meters of swimming / 3 swims
- 3 hours 30 minutes of cycling / 3 bikes
- 2 hours 30 minutes to 3 hours of running / 3 runs
- 60 to 90 minutes of strength and mobility work / 3 strength and mobility sessions
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or power targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers, as well as into trainer software such as Zwift. See the Structured Workout Help Page for more information.
Have questions?
Email Coach Alison.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x5
|
—— | —— |
|
Bike
x3
|
03:27:00 | 01:30:00 |
|
Run
x3
|
02:39:00 | 01:20:00 |
|
Swim
x3
|
02:07:00 | 00:55:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
03:27:00 | 01:30:00 | |
|
|
02:39:00 | 01:20:00 | |
|
|
02:07:00 | 00:55:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- 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.
$114.74 USD for the first year, billed yearly.