This plan is intended for the under-age-50 triathlete who has been racing for 2 or more years. Over-50 athletes will do fine with it if their recovery rate is good. You should be capable of training for about 12 or more hours weekly before starting this plan. It typically calls for 4 swims, 4 bike rides, and 4 runs weekly plus an optional strength workout.
Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.
BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time, if doing indoors, make the recovery 2 minutes.. Good form!
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1 and 2. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
Zone 2 run. Do not go above zone 2! We are really going to try to focus on staying within zones this year! That also means when we do hard runs...staying in those zones too. Get ready to rock! ;)
BT: Hill Cruise Intervals. Climb a 6-8 minute hill (4-6% grade), 4-5 times in heart rate 4-5a zones. Stay seated. Smooth pedaling. Higher gear than usual. 60-70 rpm.
WU: 6 x 50 done as 25 drill of choice, 25 building speed.
500 at T-pace (50”). (See Comments below.)
5 x 25 fast (20”).
400 at T-pace (40”).
4 x 25 fast (20”).
300 at T-pace (30”).
3 x 25 fast (20”).
200 at T-pace (20”).
2 x 25 fast (20”).
100 at T-pace.
CD: 200 easy kicks and swims of your choice.