This is a testing week designed around testing in all three disciplines of Triathlon. There will be a 1500m swim test, Threshold Bike Test an Threshold Run Test. At the conclusion of this testing week an IREP coach will be able to establish your Functional Threshold Power, Heartrate, and Pacing Zones for future training and will update your Training Peaks Account Accordingly.
If you have any questions about this plan please contact one of our coaches @ www.irepathletics.com
Coach Scott: 845-546-7677
Coach Anthony: 518-570-8092
Figure out your Functional Threshold Power/HR. Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals
2 x 50 build by 25 to race pace
400 meter time trial
100 easy stroke with big rest
200 Meter Time Trial push off start
200 easy cooldown
1hr zone 2
Main Set: 1500 Meter/Yard Time Trial
3 miles or 30 minutes which ever comes first
1hr zone 2
Protocol to establish functional threshold pace and heart rate zones. ENJOY!