Triathlon Zone Testing Protocol - Swim, Bike and Run - I.R.E.P.


Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

All plans by this Coach


1 Week

Typical Week

3 Bike, 2 Run, 2 Swim

Longest Workout

0:45 hrs swim
1:16 hrs bike
1:04 hrs run

Plan Specs


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?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


CertsOverview: This is a testing week designed around testing in all three disciplines of Triathlon. There will be a 1500m swim test, Threshold Bike Test and 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.


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***It is always recommended to see your physician before starting a new exercise program***


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.

Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:21
Training Load By Week
Average Weekly Training Hours: 06:21
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

Bike Power/Lactic Threshold Test

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

Sample Day 2

CSS Test

200 swim
100 kick
200 pull
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

Sample Day 3

1hour easy ride

1hr zone 2

Sample Day 4

1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

Sample Day 5

3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 6

1hour easy ride

1hr zone 2

Sample Day 7

Run Functional Threshold Pace/HR Test

Protocol to establish functional threshold pace and heart rate zones. ENJOY!

Triathlon Zone Testing Protocol - Swim, Bike and Run - I.R.E.P.

$40.00 - Buy Now