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

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

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.

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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***


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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 TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


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 thetrainingplansource.com 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.

Sample Day 1
1:16:00
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
0:45:00
1423m
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
1:00:00
1hour easy ride

1hr zone 2

Sample Day 4
0:45:00
1737m
1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

Sample Day 5
0:30:00
3mi
3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 6
1:00:00
1hour easy ride

1hr zone 2

Sample Day 7
1:04:59
Run Functional Threshold Pace/HR Test

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

The Training Plan Source Powered By IREP Athletics
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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.