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Michelle Smith

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1 Week

Plan Description

This sport specific 4 week plan is designed to increase leg strength, power and speed on the bike and improve your training/racing averages up to 2-5mph depending on your cycling background. Use this 4 week plan to enhance your current triathlon 'off-season' or current seasion training. Can be inserted into or in place of any 4 week or more progressive build plan, and can be used up to 3 times back to back.

This plan includes cross training days in swimming and/or running so you should have completed at least 1 triathlon prior to using this program. Also this plan assumes you are using a road bike which properly fits your body and can maintain min. speed of 15 mph for 10 miles or more.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:10:00 01:15:00
Swim x3
00:40:00 00:40:00
Run x2
01:05:00 00:55:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
04:10:00 01:15:00
00:40:00 00:40:00
01:05:00 00:55:00
Day Off
—— ——

Training Load By Week

Michelle Smith


Swimming:Stroke Fundamentals, Improved efficiency, Open water strategies, improve competitive edge.

Triathlon: Fundamentals, Advanced training sessions-beginners to elite, Race pacing strategy, Mental preparation, Improve competitive edge (swim smooth, bike strong, run fast).

Single-sport and multisport training plans Sprint to Ironman @ $75 to $200 per month. One-on-one sport specific coaching @ $45 per hr or pkg deals. 1/2 day group swim clinics (pool or open water) $75. Prepare ATP $50.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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