Race Week

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:25

Race Week Taper Plan

Sample Day 1
Easy Ride

No structure, just ride and visualize your race

Sample Day 2

10 min warm-up
6 x 150 pull (progress effort)
3 x 150 (10 sec RI, progress to Race Pace)
3x 125
3x 100
3x 75
3x 50
3x 25

100 cool down

Sample Day 2
Progression Run

15 min warm-up
30min progress to race pace for last 10min
15 min cool down

Sample Day 3
Build Effort Ride

Mellow paced ride, but add in:
3 x 15min build to race pace last 5 min off effort
5min between each

Sample Day 3
Run Off the Bike

Just easy run

Sample Day 4
Build Swim

300 warm-up
16 x 25 (1 at 75%/ 2 at 85%/ 1 at 90%) repeat 10 sec RI
600 pull (80%)
6 x 100 at 85% or race pace (15sec RI)
12 x 50 progress by 4 with 4th being all out (15 sec RI)
100 cool down)

Sample Day 5
Easy Ride

Easy Ride

Matt Smith
Sansego by Craig Alexander

At Sansego, we believe that the athlete simply comes first. Our team strives to be the "man behind the man" for our athletes. We work with all ability levels around the world and have a team of coaches hand selected by 3 x Ironman World Champion, Craig Alexander. As Craig has in his career, we focus on making training a piece of the multi-sport lifestyle balancing the demands of family, work and training. Online training plans to highly personalized one on one coaching relationships.