This plan is for those that just want to continue to improve in their swim, bike and run but that don't have an immediate race in their future, or who might be time crunched and are just enjoying training for training sake. It is also an effective plan if you have just finished a major goal race and are in-between training blocks.
The program aims to work on all energy systems and provide a holistic and balanced approach to training, whilst keeping the hours down to 8 - 12 hours. Features of the program include:
- some technique workouts in swim, bike and run
- neuromuscular development across swim, bike and run
- high torque work on the bike to help with muscle fiber recruitment and development
- Vo2 efforts in the swim, bike and run
- detailed strength workouts in the gym to improve efficiency and economy and maintain a robust body
- tempo and sweet spot efforts
- longer aerobic conditioning
The program does not have a rest week, but the final week is a testing week so that you can benchmark your improvement and calibrate your training zones to accurately measure your improvement. All bike and run workouts are displayed as structured workouts so that they can be sent to your 3rd party training device.
This 8 week program is very successful in being used for multiple blocks through the year, and can even be repeated concurrently to great success.
Enjoy, and let me know if you have any questions or feedback.
Cheers,
Chris
PB3 is a endurance and multi-sport squad coached by Sports Scientist and Nationally accredited Performance coach Chris Hanrahan, with almost 25 years coaching experience. The focus is on high performance excellence in swim, bike and run. We coach goal oriented professional and age group athletes looking to transition from good to great in endurance sports. Personalized programming with a focus on exercise science and constant feedback ensures that athletes perform at their best, in great health