This 4 week plan will help you learn how to get the most from your new power meter. With help on the terminology and narrowing down the metrics to only what is most important for triathlon, this plan will get you on your way to using your power meter effectively and increasing your fitness.
15' warm up, then 3 rounds of: 4' hard (8 on a scale of 1-10) 6' easy (effort level 4). 15' cool down
Do at least a 15-minute endurance paced warm-up, then do 3 x 1 minute fast pedaling drills of at least 100 rpm with 1-minute recoveries in between each. This is to warm up the muscles without taking away
energy for the 20-minute test itself.
Then, on a course with no stops and minimal corners, or on a trainer, perform a 20-minute time trial all by yourself—no training partners, and not in a race. Your effort should be done as if it was a race for the entire 20 minutes—all out, but sustainable for the 20 minutes.
250 swim, 250 pull with paddles and bouy - repeat 2 more times.
Recovery day from yesterday's test. Warm up well for 15' with some high cadence spinning then hold the effort at Zone 2 Power for 70'. Keep the RPM's at 85+ with a fluid pedal stroke. Cool down for 5'
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone HR/power Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Hydrate well afterwards.
Run 45' on a flat course or treadmill. Warm up for 10'. Then 3 x (5' hard, around 10K pace - Zone 3 HR/Pace, then 5' medium, around Marathon goal pace - Zone 2). Cool down for easy 5'. Concentrate on keeping turnover high, don't overstride - run efficiently.