LeeZee 12 Week IM Plan

Author

Lee A Zohlman

All plans by this Coach

Length

9 Weeks

Typical Week

4 Bike, 4 Run, 3 Swim

Longest Workout

1:20 hrs swim
7:00 hrs bike
3:12 hrs run

Plan Specs

triathlon

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Summary

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 16:23
Training Load By Week
Average Weekly Training Hours: 16:23
Average Weekly Breakdown

Lee A Zohlman

BodyZen Enterprises

Power for Cycling/Swimming; Triathlon Periodization

Personalized and custom focused coaching

Back to Plan Details

Sample Day 1

1:00:00

BZ Workouts

Sample Day 2

1:20:00

BT: Criss-cross threshold. Flat course. Warm-up and then ride 20 minutes in heart rate 4-5a zones. Criss-cross from low 4 to high 5a zone every 1-2 minutes. 85-100 rpm.

Sample Day 2

0:40:00

After warm-up and running with heart rate mostly in zones 1-2 include a few 20-second pick-ups to faster than your 10k race pace. Long, easy recoveries. Relax! Pick-up cadence: count your right foot strikes for the 20 seconds. Strive for 30 or more.

Sample Day 3

1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 3

1:15:00

BT: Long cruise intervals. Warm-up + 4 strides. Then run 5 x 1 mile at 10k mile pace+10-20 seconds (200-meter recovery). Record times and heart rate averages for each.

Sample Day 4

1:00:00

Masters. Concentrate on form--NOT fitness! Consider moving to a slower lane.

Sample Day 4

1:20:00

BT: Warm up well. Then on a 6-8% hill do 7-9 x 90 seconds. The first 60 seconds of each is seated building to HR zone 5b. Then stand the last 30 seconds. Achieve heart rate 5c zone by the top. (recover 3 minutes after each 90-second interval). High cadence. Long cool down.

LeeZee 12 Week IM Plan

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