Author

Stephen Walker

Length

3 Weeks

Typical Week

5 Swim, 3 Strength, 4 Run, 3 Bike

Longest Workout

1:00 hrs swim
2:00 hrs bike
1:45 hrs run

Plan Specs

triathlon

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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Summary

a 3 week adaptation phase plan to get athletes ready to start a base training period

Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 13:20

Training Load By Week

Average Weekly Training Hours: 13:20

Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00

1150m

Recovery Swim - Optional

w/up
100 swim, 100kick, 100 pull
Main 1 (all 0:15ri)
2x25 catch up
2x25 underwater recovery
2x25 single arm
Main 2
2x300 neg split
c/d
100 choice

Sample Day 1

0:45:00

MT Strength 1

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Leg Press: 2.5-2.9 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Heel Raise (with bar or on leg press)
Standing bent arm lat pull down: 0.3-0.5 x bw

Sample Day 2

0:45:00

Aerobic + Skills 1

15:00 Z2 HR
15:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

Sample Day 2

1:00:00

2500m

Endurance Form 2

w/up 400 swim Main Set (0:15 ri unless noted) 8 x 50 as 25 single arm + 25 build (0:20ri) (1:00 rest) 400 @ t-pace +0:06 2x200 @ t-pace +0:02 1x400 @t-pace +0:05 4x100 @ t-pace c/d 100 choice

Sample Day 3

0:45:00

Aerobic Endurance & Skills 1

w/up
5:00 easy at 40-50%ftp
6x1:00 ILT (alternate right, left, both legs)
4:00 easy at 50-60%ftp

Main
20:00 Tempo 75-90%
0:30 100+ rpm spin up every 5:00

C/down
10:00 easy at 40-50%ftp

Sample Day 3

0:45:00

MT Strength 2 - Optional

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Squat: 1.3-1.7 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Knee extension
Standing bent arm lat pull down: 0.3-0.5 x bw

Sample Day 4

1:00:00

2550m

Endurance Form 3

w/up 2x150 swim, 100kick, 50 drill Main 1 (4x)(all 0:15ri) 2x25 catch up 2x25 underwater recovery 4x25 build Main 2 2x600 neg split c/d 100 choice

Middle Distance Base Period 1 - 3 weeks

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