Basic 4 Week Block for Triathlete Returning from a Break

Average Weekly Training Hours 11:13
Training Load By Week
Average Weekly Training Hours 11:13
Training Load By Week

This training plan is designed for a triathlete coming back from a break in training. The main goal of the plan is to re-adapt the athlete to regularly scheduled workouts, getting the athlete into a routine, and starting to build some base for training blocks to come. The effort level for most of this plan should be easy to moderate, with only a couple of short, high intensity moments throughout the 4 weeks.

Sample Day 1
0:25:00
1006m
10x50 + 2x100

Warm up:
100 swim, Easy + 50 kick + 100 swim Moderate + 50 kick
.
Main Set:
10x50 building in effort from easy to MAX 1-5, 6-10; 10s RI
.
2x100 Moderate-hard effort, focus on form. 10s RI
.
Cool down:
100 easy, mix of non-free choice.

Sample Day 1
0:35:00
35min Easy

Easy run, 35 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout.

Sample Day 2
1:30:00
No Sets - Z1-3 Easy Effort

Warm up with easy spinning, light gear, high cadence.
.
Main set:
Easy effort ride. Keep heart rate in check (.
Stay hydrated throughout the ride No need for calories until after the workout.
.
Finish nice and easy.

Sample Day 3
0:30:00
1554m
10x50 + 5x100 + 300p

Warm up: 100 swim, Easy + 50 kick + 100 swim Moderate + 50 kick . Main Set: 10x50 building in effort from easy to MAX 1-5, 6-10; 10s RI . 5x100 Moderate-hard effort, focus on form. 10s RI . 1x300 pull (with paddles), moderate effort. . Cool down: 100 easy, mix of non-free choice.

Sample Day 3
1:00:00
No Sets - Z1-2 Easy Effort

Warm up with easy spinning, light gear, high cadence.
.
Main set:
Easy effort ride. Keep heart rate in check (.
Stay hydrated throughout the ride No need for calories until after the workout.
.
Finish nice and easy.

Sample Day 4
1:30:00
No Sets - Z1-3 Easy Effort

Warm up with easy spinning, light gear, high cadence.
.
Main set:
Easy effort ride. Keep heart rate in check (.
Stay hydrated throughout the ride No need for calories until after the workout.
.
Finish nice and easy.

Sample Day 4
0:30:00
30min Easy + Strides

Easy run, 30 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout. . End with 5x10s strides, full recovery.

Lee Gardner
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Trismarter Triathlon Coaching and Nutrition

Triathlon Coaching | Sports Nutrition | Bike Fit

I offer customized training plans and coaching services for all levels of athletes. You can find details on my coaching services at http://www.trismarter.com