Basic 4 Week Block for Triathlete Returning from a Break
Author
Lee Gardner/Trismarter
All plans by this CoachLength
4 Weeks
Typical Week
3 Swim, 3 Run, 4 Bike
Longest Workout
0:40 hrs swim
3:00 hrs bike
1:10 hrs run
Plan Specs
triathlon
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Summary
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.
Stats
Sample Day 1
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
Easy run, 35 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout.
Sample Day 2
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
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
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
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
Easy run, 30 minutes. Focus is aerobic effort & durability. Keep HR in Z1-2 throughout. . End with 5x10s strides, full recovery.