3 month plan- Swim/Bike/Run with long ride focus

Average Weekly Training Hours 09:33
Training Load By Week
Average Weekly Training Hours 09:33
Training Load By Week

This plan will give an active athlete the base they need to be competitive in a longer fondo, while building fitness in the run and swim in order to be ready for triathlons, or to simply keep strong and balanced

Sample Day 1
0:45:00
45 Min Easy Ride

This can be split as two rides, to and from swim workout

Sample Day 1
0:20:00

Tempo Swim- 5 min slow and steady, 15 minutes tempo pace

Sample Day 2
1:15:00
3 x 3 100% CP6

This is an intense interval designed to increase aerobic intensity and endurance. After a good warmup, 15 - 20 minutes, go 100% for 3 minutes. This means CP6, or zone 5a. Then recover for 3 minutes, getting your HR down to under 100bpm. Repeat 7 times.

Sample Day 3
1:00:00
1 Hour Tempo Ride

This ride is designed to build your endurance and physiological efficiency. After 20 minute warmup hold steady power output of 75% of threshold for 60 minutes. Cool down for 5-10 minutes

Sample Day 4
1:30:00
4 x 7 minute CP60 (ME)

WU: first 10 minutes alternating single leg pedalling 30 seconds on 30 seconds off, last 5 minutes both legs building from 60 to 100 RPM's
MS: 4 x 7 minutes at CP 60 keeping RPM's above 90, recover for 3 minutes between efforts at CP180

Sample Day 5
0:30:00
30 Min Easy Run

Nice and easy does it.

Sample Day 5
0:20:00

Tempo Swim- 5 min slow and steady, 15 minutes tempo pace

Brian Kall
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Go Full Gas Performance Cycling Coaching

I offer custom and off the rack plans for riders of all skill levels whether you are targeting elite level racing or general fitness and speed. I love to communicate directly with my athletes and don't impose any time restrictions. Contact me at coach@gofullgas.com.