This program is designed to develop your general fitness and is ideal for any athlete wanting to give their training some real focus in the off season, or if simply wanting to test out a formal coaching structure. This program is the ideal start point to develop general fitness ahead of taking on an event specific training program and if you can commit to completing upwards of 80% of the program you will finish this program as a far stronger, fitter and better prepared athlete ready to take on any challenge or event that you choose. From beginner to experienced triathletes this program will make you a better athlete and make the best use of your available training time.
Core strength development
200m EASY FREESTYLE + 20's R.
2 X 100m as 25m BACK STROKE / 25m FREESTYLE + 20's.
4 x 20's VERTICAL KICKING + 20's R.
6 X 50m FREESTYLE + 20's VK + 20's R.
8 X 200m EASY PACED SWIMS + 20's. DONT GET LAZY WITH THIS SWIM FOCUS ON FINDING A SMOOTH AND RELAXED SWEETSPOT TO YOUR STROKE.
100m AS 25m BACKSTROKE / 25m FREESTYLE
5 min's straight off your bike simply relax and allow yourself to get into your running.
5 min's @ Z2 HR (5-6/10 PERCEIVED EFFORT)
5 min's light and relaxed running to cool down
10 min's WARM-UP to Upper Z2
5 x 30's FAST CADENCE (100+) + 30's RECOVERY
6 X 1 min LOW CADENCE (70-75rpm) HIGH RESISTANCE. Work through 1 min on your handlebars, 1 min in a TT position, 1 min no hands.
4 min's @ Z3 with Cadence @ 90-95rpm
3 min's increase effort by 1 gear and decrease cadence to 85 rpm
2 min's increase effort by 1 gear and decrease cadence to 75-80 rpm
1 min BIGGEST RESISTANCE YOU CAN MAINTAIN @ 70-75 rpm
2 min's RECOVERY AS EASY RIDING
WORK THROUGH THIS 3 TIMES!!!
5 min's easy riding
10 min's building up to upper Z2
10 min's @ Z2
4 x (4 min's @ Z4 + 2 min's JOG RECOVERY)
5 min's @ Z2
5 min's light and relaxed running
200 Easy Freestyle + 20's R
100 as 25m STRONG / 25m EASY + 20's R
4 x 25m as SCULL #1 + 15's R
4 x 50m as 25m SCULL #2 /
25m SWIM + 15's R
100m EASY Swim focused on
making EVF (early vertical forearm) + 20's R
5 x 300m as 200m EASY SWIM + 10's FOLLOWED BY 100m @ STRONG PACE WITH PULL BUOY + 20's RECOVERY
USE THE PULL ELEMENTS TO FOCUS ON DRIVE THROUGH YOUR PULL PHASE AND ENGAGING WITH YOUR ROTATION.
2 X 50m OFF-STROKE
1 X 100m FLUID EASY FREESTYLE
Hip Stability and glute activation exercises.