Triathlon 3 Week reduced volume maintenance / 'tick over' plan

Author

Steve Lumley

All plans by this Coach

Length

3 Weeks

Typical Week

3 Bike, 3 Run, 2 Swim

Longest Workout

0:45 hrs swim
1:40 hrs bike
1:15 hrs run

Plan Specs

triathlon

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Summary

Low volume 3 week fitness maintenance schedule for 'In season' triathletes wishing to keep fitness for the remainder of a season, but needing some reduced training time... (works for 1 and 2 weeks also)

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:48
Training Load By Week
Average Weekly Training Hours: 07:48
Average Weekly Breakdown

Steve Lumley (MSc)

Steve Lumley Triathlon Coaching

'Ironman' / Long distance triathlon.

Elite, draft legal triathlon from developmental to elite levels

Please contact Steve for details and costs of various levels of individual coaching.

Back to Plan Details

Sample Day 1

0:45:00
15 second Hills

Warm-up 10 mins progressive to 80%MaxHR

Drills 20 mins drills
Main Set
2 x 6-10 x 15 secs
Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets
Cool-down 5 mins easy

Sample Day 2

1:00:00
30-30s on hill

BT: Warm up. Then on a short, moderate to steep (4-8%) hill sprint uphill at a high cadence, out of saddle for 30 seconds at power zone 5. Turn and coast/spin back down the hill for 30 seconds. Do 20-24 of these repeats breaking them into sets of 5 with 3 minutes or more of recovery between sets. Cool down by spinning easily in HR 1 zone.

Sample Day 3

0:50:00
Counts @ Tempo pace

Warm-up 10-15 minutes in at aerobic treshold. Then run 100 "steps" per leg at LT intensity. Relax, but go hard! Recover with 50 "steps" per leg at Zone 1-2 intensity. Repeat for a 200/100, 300/150 and 400/200. Continue this pattern for 20 minutes, then progress to a 10-15 minute easy cool-down.

Sample Day 3

0:40:00
Fast 50s

WU: 400 easy swim.
MS:
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
CD: 200 easy swim.
Total—1600

Sample Day 4

1:00:00
Tempo: varied cadence

Warm-up well. Then ride 30 to 60 minutes non-stop at 'tempo' mostly flat course. .(Turbo trainer or rollers preferable). Alternate cadence: 1 mins at 90rpm / 1 min at 50rpm / 1 min at 110rpm.

Sample Day 5

1:15:00

Steady E1 60-90 mins

Sample Day 6

0:45:00
75s descending

WU:
50 pull, 50 kick, 50 swim done 3 times.
MS:
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 100 easy swim.
Total—1925

Triathlon 3 Week reduced volume maintenance / 'tick over' plan

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