That means if you look at one training plan or book (even within this site!) If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. How Long Does It Take To Recover From A 70.3? 1 x 3min. learn more about lactate threshold field tests in this post. faster than previous 100s This 20 week program is an Intermediate Plan for 70.3 athletes. Can someone please send a copy to me or post it? Long Bike: 2:45 Swim Base: 1450 Yards easy CD: Run 10 minutes @ low aerobic intensity, Thursday MS: 2 x 400 @ threshold intensity, RI=0:45 Most 70.3 training plans require at least 10 weeks of preparation; some recommend at least 20 weeks to thoroughly prepare. 8 x 25 Variable paces w/ 10 SR CD: 18 minutes @ moderate aerobic intensity, Wednesday See the Structured Workout Help Page for more information. Run 10 minutes @ moderate aerobic intensity, Sunday Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. In order to begin training, you should currently be exercising at least 3 to 4 hours per week regularly. Foundation Bike: 45 Minutes +++ Run: 50min., Speed MS: 2,000 @ moderate aerobic intensity Access your training plan anywhere on the TrainingPeaks mobile and desktop apps. 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. WU: Run 10 minutes @ moderate aerobic intensity at 10K effort/2min. CD: 300 @ low aerobic intensity, Saturday After you warm up, complete a 30-minute run at the best possible speed you know you can maintain for all 30 minutes. WU: 300 @ low aerobic intensity 2 x (15min. Have an idea of proper training zones. choice rpm), Run: 45min., Hill reps as 8 x 1min Also: Walk around and make yourself familiar with it. MS: 3x (5min. Swim Threshold + Sprint: 2100 Yards MS: 3 x 200 at 80% 10 SR Plan for your event in the TrainingPeaks calendar. Also are you supposed to rest 10 seconds between every 25m length of the drills, and then take 60 seconds between every 100 m? WU: Swim 1.2 miles Swim the maximum-intensity segment as though it were a race. MS 5 x (25 fast/50 easy 15 SR MS: 12 x (5min. Plan for your event in the TrainingPeaks calendar. This training plan was produced in partnership withJon Fearne of E3Coaching. I do have a couple of questions regarding how youre supposed to go about some of these workouts. CD: 300 @ low aerobic intensity, Run Speed Intervals: 39 Minutes WU: 21 minutes @ moderate aerobic intensity If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well. Running Strides: 5 x 100 @ VO2max intensity, RI=1:00 WU: Run 10 minutes @ moderate aerobic intensity Run: 50min., Fartlek At the same time you will continue building endurance with long swims, rides, runs, and brick workouts. Bike: 60min. 15min. This plan includes more weekly training volume and more workout time at higher intensities than does the 13-Week Half-Long Distance Event totaling Beginner Plan. IRONMAN 101: A Six-Month Training Plan: Ironman itself offers a program crafted by New Zealand-based coach John Newsome. 4 x 75 @ VO2max intensity, RI=0:45 WU: 300 @ low aerobic intensity 2min. Use our 20 week 70.3 Training Plan to prepare. +++ easy) 75 fast 15 SR, 75 easy 15 SR You are looking at between 5 and 6 days a week of training sessions. MS: 2,112 (1.2 miles) @ maximum intensity Quickly view upcoming workouts in the TrainingPeaks app. You can gauge measurements off of power/ feel / or heart rate. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. core strength, Bike: 80min., Threshold First, there are a few workout terms that apply to multiple disciplines: Most runs in the plan are easy to understand time-based runs with a particular zone (generally zone 2). The first 8 weeks of this 70.3 training plan are the base phase. Your pre-race taper begins on Thursday. MS: 6 x (5min. 50 fast/25 easy 15 SR This is great so glad you were able to find this and that it will help you train for a half! Bike Power Intervals: 50 Minutes Does this mean that you are supposed to do 5 sets of 100 m drills of, then rest and do 2 sets of 400 meters fast? easy) MS: 8 x 25 Variable paces w/ 10 SR WU: 300 @ low aerobic intensity easy), Swim: 60min., Race specific CD: Run 10 minutes @ moderate aerobic intensity, Tuesday I followed the plan, did the training and come race day I wasnt nervous. easy +++ easy 55-65 rpm Bike Lactate Intervals: 1:15 WU: Run 10 minutes @ low aerobic intensity I was able to complete my first 70.3! Transition Run pace. 4 x 100 @ VO2max intensity, RI=1:00 5 x 2min. Use 10 seconds rest between drills. Bike Short Hill Climbs: 1 Hour WU: 19 minutes @ moderate aerobic intensity To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Your long endurance workouts on the weekends become really long in this 6-week phase to ensure youre able to go the distance on race day. MS: 2 x (5K TT effort/5min. You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips and key workout descriptions prior to starting training. 8min. MS: 3 x 300 @ threshold intensity, RI=1:00 tempo/5min. Hi there I love how well youve explained the training plan and the elements involved. MS: 2 x ( Achilles Tendonitis and Cycling: Why it Happens and How to Fix It, 9 Fartlek Workouts to Help You Run Faster, Fartlek Training: Advantages and Disadvantages for Runners. 60-65 rpm/4min. Run off the bike: 15min. build to race effort/3min. However, if you currently feel swimming is your weak link, you can adjust the plan to include an extra swim each week. MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15 WU: 300 @ low aerobic intensity +++ Run: 40min. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic Featuring the proven 80/20 intensity balance described in Matt Fitzgerald's bestselling book 80/20 Running, this half marathon Level 2 training plan will provide you with the same workout structure used by the most successful runners in the world.. TARGET ATHLETE This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Save my name, email, and website in this browser for the next time I comment. Finally are you supposed to take any breaks during each set of the 2x400m portion of the workout. Now, heres your 20 week half ironman training plan just click here or on the photo below to download and print the plan out for your own personal use. 2min. 30min. 5min. MS: 9 x 30 seconds with 2-minute active recoveries MS: 6 x (4min. CD: 10 minutes @ moderate aerobic intensity, Sunday Foundation Run: 55 Minutes For many, . MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 CD: Run 10 minutes @ moderate aerobic intensity WU: 300 @ low aerobic intensity MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold Fast-Track Triathlete includes Dixon's CD: 300 @ low aerobic intensity, Tempo Run: 36 Minutes WU: 10 minutes @ moderate aerobic intensity 8 x 50 descend 1-4, 5-8 15 SR CD: 300 @ low aerobic intensity, Run Lactate Intervals WU: 250 @ low aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity easy 4. MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 Do 20 minutes of continual swimming applying this method, then go back to normal comfortable swimming. This training plan has been created by Rebecca Romero (Olympic Gold & Silver Medallist, World Champion (Rowing and Cycling) and Kona Age Grouper Competitor) and Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete). CD: 300 @ low aerobic intensity, Fartlek Run: 30 Minutes tempo/ 2min. 15min. I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very . SE /2min. #2, #4, #6 swim steady MS: 26 minutes @ threshold intensity at threshold (10K pace), MS: 4 x 500 w/15 SR as Run: 50min. at 105 rpm, 1min. 8 x 25 kick, RI=0:15 Running Strides:MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. MS: 2 hours and 10 minutes @ moderate aerobic intensity As far as the week itself, you can move sessions around within the week as needed to fit around work and family. Training System that this training plan is based on is made up of 4 pillars: T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity. This plan is recommended for athletes who have been training consistently and are currently able to swim 1,500 yards, bike 30 miles and run 3 miles continuously. +++ easy) Swim Fartlek + Sprint: 1750yards WU: Run 10 minutes @ low aerobic intensity 4 x 300 descend 1-4 MS: 4 x (6min. Bike: 60min. WU: Run 10 minutes @ moderate aerobic intensity at 95 rpm, 3min. MS: Bike 45 minutes @ moderate aerobic intensity 800 pull steady (paddles/buoy/band) Tuesday easy) MS: Bike 45 minutes @ moderate aerobic intensity Run: 50min. tempo effort aero 80-90rpm, Run: 80min., Tempo This article that I wrote for VeryWell is also a great overview of general nutrition information for a triathletes diet: https://www.verywellfit.com/ultimate-triathlete-diet-guide-4584554. WU: Swim 800 MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) WU: 200 @ low aerobic intensity 8 x 25 drills, RI=0:10 5-10min. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week, A 20-Week Training Plan for Your First 70.3 Triathlon, Super Simple Ironman 70.3 Triathlon Training Plan, Triathletes Complete Guide to Training for a Half-Iron/70.3 Triathlon, Rock Your First Olympic Triathlon with This 16-Week Training Plan, A Three-Week Base Training Plan to Jumpstart Your Tri Season, Mental Mastery With Mark Allen Week 8: Biking Beyond Your Limits. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. Has been training a minimum of 10 hours per week. WU: Run 10 minutes @ moderate aerobic intensity Theyre focused on endurance and recovery and work well in the order listed. CD: Run 10 minutes @ moderate aerobic intensity The 10-Hour Week Ironman Training Plan : Triathlete magazine has a plan to get you to the finish line strong if you're time-crunched, written by experienced competitor and coach Lance Watson. Upload completed workouts from your favorite tracking app or device. MS: 6 x (6min. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery MS: Run 15 minutes @ moderate aerobic intensity MS: 10min. 10 x 50 dive start fast on 30 SR Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. | Run 4 miles moderate + 2 x 10-second hill sprints. CD: 300 @ low aerobic intensity. +++ easy) Easy, Swim 60min. Welcome to Snacking in Sneakers! $112.49 USD for the first year, billed yearly. MS: 8 x 3min. If you cant find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead. Foundation Bike: 30 Minutes I can definitely make some recommendations for coaches if youd like. 6 x 25 @ speed intensity, RI=0:20 6 x 50 @ speed intensity, RI=0:20 Tuesday January 28, 2020 by Chrissy Carroll 26 Comments. easy at 105 rpm 70.3 Triathlon Training Plan: A Time-Efficient Program. 3min. Tempo Bike: 1:10 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Saturday The T.I.M.E. CD: 300 @ low aerobic intensity. 4min. CD: 300 @ low aerobic intensity. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 The 36 Best Gifts for Triathletes 2022 Edition! If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. CD: Run 10 minutes @ moderate aerobic intensity 8 x 25 kick, RI=0:15 4 x 50 @ speed intensity, RI=0:20 fast/1min. Sprint Triathlon! Swim Fartlek + Sprint: 1200 yards Do you have any tips on simulating hilly terrain? race effort aero/10min. 1 Swim MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) Pre swim: If possible at event venue, check out swim start and do a 10 minute swim in this area with a few 60 second zone 4 efforts. CD: Run 10 minutes @ moderate aerobic intensity, Tuesday If you dont have a heart rate monitor, take your heart rate manually at 10 minutes and again at 30 minutes, then take the average. Photo: Alexander Scheuber. Download the app . max rpm/45sec. Foundation Run: 40 Minutes 4 x 50 Build 10 SR CD: Run 10 minutes @ moderate aerobic intensity, Saturday hard race rpm/4min. easy, Swim: 60min., Speed hard aero, 80-100 rpm/1min. Foundation Run: 45 Minutes tempo/ 2min. Try to get into open water a few times to practice. Foundation Bike: 1 Hour 200 easy buoy only Bike: 90min., Aerobic Swim Base: 1575 yards The One Subscription to Fuel All Your Adventures. hard MS: Run 50 minutes @ moderate aerobic intensity drop 5 sec. I just signed up for Augusta 70.3 and am trying to find something, Yep, just go to the section that says download and theres the link right there to the Google drive doc for you to download the plan. core strength, Bike: 75min., Strength Sure, coach recommends appreciated. Hi Michael! 2 x (30sec. Way to go Sarah! Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. MS: 40 minutes @ moderate aerobic intensity Swim Threshold + Sprint: 1800 Yards easy They designate Monday as a rest day; I have added strength training in this plan on Mondays. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 easy hard 85-95 rpms/4min. once demanded 15-20 hours each weekon top of work, family, travel and other time commitments. But just in case, a half ironman consists of a: This plan is ideal for those looking to complete their first half ironman. core strength, Swim: 60min., Threshold Use your heart rate monitor to calculate the average heart rate from minute 10 to minute 30 of this run. MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) MS: 10 x 1min. core strength, Bike: 90min., Threshold Bike Short Climbs: 1:05 Hi Eric! Get feedback, stay on top of your training and perform at your best. If youre searching for a training plan, you probably already know this. Foundation Bike: 1 hour Long Bike: 3 Hours MS: 8 x (15sec. Saturday Tuesday MS: 2 hours and 40 minutes @ moderate aerobic intensity 10K pace/2min. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:30 Foundation Bike: 1:45 Here are some other workouts you might see: Alternating Zones 2 and 3: These are generally listed for the long bike rides. Choose a sign and put a max effort in (RPE 9-10) until you reach it then back to normal pace. #2 & 5 50 easy/ 50 fast +++ WU: 10 minutes @ moderate aerobic intensity This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author. Take approximately 30 seconds rest between. CD: 300 @ low aerobic intensity, Tempo Run: 38 Minutes Saturday MS: 12 x 30sec. 5-10min. EZ running, Swim: 45min., Speed Variables MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 4min. Orthofeet Shoes Review: Great Sneakers for Walking! In a second, youll see a breakdown of discipline specific workouts. The maximum volume is 14 hours in week 7 and most of the weeks are 11-12 hours with the easier weeks at 9 hours +/-. *Please note, this plan is for personal use only and should not to be distributed on other websites or used for commercial purposes.*. Foundation Run: 40 Minutes Please see our terms, definitions and sample workouts page for more insight to our plans. 1min easy) 5 x 600 as 1 swim/1 pull steady 15 SR WU: Run 10 minutes @ moderate aerobic intensity In Joe Skipper's case, that's the hotel pool behind the finish line. Compare to week 5, Swim: 60min., Race specific MS: Run 30 minutes @ moderate aerobic intensity 1,000 faster than the first one (note change in effort) Swim Base: 2400 Yards 50 easy and relaxed I would really like to download a copy but seem unable to access the link are you please able to send a copy? 2 x (30min. 4min. above race/3min. 15min. This race is not for the faint of heart, but for those . Swim Base: 1800 Yards tempo +++ 8 x 25 kick, RI=0:15 hard 80-100 rpm/4min. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 1,800 @ moderate aerobic intensity There is nothing worse than coming in after your swim and wondering where is my bike?!. WU: 300 @ low aerobic intensity 200 easy CD: 20 minutes @ moderate aerobic intensity, Wednesday From there, the next level is tempo training. best possible effort race effort/10min. MS: 3 x 300 @ threshold intensity, RI=0:30 easy It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. CD: 300 @ low aerobic intensity. MS: 2 hours and 25 minutes @ moderate aerobic intensity +++ Please read this section so you understand how to set your zones. CD: 10 minutes @ moderate aerobic intensity, Long Run: 1:10 MS: 300 Buoy only MS: Run 18 minutes @ threshold intensity MS: 25 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity IRONMAN and IRONMAN 70.3 are registered trademarks of World Triathlon Corporation (WTC). MS: 3 x 12min, aero 80-91 rpm/3min. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish. easy 4 x 100 @ VO2max intensity, RI=1:00 CD: 10 minutes @ moderate aerobic intensity, Wednesday WU: Run 10 minutes @ moderate aerobic intensity core strength, Swim: 60min., Threshold CD: Run 10 minutes @ low aerobic intensity, Friday 15min. +++ MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) Run off the bike: 20min. +++ Swim Base: 1700 Yards . Run: 30min. MS: 7 x 45sec. CD: 300 @ low aerobic intensity. It can help to follow a full-body stretching video (for example, on YouTube) as you get started in order to get into the routine. WU: 250 @ low aerobic intensity 2 x 100 strong 15 SR +++ 1 If you're not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule. easy) Swim Base: 2000 Yards MS: 7 x 90sec. MS: 10 minutes @ moderate aerobic intensity Bike: 75min. Weeks 2, 6 and so forth include 3 swims, 2 rides, 3 runs, and a bike-run brick workout. 15min. easy 2 x (200 swim 8min. I do love the core listed as well, somebody needs to spell it out for me in order for me to actually follow through with it Thanks in advance!! 15min. easy) CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Bike: 75min. MS: 800 build by 200 8 x 25 drills, RI=0:10 Include: 30 best possible distance, Swim: 65min. WU: 17 minutes @ moderate aerobic intensity Core workouts: There are several quick core workouts that are used throughout this plan. Bike: 4hrs. 5min. 2 x 100 at mod. Tempo Bike: 1:15 MS: 60min, steady aero effort, Run: 50min., Threshold 15min. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness. +++ easy) WU: Run 10 minutes @ low aerobic intensity CD: Run 5 minutes @ moderate aerobic intensity, Friday Foundation Run: 40 minutes 6 x 25 @ speed intensity, RI=0:20 MS: 20min. race effort aero, 80-90 rpm, Run: 75min., Threshold Thanks so much for creating a plan that was so easy to understand and very manageable time-wise. 8 x 25 kick, RI=0:15 Deep water start, deep end of pool treading water then go flat out for 10 meters, easy to end of pool. If youve been doing sprint or Olympic distance triathlons for a while, you may be thinking about taking the plunge and tackling a 70.3. Hey there! Additionally, I unfortunately live in a flat area, which makes biking on hilly terrain next to impossible. CD: 13 minutes @ moderate aerobic intensity, Wednesday WU: 300 @ low aerobic intensity MS: 3 x 25min. Hi Megan! I'm a dietitian, personal trainer, runner, triathlon coach, foodie, not-so-extreme couponer, and all around fun lovin' gal. Hi Jacquelyn Ideally AM/PM workout, but if your schedule requires it you can do them back to back. MS: 3 x ( easy) Im curious, how come the Rest days seem to be randomly distributed throughout the week? CD: 200 @ low aerobic intensity. Running Strides:MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing todays main run workout. I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. CD: 10 minutes @ low aerobic intensity, Thursday CD: 10 minutes @ moderate aerobic intensity, Friday Bike Long Hill Climbs: 1 Hour CD: 9 minutes @ low aerobic intensity, Thursday It begins with an 8-week base phase, followed by a 6-week build phase and a 6-week peak phase (for more on these phases, check out How to Use Periodization in Your Triathlon Training Plan). 100 easy, Brick: Total: 3:15 hours All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.All workouts have a PDF of the workout attached to save or print. Alison Freeman: USAT Level II Endurance, IRONMAN, & TrainingPeaks Level 2 Certified Triathlon Coach. The following basic plan is for a beginner who has: Completed a Half-Ironman, and is in the process of training for an Ironman with 20 weeks to go. CD: 300 @ low aerobic intensity, Wednesday Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. A typical week has 2 swims, 3 bikes, 3 runs, and 2 strength sessions. easy The plan follows a common pattern where there is a 3-week build in training, followed by a recovery week. WU: Run 10 minutes @ moderate aerobic intensity 4 x 25 build to fast @ :30 CD: Run 10 minutes @ low aerobic intensity, Friday Bike: 2:30 I loved your training plan for the Olympic distance triathlon and thinking about using this for my first half! That said, you are welcome to sub-in your own favorite core exercises that you enjoy. +++ hard effort (<95% effort)/ 1min easy), Swim: 60min. Every fourth week is a recovery week. 8 x 25 kick, RI=0:15 Right now I dont have any intermediate plans on the blog, but hopefully there will be in the future. Do the 400, rest 30-60 sec, then do the second 400. aero 90-95 rpm, race position) MS: 5 x (1min. Take approximately 30 seconds rest between. In this 6-week phase you will face some challenging high-intensity workouts including lactate intervals in all three disciplines to maximize your aerobic capacity and enhance your ability to sustain faster speeds. 3min. Download the app. Best tips are to either a) see if you can find one big hill, bike there, then bike up and down over and over or b) use a trainer for some of your rides and up the resistance to simulate hills. 500 Pull steady build Swim the maximum-intensity segment as though it were a race. MS: Run 20 minutes @ moderate aerobic intensity This phase is long enough to allow a gradual, steady buildup of training volume. Or does it mean to do 2400 m of drills. (*standard disclaimer, this is for informational purposes and shouldnt be considered individual training advice ), Your email address will not be published. WU: Run 10 minutes @ low aerobic intensity I like to set 125 mi/week as a typical week and mix it up w a time trial, various climbs (short/steep or rolling) flat (fast) and a recovery ride. Here are a few of the key factors in the swim workouts: Rest periods: Rests after any main efforts are between 30-60 seconds depending on your recovery. 15min. 200 kick MS: 1,000 start easy, build to hard (note time) Saturday CD: 22 minutes @ moderate aerobic intensity, Wednesday 20 x 50 race effort on 5 SR easy, Swim: 75min., Endurance Run 15 minutes @ moderate aerobic intensity. WU: Run 10 minutes @ low aerobic intensity - as well as in maximizing the efficiency of my athletes' training hours. Foundation Bike: 90 Minutes Swim Threshold + Sprint: 1100 Yards 8 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity This was the perfect weekend warrior plan! at race effort/ 2min. CD: 10 minutes @ moderate aerobic intensity, Sunday MS: 4 x 6min. 8 x 25 kick, RI=0:15 CD: 300 @ low aerobic intensity, Fartlek Run: 35 Minutes MS: 3 x 200 @ threshold intensity, RI=0:45 MS: 60min. 1,000 faster than the first one (note change in effort) The swim workout in week 2 says 40 min swim, then is followed by 10 min warm up, drills, 2x400m (fast), and 10 min cool down. Bike: 3hrs. Coach Alisons plans are designed to set you up for success! Swim Base:1900 Yards CD: 300 @ low aerobic intensity. Heres a few coach recs where they can help work your strong cycling background into a plan:
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