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Training Program for Sprint Triathlon

Training Program for Sprint Triathlon

The Sprint Triathlon plan

Program for beginner to intermediate triathletes

 

nataswim triathlon iron

 

Sprint Triathlon Training Plans

Sprint plan | Week 01 |

Sprint plan | Week 02 |

Sprint plan | Week 03 |

Sprint plan | Week 04 |

Sprint plan | Week 05 |

Sprint plan | Week 06 |

Sprint plan | Week 07 |

Sprint plan | Week 08 |

Sprint plan | Week 09 |

Sprint plan | Week 10 |

Sprint plan | Week 11 |

Sprint plan | Week 12 |

Sprint plan | Week 13 |

Sprint plan | Week 14 |

Sprint plan | Week 15 |

Sprint plan | Week 16 |

Sprint plan | Week 17 |

Sprint plan | Week 18 |

Sprint plan | Week 19 |

Sprint plan | Week 20 |

Sprint plan | Week 21 |

Sprint plan | Week 22 |

Sprint plan | Week 23 |

Sprint plan | Week 24 |

Sprint plan | Week 25 |

Sprint plan | Week 26 |

Sprint plan | Week 27 |

# Training Program for Sprint Triathlon

 

nataswim triathlon iron

 

seance entrainement sportif coach 04

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 triathlon 01

The Sprint Triathlon plan | Week 21 |

The Sprint Triathlon plan | Week 21 |

Week > 21

Monday

  • Complete day off….

Tuesday

Swimming 0:45

  • Warm up
  • 300 Swim
  • 3 x 100 Kick w/15 sec rest, each one progressively faster
  • 2 x 150 Pull w/15 sec rest – #2 should build to 85%
  • Main set
  • 6 x 150 w/30 sec rest after each
  • – try to keep your stroke count even through the entire set
  • Cool down
  • 500 Pull at 70%; relaxed and stretched out; evenly paced

Bike : – 0:50

  • 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end
  • 5 x 4:15 |-§-| 80-84% with 45 sec easy spin |-§-| 65% after each repeat
  • – concentrate on keeping your whole body relaxed and your pedal stroke fluid
  • – if you feel any dead spots in your spin, try to work them out by focusing on spinning complete circles
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:35


Wednesday

Run : – 0:45

  • 15:00 gradual warmup, bringing your HR up to 70% by the end 25:00 consistent effort |-§-| 80% intensity
  • – by now, these runs should feel pretty aggressive, especially compared to earlier in the season
  • Cool down completely

Bike : – 1:00

  • 20:00 Warm up spin
  • – begin in an easy gear for 2:00, then increase by one gear for …. 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end
  • 2x 13:00 |-§-| 75% with 2:00 easy spin after each repeat
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 1:45

Week > to date > 3:20


Thursday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 12 x 50 w/10 sec rest – each one is 25 Kick / 25 Swim
  • Main set
  • 3 x 300 w/30 sec rest
  • Concentrate on keeping your stroke stretched out and your stroke count even
  • Cool down
  • 10 x 25 choice (other than freestyle) w/10 sec rest … totally recover by the end

Run : – 0:50

  • Warm up
  • 15:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 4 x 20 sec « run-ups » w/40 sec recovery after each; jog easy for a couple minutes
  • Main set
  • 8 x 400 (or 1:30) |-§-| 85-90% with 200 easy jog (or 1:00) bwtn repeats
  • – finish this set strongly
  • – avoid starting out too hard while maintaining a strong pace throughout
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:35

Week > to date > 4:55


Friday

Swimming 1:00

  • Warm up
  • 6 x 100 – alternate 100 Swim, 100 Kick, 100 Pull
  • Main set
  • This set will help build « high-end » aerobic capacity.
  • Hold an even pace throughout each set.
  • You should be tired but not exhausted at the end.
  • 2 sets of (16 x 50 w/5 sec rest after each); with 200 easy between the sets
  • Set 1: |-§-| 80% intensity;
  • Set 2: |-§-| 85-90% intensity
  • Cool down
  • 6 x 75 recovery w/10 sec rest after each

Bike : – 0:45

  • This ride will be performed at a lower intensity and includes some drills to improve your efficiency.
  • During the ILT set, work on pedaling smoothly throughout the pedal cycle … control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.
  • A good mental image to maintain is that of a dog scraping its paw across the ground while digging.
  • 15:00 easy spinning, gradually letting your HR get up to 60%
  • 4 x 4:00 sets w/1:00 continuous recovery spinning after each
  • Go through the following three times per set:
  • 20 sec with one leg
  • 20 sec transition … allow your HR to get back under 70%
  • 20 sec other leg
  • 20 sec transition
  • Cool down completely

Daily total > 1:45

Week > to date > 6:40


Saturday

Bike : – 1:30

  • The intensity of this ride should get pretty high … it would be fun to hook up with a group ride out of a Bike shop and try to keep up with the fastest group! If you’re by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.
  • The total distance should be near 35 miles, which is significantly more than you’ll do in your shorter distance races.
  • Indoor alternative:
  • 15:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • 3 x 6.2mi (or 20:00) |-§-| 80-84% w/3:00 |-§-| 60% recovery
  • Cool down completely

Run : – 0:30

  • A short, intense tempo Run  |-§-| 80-85%.

Daily total > 2:00

Week > to date > 8:40


Sunday

Run : – 0:55

  • You might be tired after this week, so make sure you keep your upper body relaxed.
  • Keep HR below 75% except for the very end, if you’re feeling strong.

Daily total > 0:55

Week > to date > 9:35

Swimming 2:30 – Bike : – 4:05 – Run : – 3:00 – Total: 9:35

training sport

The Sprint Triathlon plan | Week 21 |

The Sprint Triathlon plan | Week 02 |

Week > 2

  • This is the second introductory week.
  • You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda.
  • Don’t worry, we will be putting in plenty of training over the next several months.
  • These early weeks will set us up to perform better, later.

Monday

  • Day Off.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 600 Swimming (every 4th 25 )
  • Main set :
  • 3 sets of the following:
  • 200 |-§-| 65-70% with :20 rest
  • 100 |-§-| 70% with :10 rest
  • No added rest between sets.
  • Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.
  • This is because you have less time to get your HR up into the zone, so to get it there you will have to Swimming a little faster.
  • Cool down :
  • 4 x 50 easy swim, your choice

Daily total > 0:45

Week > to date > 0:45


Wednsday

Bike : – 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Bring your HR above 65% and as close to 70% as you can without going above it. Hold it there for 40 minutes. Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 1:50


Thursday

Run : – 0:35

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • For the next 20 minutes, raise your HR up to 65-70%.
  • Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.
  • Cool down :
  • Bring your HR back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:25


Friday

Swimming 0:45

  • Warm up :
  • 200 Swimming – 100 – 100 – 200 Swim
  • Main set :
  • 10 x 100 |-§-| 70% with :10 rest; best average
  • While keeping your HR under control, try to hold consistent repeat times throughout the whole set.
  • Cool down :
  • 2 x 150 easy swim, your choice

Daily total > 0:45

Week > to date > 3:10


Saturday

Bike : – 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Hold your HR between 65-70% for the next 40 minutes.
  • Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.
  • Cool down :
  • Allow your HR to come back down to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:15


Sunday

Run : – 0:45

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • Hold your HR at 65-70% for the next 30 minutes.
  • Practice perfect running form « proud » posture, relaxed shoulders and avoid heel-striking.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 0:45

Week > to date > 5:00

Swimming 1:30 – Bike : – 2:10 – Run : – 1:20 – Total: 5:00

training sport

The Sprint Triathlon plan | Week 21 |

The Sprint Triathlon plan | Week 19 |

Week > 19


Monday

  • Complete recovery day

Tuesday

Swimming 0:45

  • Warm up
  • 400 Swim
  • 12 x 75 w/10, each one is (25 / 25 easy/25 fast)
  • Main set
  • 800 «  »
  • – 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
  • 3-3, 2-2, 1-1
  • – fast laps should be under control |-§-| 85%
  • Cool down
  • 400 Pull |-§-| 70-75%; work on even stroke count and perfect mechanics.
  • Stay relaxed.

Bike : – 1:00

  • Warm up
  • 15:00 warmup spin, gradually increase HR to 70%
  • Main set
  • 8 x 3:30 |-§-| 75-85% w/30 sec recovery
  • #1-4 |-§-| 75%
  • #5-8 allow HR to increase to 85%
  • – you should be pretty tired by the end, but not completely wiped out
  • Cool down
  • Cool down completely, allowing your HR to get back below 50% before stopping

Daily total > 1:45


Wednesday

Run : – 0:50

  • This Run should not feel stressful at any point … the intensity should remain under control
  • and the effort should stay minimal, holding your HR right at 75% throughout
  • 15:00 gradual warmup, bringing your HR up to 70% by the end
  • 6 x (20 sec strides w/1:40 easy jog after each)
  • – stay relaxed and light on your feet. Go straight into:
  • 15:00 «  » Run : – |-§-| 75% intensity
  • – hold an even rhythm and pace throughout
  • Jog easy to the end, letting HR to come down and legs recover.

Bike : – 1:10

  • 20:00 Warm up spin
  • – begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
  • – bring the intensity up to 75% by the end
  • 2 x 17:30 |-§-| 75% w/2:30 recovery spinning |-§-| 60% after each
  • – it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval
  • Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 2 sets of the following:
  • 200 Swim
  • 3 x 50 Kick w/10 sec rest, descend 1-3
  • 2 x 100 Pull w/10s rest: #1 easy, #2 hard
  • Main set
  • 3 x 400 Swimming w/30 sec rest
  • – #1 moderate (75-80%)
  • – #2 mod-hard (85-90%)
  • – #3 hard (90+%)
  • Cool down
  • 6 x 50 on 1:00 – nice, easy recovery

Run : – 1:00

  • Warm up
  • 20:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 6 x 20 sec « run-ups » w/40 sec recovery after each
  • Main set
  • 12 x 400 (1 lap, or 1:30) |-§-| 75-85% w/100 (or 30 sec) easy
  • – rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power
  • – it’s a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!)
  • – hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming – 200 Kick – 200 Pull – 200 Swim
  • – second Swimming should be faster than the first
  • Main set
  • 4 x 300 Swimming |-§-| 75-80% w/20 sec hold times and effort even, keep stroke stretched out
  • 4 x 200 Pull (ok to use hand paddles) |-§-| 75-80%
  • Cool down
  • 300 continuous swimming, bringing your HR back down slowly

Bike : – 0:50

  • 20:00 Warm up spin, gradually bringing your HR up to 70%
  • 2 x 3:00 Sets
  • – allowing your HR to rise to 75% – staying relaxed
  • – each set consists of:
  • 1:00 in moderate gear, |-§-| 90-95 rpm
  • 1:20 in hard gear, |-§-| 80-85 rpm
  • 40 sec in easy gear, |-§-| 105-110 rpm
  • straight into :
  • 10:00 steady time trial |-§-| 75% intensity (moderate pace)
  • Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:50

Week > to date > 7:20


Saturday

Bike : – 1:45

  • Use this to guide you whether you are indoors or outside:
  • Indoor alternative:
  • 30:00 (longer) Warm up spin, gradually bringing your HR up to 70% by the end
  • 12 x 20 sec « bursts » w/40 sec recovery
  • Main set :
  • 2 x 7:00 |-§-| 84-88% w/3:00 |-§-| 60% recovery
  • straight into:
  • 20:00 (or 10 miles) |-§-| 75% in a harder gear
  • 20:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : – 0:30

  • Work on getting into a rhythm and 75% effort right away. Pretend you are in
  • your key race’s bike-Run  transition area … change your gear quickly and get out the door.
  • Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
  • Walk for several minutes after, and get in a good, full body stretch as part of your Cool down .

Daily total > 2:15

Week > to date > 9:35


Sunday

Run : – 1:00

  • The effort on this Run  should be harder than a typical long steady distance run, keeping your HR at 70-75% … even let it climb to 80% towards the end.
  • It’s important to finish strong and remain hydrated throughout the entire day’s effort.
  • Cool down and stretch completely afterward.

Daily total > 1:00

Week > to date > 10:35

Swimming 2:30 – Bike : – 4:35 – Run : – 3:20 – Total: 10:35

training sport

The Sprint Triathlon plan | Week 21 |

The Sprint Triathlon plan | Week 18 |

Week > 18

Monday

  • Complete day off relax

Tuesday

Swimming 0:45

  • Warm up
  • 2 x 200 Free
  • 4 x 100
  • 4 x 100 , all w/10 sec rest after each repeat
  • Main set
  • 800 Swim
  • – 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1
  • Cool down
  • 300 Swim, concentrate on holding good form

Bike : – 1:05

  • The Tuesday hard cycling interval sets have been progressively getting harder, and this is the highest intensity set so far.
  • You can maximize the benefits … and minimize the recovery time required afterwards …  by warming up properly in the beginning and recovering completely at the end.
  • Warm up
  • 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
  • 4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
  • Main set
  • 2 sets of
  • (3 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each) w/ an extra 10:00 between sets
  • Choose a hard gear (large chain ring and small cog) such that your cadence is  close to 85 rpm.
  • You can also establish a distance to substitute for 4:00 of riding … 1.4 miles, more or less … and record your times for future comparison.
  • Also, during the last several minutes of the 10:00 break you should gradually increase your effort so you are near 75% when you begin the second set.
  • Cool down
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:50


Wednesday

Run : – 0:50

  • 20:00 gradual warmup, bringing your HR up to 70% by the end
  • 20:00 «  » run
  • – holding an even rhythm and pace throughout
  • – |-§-| 75% intensity
  • This Run  should not feel stressful at any point … the intensity should remain under control and the effort should stay minimal, holding your HR right at 75% throughout.
  • Drills: 4 x (20 sec relaxed bursts w/1:40 easy jog after each)
  • – Work on turnover leg speed, 90-95 strides per minute
  • – Stay relaxed and light on your feet
  • Cool down to 1:00 total

Bike : – 1:05

  • 15:00 Warm up spin, gradually bringing your HR up to 70%
  • Progressive efforts w/2:00 recovery |-§-| 60% after each:
  • 10:00 |-§-| 70%,
  • 8:00 |-§-| 75%,
  • 6:00 |-§-| 80%
  • 4 x 30 sec efforts |-§-| 90% in a hard gear (large chain ring, small rear cog)
  • w/2:00 recovery spin in easy gear |-§-| 60% after each
  • Cool down completely, bringing your HR back down to 50% by the end

Daily total > 1:55

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 4 x (100 Swimming – 50 Kick – 50 Pull)
  • – the sets as you get warmed up
  • 6 x (50 / 25 moderate) w/15 sec rest
  • Main set
  • 16 x 50
  • – alternate as follows:
  • 2 at race pace w/10 sec rest after each,
  • 2 at moderate pace w/20 sec rest after each
  • Cool down
  • 200 Swim

Run : – 1:00

  • Warm up
  • 20:00 jog, progressing gradually to 75% intensity
  • Intermediate set
  • 4 x 20 sec «  » w/40 sec recovery after each
  • Main set
  • 3 x 600m (1½ laps, or 2:30) |-§-| 90% w/400m (1 lap, or 2:00) recovery jog after each
  • Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:45

Week > to date > 5:30


Friday

Swimming 1:00

Warm up

  • 200 Swimming – 200 – 200 – 200 Swim
  • Main set
  • 8 x (50 fast / 100 moderate) w/20 sec recovery
  • 1000 straight Swimming – record your time for future reference
  • Cool down
  • 8 x (25 Swimming / 25 Kick) w/10 sec rest after each 50

Daily total > 1:00

Week > to date > 6:30


Saturday

Bike : – 1:45

  • This should allow you to cover anywhere from 20-35 miles, depending upon your abilities and the terrain.
  • You should control the intensity such that you feel pretty spent afterward … but not dead tired.
  • The Run : – should follow immediately after the bike.

Run : – 0:30

  • Steady effort, right |-§-| 75% … make sure to get started soon after your ride.

Daily total > 2:15

Week > to date > 09:50


Sunday

Run : – 1:05

  • The key to performing this properly is to back off the intensity, holding your HR close to 60% throughout.
  • This can be particularly difficult when you encounter hills, but don’t worry too much about that.
  • The primary focus here is on developing aerobic capacity while avoiding excessive stress on your legs.

Daily total > 1:05

Week > to date > 9:55

Swimming 2:30 – Bike : – 4:00 – Run : – 3:25 – Total: 9:55

training sport

The Sprint Triathlon plan | Week 21 |

The Sprint Triathlon plan | Week 17 |

Week > 17

Monday

  • Complete day off!

Tuesday

Swimming 0:45

  • Warm up
  • 400 Swim, straight into
  • 8 x 50 w/10 sec rest after each … – the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8
  • Main set
  • 12 x 100 w/10 sec rest after each
  • – work on even pacing and minimizing strokes/length
  • – record your average pace per 100
  • Cool down
  • 8 x 75 w/15 sec rest after each
  • – each one is (25 fly / 25 back / 25 breast)
  • – relax and stretch out the different muscle groups involved with each stroke

Bike : – 1:00

  • Though Tuesday’s ride is usually very high intensity, this Week we will pull back a bit, focusing instead on riding in the controlled 75% « aerobic » range.
  • You should notice that your speed at this lower intensity level is considerably higher than it was (at the same intensity level) a few months ago.
  • 20:00 Warm up spin
  • – begin at an easy pace and slowly increase your intensity to 70%
  • Main set
  • 2 x 12:00 |-§-| 75% intensity w/3:00 |-§-| 60% recovery intensity after each;
  • – hold your cadence at 90+ rpms and work on a smooth pedal stroke
  • Cool down completely, gradually easing your gearing and reducing your HR to 50%

Daily total > 1:45


Wednesday

Run : – 0:40

  • This effort is designed to be total recovery, below 70%, very similar to your long Sunday runs.
  • Concentrate on holding relaxed, throughout.

Bike : – 1:00

  • If you’re riding outside today, focus on keeping your HR intensity very low throughout your ride.
  • The primary purpose today is to aid in recovery by allowing fresh blood to circulate through your body without building up significant amounts of lactate.
  • 20:00 easy spinning – use a gearing pyramid to get into it gradually
  • 3 x 4:30 w/30 sec rest after each set:
  • – 30 sec right leg only, 15 sec transition, 30 sec left leg only, etc.
  • 2 x 6:00 Set w/1:00 recovery after each
  • – each repeat is performed as:
  • – 2:00 in « middle » gear |-§-| 65-70%;
  • – 1:30 in « easy » gear |-§-| 60-65%;
  • – 2:30 |-§-| « hard » gear |-§-| 75%
  • 1 x 10:00 |-§-| 75% w/2:00 recovery spinning |-§-| 50-60% after each
  • Cool down completely

Daily total > 1:40

Week > to date > 3:25


Thursday

Swimming 0:45

  • 5 x (50 Swimming – 50 – 50 ) – continuous
  • – speed up the set as you progress
  • 1 x 1000 straight
  • – Swimming efficiently, keeping your even throughout … record your time for future reference
  • 200 recovery swim

Run : – 0:55

  • 15:00 Warm up jog
  • – monitor your HR & allow the intensity to rise gradually to 75%
  • Main set
  • 400m (1 lap) recovery after each of the following:
  • – 2000m (5 laps) |-§-| 75% – stay in control of the intensity the entire way
  • – 1200m (3 laps) |-§-| 80-85% – should be at a steady ½ Marathon/10K pace
  • – 800m (2 laps) |-§-| 85-90% – should be near 5K pace
  • Cool down completely, jogging steadily (not walking) until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:05


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming – 200 – 200 – 200 Swim
  • Main set
  • 3 x 300 w/20 sec rest after each
  • – Swimming at a relaxed intensity, locking into a long-distance, « open water » pace
  • 10 x 75 Pull (using is ok) w/20 sec rest after each … – each 75 should be (25 fast – 25 easy – 25 fast)
  • Cool down
  • 400 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 0:45

Week > to date > 6:05


Saturday

Bike : – 1:30

  • As usual, we’d like you to take this ride outdoors if at all possible.
  • Indoor alternative (only if you have to)
  • Warm up
  • 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • Drills
  • Alternate an set with a set, performing 2 of each (30 sec between sets):
  • 4:30 Isolated Leg Training:
  • – 30 sec one leg only, 15 sec transition – switching legs, continuously
  • 4:30 Variable Gearing Set
  • – do this twice through for each set:
  • 45 sec in medium gear |-§-| 105 rpm,
  • 45 sec in easy gear |-§-| 115 rpm,
  • 45 sec in harder gear |-§-| 95 rpm
  • Main set
  • 1 x 27:30 |-§-| 75% w/2:30 |-§-| 60% after each
  • If you would rather, you can do a set distance for each repeat … (somewhere between 8-10 miles) to record your pace for future comparison
  • Cool down
  • 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : – 0:30

  • Get out on the road as soon after your Bike  as possible to practice the transition that your legs experience during a race.
  • Your HR will be easily elevated after your ride, and don’t be afraid to push it up above 80% for the first 20:00.
  • Bring the intensity down under 70% during the final 10:00 and make sure to walk easy … for a few minutes afterwards to complete your Cool down .

Daily total > 2:00

Week > to date > 8:05


Sunday

Run : – 1:00

  • The key here is to establish a rhythm in your stride at a low intensity to derive maximum aerobic benefit with minimal « banging » on your legs.
  • Hold your HR under control & below 75% throughout your Run concentrate … on maintaining the entire way.

Daily total > 1:00

Week > to date > 9:05

Swimming 2:30 – Bike : – 3:30 – Run : – 3:05 … Total: 9:05

training sport