TRAINING SCHEDULES
ORIENTATION
Week 1
Week 2

PRE-SEASON
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22

COMPETITIVE SEASON
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

TAPER PERIOD
Week 1
Week 2
 

Ultra Distance Group

Big recovery day.

SWIM 0:45

WARM UP

10 sec rest after each of the following:

200 Swim -- 2 x 100 Kick -- 4 x 50 Choice

MAIN SET

4 sets each of the following (extra 1:00 rest between sets):

(3 x 150 w/20 sec recovery after each)

#1: 85% - 100 free - 50 choice

#2: 90% - 150 choice (backstroke or breastroke are good here)

#3: 90%+ - 150 free

COOL DOWN

6 x 50 @under 60% w/10 sec rest

BIKE 1:15

Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%

MAIN SET

Don't worry about getting your HR into this higher zone right away -- use the first repeat to bring your HR up above 84% (should take about 8-10:00), and then press the intensity up closer to 92% by the end. It will be easier to elevate your HR above 84% on the second repeat, and you should be closer to 92% for the final 6-8:00 of the set.

2 x 20:00 @84-92% w/15:00 @60-70% after each

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

RUN 1:00

20:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.

20:00 steady tempo run @70-75% intensity throughout

- focus on holding proper running form

follow with:

3 x 250 Strides w/2:00 recovery after each

Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.

BIKE 1:30

WARM UP

20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Moderate intensity set -- hold your HR under 75% throughout.

7 x 6:00 @70-75% w/60 sec easy spinning - hold 90-95rpm cadence throughout

COOL DOWN

10:00 easy spin (small chain ring) @95rpm,

allowing your HR to return to 50% for the final few minutes.

SWIM 1:00

WARM UP

300 Swim

8 x 75 w/10 sec rest

- each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle)

MAIN SET

3 x 600 w/30 sec rest after each

- descend 1-3: from 75-85% intensity

#1 @75%

#2 @80%

#3 Pull (Paddles ok) @85%

COOL DOWN

6 x 100 (25 Kick - 25 Right Arm only - 25 Left Arm only - 25 Swim) - continuous

RUN 0:55

This workout is particularly suited for running at a track. If you don't have access to one, use the time durations provided for guidance .

10:00 easy jog, gradually raising your HR to 70%

4 x In & Out (100 / 20 sec)

Keep these higher intensity intervals under control, both in terms of intensity and speed. Challenge yourself with every repeat and hold your HR near the intended targets.

2 sets of:

3 x (1000m / 3:45) w/(200m / 1:15) easy jog after each

- extra (1200m / 6:00) between sets

Descend each set as follows:

#1 - 3: 84% - 88% - 92%

#4 - 6: 88% - 90% - 92%

Jog easy @60% or below to the end

SWIM 0:45

WARM UP

800 - every 4th 25 Kick

MAIN SET

1000 Loco Swim

- concentrate on maintaining a low stroke count per length

for both the fast and easy lengths

COOL DOWN

4 x 50 Choice w/10 - let your HR get back down under 60%

BIKE 3:45

Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-2:50 total):

WARM UP

20:00 easy spin @90-95rpm, gradually raising your HR to 65%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

Aerobic Intervals:

Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.

2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET

Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.

3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between

COOL DOWN

Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.

RUN 0:45

This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under 75% the entire time, bringing it down under 60% by the end.

SWIM 0:30

You can put this first in your day or last -- in either case, get into it slowly. If you're doing this first-thing then finish hard; if you're finishing up your day then use it as additional recovery time, holding your intensity under 65% throughout.

1650 (1500m) straight swim

RUN 1:50

This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good form throughout.

20:00 easy jog, bringing your HR up to 70% by the end

Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to keep you hydrated and to help you train your body to take in fuel during exercise.

Continue jogging @60% or below through to the end

BIKE 0:45

-- Immediately after the run, if possible (on the road or indoors).

Total recovery spin holding your intensity below 65% & @90-95rpm