The Sprint Triathlon plan | Week 06 |

Week > 6

Bike : – 0:50

Run : – 0:30

The entire time at a steady aerobic pace, keeping your HR at or under 65%.
Use a quick leg turnover and keep your shoulders and head square, steady, and relaxed.
From 13-21 minutes (8 min. total), throw in
4 x 20 second strides w/1:40 recovery in between.
Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
Your HR may rise during (and shortly after) the strides to 80+%, but you should
continue to recover until your HR returns back under 65% again.
Finish the Run with a Cool down to 30 total minutes, bringing your HR gradually down to 50%.

Daily total > 1:20

Week > to date > 1:20

Swimming 0:45

Warm up
300 Swimming – 100 Kick – 200 Pull
4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
Main set
2 x 500 Swim, alternate (50 |-§-| 70% / 25 |-§-| 84-88%)
(Alternate Set: 2 x 350)
Cool down
300 easy swim

Bike : – 0:45

Daily total > 1:30

Week > to date > 2:50

Swimming 0:40

Warm up
400 Swimming – 200 Kick – 200 Pull
Main set
6 x 150 w/15 sec recovery, |-§-| slightly elevated HR (75%) …record your average time for these, using your stopwatch
to record each repeat if you can
Cool down
300 easy swim

Run : – 0:40

15:00 Warm up jog, keeping your HR under 70%
2 x 4:00 w/2:00 recovery
#1 moderate |-§-| 65-70%
#2 comfortably fast, |-§-| 70-75%
Alternate Track Set
Do this instead of the above only if you feel ready for some high intensity work!
2 sets of the following:
(1200m / 5:30) |-§-| 75-80%; (400m / 2:00) recovery
(800m / 3:30) |-§-| 84-88%; (400m / 2:00) recovery
(400m / 1:45) |-§-| 88+% (400m / 2:00) recovery
Cool down completely, getting your HR below 60% by the end especially if you did the track workout

Daily total > 1:20

Week > to date > 4:10

Swimming 0:45

Bike : – 0:30

Daily total > 1:15

Week > to date > 5:25

Bike : – 1:00

15:00 Warm up spin – use » «
3 x w/30 sec light spinning after each
(2:00 in middle gear |-§-| 65% / 1:00 in easy gear |-§-| 60% / 3:00 in hard gear |-§-| 70%)
2 x 6:00 |-§-| 80% w/5:00 recovery
#1 use « medium » gear and spin 95-100 rpm;
#2 use « hard » gear and spin 88-92 rpm
record your times and avg HR for both repeats
Alternate Set
2 x 6:00 |-§-| 84% w/5:00 recovery
use « hard » gear on both repeats
Cool down to 1:00 total

Run : – 0:25

Work on keeping your leg turnover relatively fast, holding your head steady by
reducing any up-and-down bouncing. Ignore your competitive instincts to attack
the hills and boost your heart rate. It’s important to keep your intensity in check,
especially during the building winter months.

Daily total > 1:25

Week > to date > 6:50

Run : – 0:40

Hold your HR at or below 70% throughout today’s long run. Fight the tendency to push it …. really use the 70% intensity level as a strict upper limit for your heart rate.
You’re building cardiovascular strength now; we’ll focus on the higher intensity work later in the pre-season.

Bike : – 0:30