triathlete com training plans

your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7. tuesday swim base: 1300 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 5 x 100 @ moderate aerobic intensity, ri=0:05 cd: 300 @ low aerobic intensity bike intervals: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity wednesday fartlek run 35 wu: run 5 minutes @ moderate aerobic intensity ms: 8 x 30 seconds @ vo2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) cd: run 5 minutes @ moderate aerobic intensity thursday foundation bike: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 40 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity foundation run: 40 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: 2×20 ms: run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

tuesday swim base + lactate: 2175 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 5 x 100 @ moderate aerobic intensity, ri=0:05 7 x 75 @ vo2max intensity, ri=0:45 6 x 25 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity bike long hill climbs: 70 minutes wu: 10 minutes @ moderate aerobic intensity 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) cd: 10 minutes @ moderate aerobic intensity wednesday run lactate intervals wu: run 10 minutes @ low aerobic intensity ms: 16 x 30 seconds @ vo2max intensity with 30-second active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday foundation bike: 90 minutes wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity swim threshold + sprint: 2100 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 4 x 200 @ threshold intensity, ri=0:45 4 x 50 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity saturday long bike: 2:30 wu: 10 minutes @ moderate aerobic intensity ms: 2 hours and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity foundation run: 35 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 15 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: 6×20 ms: run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout. sunday swim base: 2800 yards wu: 200 @ low aerobic intensity ms: 2,400 @ moderate aerobic intensity cd: 200 @ low aerobic intensity long run: 1:50 wu: run 10 minutes @ moderate aerobic intensity ms: run 1 hour and 30 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base + lactate: 2600 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 7 x 100 @ moderate aerobic intensity, ri=0:05 6 x 150 @ vo2max intensity, ri=1:15 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity tempo bike: 80 minutes wu: 26 minutes @ moderate aerobic intensity ms: 28 minutes @ threshold intensity cd: 26 minutes @ moderate aerobic intensity wednesday tempo run wu: run 10 minutes @ low aerobic intensity ms: run 22 minutes @ threshold intensity cd: run 10 minutes @ low aerobic intensity thursday brick workout: 1:35 wu: bike 1 hour and 15 minutes @ moderate aerobic intensity ms: run 20 minutes @ threshold intensity friday foundation bike: 1:45 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 25 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity swim threshold + sprint: 2400 yards wu: 300 @ low aerobic intensity 8 x 25 drills, ri=0:10 ms: 3 x 400 @ threshold intensity, ri=1:15 4 x 50 @ speed intensity, ri=0:20 8 x 25 kick, ri=0:15 cd: 300 @ low aerobic intensity saturday long bike: 3:30 wu: 10 minutes @ moderate aerobic intensity ms: 3 hours and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity foundation run: 40 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity running strides: 4×20 ms: run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

triathlete.com training plans. 12 weeks to your olympic triathlon pr. jim vance. getting started. 6 week swim-focused training plan for triathletes. getting started. 70.3 triathlon training plan: a time-efficient program. matt fitzgerald. the plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. a typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout. the brick workouts fall on wednesday in odd-numbered weeks and on saturday in even-numbered weeks. every fourth week is a recovery week. triathlete.com training plans gunning for a kona-qualifying ironman effort, we’ ve got a plan for you!, couch to ironman 70.3 training plan, olympic triathlon training plans, olympic triathlon training plans, sprint triathlon training plans, intermediate half ironman training plan.

behind every great race is a great training plan. triathlete’s plans are time- efficient, easy to follow, and based on the most a 20-week training plan for your first 70.3 triathlon. this 70.3 training plan is designed for first-time there are thousands of triathlon training plans on guides out there. here are the ones you need to put , ironman 70.3 training plan sub 5 hour, half ironman training plan excel, 6 month triathlon training plan, 18 week half ironman training plan pdf

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