12주 훈련 매뉴얼
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Week 1
+-------+-------------+
| Day 1 | 2.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run –1hr
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Heart rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
3 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your heart rate low.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 30 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 30 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 28 mins
4 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 5 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.30 Hours |
+-------------------------------------------------------------------------------
Run – 1hr30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Speed
Warm Up - 50 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Recovery
1000m warm up
10 x 100m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
2 x 800m Full Equipment
2 x 400m Best Race effort
4 x 100m @ IM race pace
+-------------------------------------------------------------------------------
| Total Time | 20.00Hours
+-------------------------------------------------------------------------------
Week 2
+-------+-------------+
| Day 1 | 2.10 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down
Run – 1hr 10mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.40 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 40 mins
Strength
Warm Up - 50 mins
25 mins @ cadence 85-95rpm
25 mins @ cadence 75-85rpm
Main Set - 37.30 mins
3 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 12.30 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 15 mins
15 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 35 mins
5 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.40 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 40mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Speed
Warm Up - 20 mins
14 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 35 mins
7 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 5 mins
Easy spinning
Swim – 1 hr
Recovery
800m warm up
1 x 800m Pull, Paddle, Band
2 x 400m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 5.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4 hr 30mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Nice steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 21.00Hours
+-------------------------------------------------------------------------------
Week 3
+-------+-------------+
| Day 1 | 2.20 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
200m Cool Down
Run– 1hr 20 mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 3.0 Hours |
+-------------------------------------------------------------------------------
Bike – 2hr
Recovery
Warm Up - 40 mins
25 mins @ cadence 85-95rpm
10 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 20 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 30 mins
15 mins @ cadence 85-95rpm
15 mins @ cadence 75-85rpm
Main Set - 50 mins
4 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 10 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 20 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 25 mins
5 Sets of:
6 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.50 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 50mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.50 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 50mins
Speed
Warm Up - 35 mins
20 mins @ cadence 85-95rpm
10 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Easy Spin - 35 mins
Swim – 1 hr
Recovery
3 x 300m Warm Up
Main Set
1 x 700m Pull, Paddle, Band
2 x 300m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
400m Cool Down
+-------+-------------+
| Day 6 | 6.30 Hours |
+-------------------------------------------------------------------------------
Bike – 5hr 30 mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
10 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 23.00Hours
+-------------------------------------------------------------------------------
Week 4
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 10 mins
10 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Speed
Warm Up - 10 mins
10 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 36 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 30 mins
15 mins @ cadence 85-95rpm
15 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 20 mins
Easy spinning
+-------+-------------+
| Day 5 | 2.10 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
Swim – 1 hr 10mins
Time Trial
4km - Time Trial
+-------+-------------+
| Day 6 | 4.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 3.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30 mins
Long
KEY POINTS:
ADD SOME HILLS, AT LOW EFFORT
LOW HEARTH RATE
WORK ON YOUR FORM
TRY TO DO IT SOFT SURFACE: GRASS, TRAILS, HARD SAND
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
8 x 50m band only
4 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 15.40Hours
+-------------------------------------------------------------------------------
Week 5
+-------+-------------+
| Day 1 | 2.00 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
200m Cool Down
Run– 1hr
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Recovery
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 30 minutes
Work on High Cadence
Low Heart rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 50 mins
4 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 20 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 15 mins
9 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 40 mins
5 Sets of:
6 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.50 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 50mins
Speed
Warm Up - 60 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1 hr
Recovery
3 x 300m Warm Up
Main Set
1 x 700m Pull, Paddle, Band
2 x 300m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
400m Cool Down
+-------+-------------+
| Day 6 | 7.0 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30 mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
5 x 100m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 23.50Hours
+-------------------------------------------------------------------------------
Week 6
+-------+-------------+
| Day 1 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run –1hr 30mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 40 mins
20 mins @ cadence 85-95rpm
20 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 15 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 10 mins
10 mins easy jog
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Speed
Warm Up - 35 mins
30 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 25 mins
Easy spinning
Swim – 1hr
Recovery
1000m Warm Up
Main Set
10 x 100m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 6.45 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 45 mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
2 x 800m Full Equipment
2 x 400m Best Race effort
4 x 100m @ IM race pace
+-------------------------------------------------------------------------------
| Total Time | 24.15Hours
+-------------------------------------------------------------------------------
Week 7
+-------+-------------+
| Day 1 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down
Run – 1hr 30mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.40 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 40 mins
Strength
Warm Up - 50 mins
25 mins @ cadence 85-95rpm
25 mins @ cadence 75-85rpm
Main Set - 32 mins
1 Sets of:
30 min effort (cadence 60-70rpm)
2.00 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Hearth Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 18 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 10 mins
5 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 42 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 8 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.40 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 40mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Speed
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
6 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 20 mins
Easy spinning
Swim – 1 hr
Recovery
800m Warm Up
Main Set
1 x 800m Pull, Paddle, Band
2 x 400m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 7.30 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30min
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
STEADY
Run approx 1/2 your IM race pace.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 25.20Hours
+-------------------------------------------------------------------------------
Week 8
+-------+-------------+
| Day 1 | 1.30 Hours |
+-------------------------------------------------------------------------------
Run– 1hr 30 mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Recovery
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Session 1
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 10 mins
5 mins @ cadence 85-95rpm
5 mins @ cadence 75-85rpm
Main Set - 75 mins
6 Sets of:
5 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 5 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 20 mins
10 mins easy jog
5 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 32 mins
8 Sets of:
3 min effort @ hardest sustainable IM effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Bike – 1hr 30mins
Speed
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
5 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
2 x Sets of:
:30 sec effort @ max hardest sustainable effort level and race cadence
:30 sec easy spin recovery in between sets
10 minutes spin in between
Cool Down - 30 mins
Easy spinning
+-------+-------------+
| Day 6 | 8.0 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1hr 30mins
Easy
Brick Session:
Run straight off the bike at your goal IM race pace.
+-------+-------------+
| Day 7 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 20.30Hours
+-------------------------------------------------------------------------------
Week 9
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Nice easy steady run.
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Sprints
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
10 Sets of:
1 min effort (cadence 60-70rpm)
3 min easy spin recovery (cadence 80-90rpm)
- Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
+-------+-------------+
| Day 4 | 0.30 Hours |
+-------------------------------------------------------------------------------
Swim – 30mins
Swim race course
Open water swim
Try wetsuit/speedsuit
Swim race course
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 0.45 Hours |
+-------------------------------------------------------------------------------
Bike – 30mins
Short
Key Points:
Check Bike Gear
Bike Run course
- More a muscular loading than a CV loading.
Run – 15mins
Easy
Run easy straight off the bike.
+-------+-------------+
| Day 7 | RACE
Ironman Simulation or 1/2 Ironman Race
2k swim or 45 min
120k bike or 5 hours
25k run or 2 hours
Great opportunity to test Race Strategy ( Realistic Pace, Test Equipment, Nutrition, Race Speed)
Practice your Hydratation/Nutrition: (Bike/Run)
- Every 15 and 45 minutes your liquid of choice.
- Every 30 and 60 minutes your solid of choice.
Swim: Race conditions, Race Uniform, Wetsuit, Speed-Suit.
Bike: Pacing, Race wheels, race helmet.
Run: Racing shoes.
+-------------------------------------------------------------------------------
| Total Time | 5.45Hours
+-------------------------------------------------------------------------------
Week 10
+-------+-------------+
| Day 1 | 0.0 Hours |
+-------------------------------------------------------------------------------
Rest Day
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Recovery
Notes:
Low Hearth Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 52.30 mins
5 Sets of:
8 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 17.30 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 5 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 6.30 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike at your goal IM race pace.
+-------+-------------+
| Day 7 | 3.0 Hours |
+-------------------------------------------------------------------------------
Run – 2hr
Long
Key Points:
Keep your Heart Rate low. This run should be done at 70% of your Ironman run pace.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
5 x 100m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 16.30Hours
+-------------------------------------------------------------------------------
Week 11
+-------+-------------+
| Day 1 | 2.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run – 1hr
Easy
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 10 mins
5 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Speed
Warm Up - 15 mins
10 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 36 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Strength
Warm Up - 15 mins
7:30 mins @ cadence 85-95rpm
7:30 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 10 mins
Easy spinning
Run – 1hr
Recovery
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 4.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Easy 30 min run off the bike.
+-------+-------------+
| Day 7 | 2.10 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 10 mins
Long
Key Points:
Keep your Heart Rate low. This run should be done at 70% of your Ironman run pace.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
10 x 50m band only
8 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 14.10Hours
+-------------------------------------------------------------------------------
Week 12
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 20 mins
15 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Nice easy steady run.
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Sprints
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
10 Sets of:
1 min effort (cadence 60-70rpm)
3 min easy spin recovery (cadence 80-90rpm)
- Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
+-------+-------------+
| Day 4 | 0.30 Hours |
+-------------------------------------------------------------------------------
Swim – 30mins
Swim race course
Open water swim
Try wetsuit/speedsuit
Swim race course
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 0.45 Hours |
+-------------------------------------------------------------------------------
Bike – 30mins
Short
Key Points:
Check Bike Gear
Bike Run course
- More a muscular loading than a CV loading.
Run – 15mins
Easy
Run 15 mins straight off the bike. Nice and easy.
+-------+-------------+
| Day 7 | PB
Hours |
+-------------------------------------------------------------------------------
RACE
PERSONAL BEST!
+-------------------------------------------------------------------------------
| Total Time | 5.45Hours
+-------------------------------------------------------------------------------
[이 게시물은 DeAndré님에 의해 2023-09-17 16:31:41 2024 Challenge Roth에서 복사 됨]
+-------+-------------+
| Day 1 | 2.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run –1hr
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Heart rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
3 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your heart rate low.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 30 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 30 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 28 mins
4 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 5 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.30 Hours |
+-------------------------------------------------------------------------------
Run – 1hr30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Speed
Warm Up - 50 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Recovery
1000m warm up
10 x 100m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
2 x 800m Full Equipment
2 x 400m Best Race effort
4 x 100m @ IM race pace
+-------------------------------------------------------------------------------
| Total Time | 20.00Hours
+-------------------------------------------------------------------------------
Week 2
+-------+-------------+
| Day 1 | 2.10 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down
Run – 1hr 10mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.40 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 40 mins
Strength
Warm Up - 50 mins
25 mins @ cadence 85-95rpm
25 mins @ cadence 75-85rpm
Main Set - 37.30 mins
3 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 12.30 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 15 mins
15 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 35 mins
5 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.40 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 40mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Speed
Warm Up - 20 mins
14 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 35 mins
7 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 5 mins
Easy spinning
Swim – 1 hr
Recovery
800m warm up
1 x 800m Pull, Paddle, Band
2 x 400m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 5.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4 hr 30mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Nice steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 21.00Hours
+-------------------------------------------------------------------------------
Week 3
+-------+-------------+
| Day 1 | 2.20 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
200m Cool Down
Run– 1hr 20 mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 3.0 Hours |
+-------------------------------------------------------------------------------
Bike – 2hr
Recovery
Warm Up - 40 mins
25 mins @ cadence 85-95rpm
10 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 20 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 30 mins
15 mins @ cadence 85-95rpm
15 mins @ cadence 75-85rpm
Main Set - 50 mins
4 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 10 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 20 mins
20 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 25 mins
5 Sets of:
6 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.50 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 50mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.50 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 50mins
Speed
Warm Up - 35 mins
20 mins @ cadence 85-95rpm
10 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Easy Spin - 35 mins
Swim – 1 hr
Recovery
3 x 300m Warm Up
Main Set
1 x 700m Pull, Paddle, Band
2 x 300m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
400m Cool Down
+-------+-------------+
| Day 6 | 6.30 Hours |
+-------------------------------------------------------------------------------
Bike – 5hr 30 mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
Easy
Steady easy run.
+-------+-------------+
| Day 7 | 4.0 Hours |
+-------------------------------------------------------------------------------
Bike – 3hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
10 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 23.00Hours
+-------------------------------------------------------------------------------
Week 4
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 10 mins
10 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Speed
Warm Up - 10 mins
10 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 36 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 1.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 30 mins
15 mins @ cadence 85-95rpm
15 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 20 mins
Easy spinning
+-------+-------------+
| Day 5 | 2.10 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
Swim – 1 hr 10mins
Time Trial
4km - Time Trial
+-------+-------------+
| Day 6 | 4.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 3.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30 mins
Long
KEY POINTS:
ADD SOME HILLS, AT LOW EFFORT
LOW HEARTH RATE
WORK ON YOUR FORM
TRY TO DO IT SOFT SURFACE: GRASS, TRAILS, HARD SAND
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
8 x 50m band only
4 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 15.40Hours
+-------------------------------------------------------------------------------
Week 5
+-------+-------------+
| Day 1 | 2.00 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
200m Cool Down
Run– 1hr
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Recovery
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 30 minutes
Work on High Cadence
Low Heart rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 50 mins
4 Sets of:
10 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 20 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 15 mins
9 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 40 mins
5 Sets of:
6 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.50 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 50mins
Speed
Warm Up - 60 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1 hr
Recovery
3 x 300m Warm Up
Main Set
1 x 700m Pull, Paddle, Band
2 x 300m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
400m Cool Down
+-------+-------------+
| Day 6 | 7.0 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30 mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
5 x 100m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 23.50Hours
+-------------------------------------------------------------------------------
Week 6
+-------+-------------+
| Day 1 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run –1hr 30mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Strength
Warm Up - 40 mins
20 mins @ cadence 85-95rpm
20 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 15 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 10 mins
10 mins easy jog
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Speed
Warm Up - 35 mins
30 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 25 mins
Easy spinning
Swim – 1hr
Recovery
1000m Warm Up
Main Set
10 x 100m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 6.45 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 45 mins
Easy
Brick Session:
Run straight off the bike.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
2 x 800m Full Equipment
2 x 400m Best Race effort
4 x 100m @ IM race pace
+-------------------------------------------------------------------------------
| Total Time | 24.15Hours
+-------------------------------------------------------------------------------
Week 7
+-------+-------------+
| Day 1 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down
Run – 1hr 30mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30 mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 50 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.40 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 40 mins
Strength
Warm Up - 50 mins
25 mins @ cadence 85-95rpm
25 mins @ cadence 75-85rpm
Main Set - 32 mins
1 Sets of:
30 min effort (cadence 60-70rpm)
2.00 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Hearth Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 18 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 10 mins
5 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 42 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
2 min easy in between set
Cool Down - 8 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.40 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 40mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Speed
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
6 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 20 mins
Easy spinning
Swim – 1 hr
Recovery
800m Warm Up
Main Set
1 x 800m Pull, Paddle, Band
2 x 400m pull bouy
4 x 100m Freestyle(Holding best pace with 10 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 7.30 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30min
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1 hr
STEADY
Run approx 1/2 your IM race pace.
+-------+-------------+
| Day 7 | 5.0 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long/Group ride
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 25.20Hours
+-------------------------------------------------------------------------------
Week 8
+-------+-------------+
| Day 1 | 1.30 Hours |
+-------------------------------------------------------------------------------
Run– 1hr 30 mins
Long
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Recovery
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Session 1
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 10 mins
5 mins @ cadence 85-95rpm
5 mins @ cadence 75-85rpm
Main Set - 75 mins
6 Sets of:
5 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 5 mins
Easy spinning
Run – 1hr
Speed
Warm Up - 20 mins
10 mins easy jog
5 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 32 mins
8 Sets of:
3 min effort @ hardest sustainable IM effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Run – 2hr 30mins
Long
Key Points:
Add some hills, at low effort
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 2.30 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Bike – 1hr 30mins
Speed
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
5 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
2 x Sets of:
:30 sec effort @ max hardest sustainable effort level and race cadence
:30 sec easy spin recovery in between sets
10 minutes spin in between
Cool Down - 30 mins
Easy spinning
+-------+-------------+
| Day 6 | 8.0 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr 30mins
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 1hr 30mins
Easy
Brick Session:
Run straight off the bike at your goal IM race pace.
+-------+-------------+
| Day 7 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
6 x 50m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 20.30Hours
+-------------------------------------------------------------------------------
Week 9
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 20 mins
20 mins @ cadence 85-95rpm
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Nice easy steady run.
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Sprints
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
10 Sets of:
1 min effort (cadence 60-70rpm)
3 min easy spin recovery (cadence 80-90rpm)
- Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
+-------+-------------+
| Day 4 | 0.30 Hours |
+-------------------------------------------------------------------------------
Swim – 30mins
Swim race course
Open water swim
Try wetsuit/speedsuit
Swim race course
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 0.45 Hours |
+-------------------------------------------------------------------------------
Bike – 30mins
Short
Key Points:
Check Bike Gear
Bike Run course
- More a muscular loading than a CV loading.
Run – 15mins
Easy
Run easy straight off the bike.
+-------+-------------+
| Day 7 | RACE
Ironman Simulation or 1/2 Ironman Race
2k swim or 45 min
120k bike or 5 hours
25k run or 2 hours
Great opportunity to test Race Strategy ( Realistic Pace, Test Equipment, Nutrition, Race Speed)
Practice your Hydratation/Nutrition: (Bike/Run)
- Every 15 and 45 minutes your liquid of choice.
- Every 30 and 60 minutes your solid of choice.
Swim: Race conditions, Race Uniform, Wetsuit, Speed-Suit.
Bike: Pacing, Race wheels, race helmet.
Run: Racing shoes.
+-------------------------------------------------------------------------------
| Total Time | 5.45Hours
+-------------------------------------------------------------------------------
Week 10
+-------+-------------+
| Day 1 | 0.0 Hours |
+-------------------------------------------------------------------------------
Rest Day
+-------+-------------+
| Day 2 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Recovery
Warm Up - 30 mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set
Ride Easy for 60 minutes
Work on High Cadence
Low Hearh rate
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Recovery
Notes:
Low Hearth Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 4 | 2.30 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr 30mins
Strength
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 52.30 mins
5 Sets of:
8 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 17.30 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
400m Easy Freestyle
300m [50m Hard / 50m Easy] (Keep stroke count)
200m [100m Hard / 100m Easy]
100m Kick
Main Set - 2000m
8 x 50m Freestyle (25m sprint, 25m easy recovery)
15 seconds rest.
100m Freestyle
200m Freestyle
300m Freestyle
400m Freestyle
300m Freestyle
200m Freestyle
100m Freestyle
Holding pace so your first 100m freestyle time becomes your pace for the cycle.
200m freestyle therefore is 2x your 100m time and so on.
To complete the session successfully you have to hold 100m time for the entire cycle.
15 seconds rest between efforts.
Cool Down - 200m
+-------+-------------+
| Day 5 | 1.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
+-------+-------------+
| Day 6 | 6.30 Hours |
+-------------------------------------------------------------------------------
Bike – 6hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Brick Session:
Run straight off the bike at your goal IM race pace.
+-------+-------------+
| Day 7 | 3.0 Hours |
+-------------------------------------------------------------------------------
Run – 2hr
Long
Key Points:
Keep your Heart Rate low. This run should be done at 70% of your Ironman run pace.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
5 x 100m band only
6 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 16.30Hours
+-------------------------------------------------------------------------------
Week 11
+-------+-------------+
| Day 1 | 2.0 Hours |
+-------------------------------------------------------------------------------
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 seconds rest)
3 x 100m Pull Buoy & Paddles (15 seconds rest)
2 x 100m Kick (10 seconds rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Holding best pace with 15 seconds rest )
12 x 100m Freestyle (Holding best pace with 10 seconds rest)
8 x 50m Freestyle (Holding best pace with 20 seconds rest)
200m Cool Down
Run – 1hr
Easy
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 10 mins
5 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 40 mins
8 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Speed
Warm Up - 15 mins
10 mins easy jog
4 Sets of:
30 sec Hard Effort @ cadence
60 sec Easy
Main Set - 36 mins
6 Sets of:
5 min effort @ hardest sustainable effort level
1 min easy in between set
Cool Down - 10 mins
Easy Jog
+-------+-------------+
| Day 4 | 2.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Strength
Warm Up - 15 mins
7:30 mins @ cadence 85-95rpm
7:30 mins @ cadence 75-85rpm
Main Set - 35 mins
2 Sets of:
15 min effort (cadence 60-70rpm)
2.30 min easy spin recovery (cadence 80-90rpm) - Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
Cool Down - 10 mins
Easy spinning
Run – 1hr
Recovery
Notes:
Low Heart Rate
Work on your Form
Try to do it soft surface: Grass, Trails, Hard Sand.
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 4.30 Hours |
+-------------------------------------------------------------------------------
Bike – 4hr
Long
Key Points:
- Concentrate on a full and powerful pedal stroke, applying pressure through the entire revolution including down and up-stroke.
- Efforts to be done in aero position.
- No upper body movement, lock out your core, generate power from the hips. Try and keep upper body and breathing as relaxed as possible.
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
- More a muscular loading than a CV loading.
Run – 30mins
Easy
Easy 30 min run off the bike.
+-------+-------------+
| Day 7 | 2.10 Hours |
+-------------------------------------------------------------------------------
Run – 1hr 10 mins
Long
Key Points:
Keep your Heart Rate low. This run should be done at 70% of your Ironman run pace.
Swim – 1hr
Session/Squad
Sunday Special:
1000m pull/band/paddle
1000m pull/band
10 x 50m band only
8 x 100m @ race pace
+-------------------------------------------------------------------------------
| Total Time | 14.10Hours
+-------------------------------------------------------------------------------
Week 12
+-------+-------------+
| Day 1 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Speed
Warm Up - 20 mins
15 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 30 mins
6 Sets of:
3 min effort @ hardest sustainable effort level and race cadence
2 min easy spin recovery in between sets
Cool Down - 10 mins
Easy spinning
+-------+-------------+
| Day 2 | 2.0 Hours |
+-------------------------------------------------------------------------------
Run – 1hr
Easy
Nice easy steady run.
Swim – 1hr
Session/Squad
Warm Up - 1000m
4 x 100m Freestyle (20 secs rest)
3 x 100m Pull Buoy & Paddles (15 secs rest)
2 x 100m Kick (10 secs rest)
100m Backstroke / Breaststroke
Main Set - 2000m
8 x 50m Freestyle (Hold best pace with 15 secs rest)
12 x 100m Freestyle (Hold best pace with 10 secs rest)
8 x 50m Freestyle (Hold best pace with 20 secs rest)
Cool Down - 200m
+-------+-------------+
| Day 3 | 1.0 Hours |
+-------------------------------------------------------------------------------
Bike – 1hr
Sprints
Warm Up - 20 mins
10 mins @ cadence 85-95rpm
10 mins @ cadence 75-85rpm
Main Set - 40 mins
10 Sets of:
1 min effort (cadence 60-70rpm)
3 min easy spin recovery (cadence 80-90rpm)
- Efforts to be done in aero position.
Note: keep your Effort level ( Heart Rate)
- Should feel a loading of the muscles but no pain in joints, particularly the knees.
+-------+-------------+
| Day 4 | 0.30 Hours |
+-------------------------------------------------------------------------------
Swim – 30mins
Swim race course
Open water swim
Try wetsuit/speedsuit
Swim race course
+-------+-------------+
| Day 5 | 0.30 Hours |
+-------------------------------------------------------------------------------
Rest Day or Easy Swim
Swim – 30mins
Recovery
500m warm up
500m kick
500m pull bouy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)
+-------+-------------+
| Day 6 | 0.45 Hours |
+-------------------------------------------------------------------------------
Bike – 30mins
Short
Key Points:
Check Bike Gear
Bike Run course
- More a muscular loading than a CV loading.
Run – 15mins
Easy
Run 15 mins straight off the bike. Nice and easy.
+-------+-------------+
| Day 7 | PB
Hours |
+-------------------------------------------------------------------------------
RACE
PERSONAL BEST!
+-------------------------------------------------------------------------------
| Total Time | 5.45Hours
+-------------------------------------------------------------------------------
[이 게시물은 DeAndré님에 의해 2023-09-17 16:31:41 2024 Challenge Roth에서 복사 됨]
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