OpenTri Training Plan for 70.3 Races
Week 1

Swim 1:30 - Bike 3:05 - Run 1:40 - Total: 6:15


Mon

Day Off.

DAILY TOTAL: 0:00


Tue

SWIM 0:45
    WARM UP:

        600 Swim (every 4th 25 Kick )

    MAIN SET:

         3 sets of the following:

            200 @ 65-70% with :20 rest
            2 x 100 @ 70% with :10 rest
 
        No added rest between sets.  Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.  This is because you have less time to get your HR up into the zone, so to get it there you will have to swim a little faster.  

    COOL DOWN:

        4 x 50 easy swim, your choice
 

DAILY TOTAL: 0:45

         WEEK-TO-DATE: 0:45


Wed

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Bring your HR above 65% and as close to 70% as you can without going above it.  Hold it there for 50 minutes.  Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

                                                                                                            DAILY TOTAL: 1:15

         WEEK-TO-DATE: 2:00


Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        For the next 30 minutes, raise your HR up to 65-70%.  Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.

    COOL DOWN:

        Bring your HR back down to 60-65% during the remainder of the run.
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 2:45


Fri

SWIM 0:45
    WARM UP:

        200 Swim - 100 Kick - 100 Pull - 200 Swim

    MAIN SET:

         12 x 100 @ 70% with :10 rest; best average
 
        While keeping your HR under control, try to hold consistent repeat times throughout the whole set.

    COOL DOWN:

        2 x 150 easy swim, your choice

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 3:30


Sat
Saturday's schedules will almost always include the longest cycling session of the week. This will be performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once the weekly training durations get a bit longer.

BIKE 1:20
 

WARM UP:

15:00 light spinning, gradually allowing your HR to get above 65%

 

DRILLS: -- 1:00 recovery spinning after each

alternate an ILT set with a VG set -- keep your HR under 75% throughout:

3 x 3:00 Isolated Leg Training:

(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru

3 x 4:30 Variable Gearing set:

each set is done in the following way, twice through per set:

45 sec in moderate gearing @90-95 rpm;

45 sec in easy gearing @105+ rpm;

45 sec in harder gearing @80-85 rpm

 

20:00 steady time trial riding, holding your HR right at 75% throughout

 

Cool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills you should notice a smoother, more fluid pedal cycle.

DAILY TOTAL: 1:20
WEEK-TO-DATE: 4:50

Sun
Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter.

RUN 0:55

Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.

 
BIKE 0:30

Easy, continual spinning on your trainer, immediately following your run.

You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish.

DAILY TOTAL: 1:25
WEEK-TO-DATE: 6:15