OpenTri Training Plan for 70.3 Races
Week 6


Swim 2:30 - Bike 5:00 - Run 3:20 - Total:10:50

 



Mon

SWIM 0:45
    WARM UP
    400 Swim - 200 Kick - 200 Pull

    MAIN SET
    8 x 150 @75-80% w/20 sec recovery - all at moderately hard effort
        odds: Freestyle
        evens: 50 Fly, 50 Back, 50 Breast
    (Alternate Set: 5 x 150)

    COOL DOWN
    200 easy

BIKE 0:30
    This is designed to be a recovery spin, whether you’re inside or out on
    the road.  Indoors, where you can control the intensity, spin at a cadence
    of 95-100 rpm with a maximum intensity of 65-70%, until your legs feel
    completely "flushed out" and you’re well recovered.  If you’re out on the
    road, pick a route that will enable you to keep the intensity to a minimum.
 

DAILY TOTAL: 1:15



Tue

BIKE 0:55
    15:00 warm up spin

    Intermediate set
    15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)

    2 x 10:00 w/5:00 recovery, hold your HR @75%
        You can substitute a fixed distance (i.e. 3.1mi / 5km) for the time period
        if you'd like.  This makes it easier to track your progress over time.

    Alternate Set (higher intensity)
    2 x 8:00 @84-88% w/5:00 recovery spin
    CompuTrainer users: Increasing the grade that you ride will help you increase
        your HR faster, and will also enable you to build power more efficiently.
        Alternating "climbs" with "descents" -- like 0.7 miles @+2.0% grade followed
        by 0.3 miles @-1.0% grade -- will give you the opportunity to push your HR
        up during the climbs and spin out your legs during the brief descents.  Experiment
        with your own personally designed courses to see what works best for you.

    Cool down completely, slowly bringing your HR back down
    - keep spinning until your HR is back near the 50% level

RUN 0:30
    Endurance-based tempo run.  After a gradual warm up of 15:00, you
    can increase the pace to 75% intensity.  At the 15:00 mark, throw in

    4 x 20 sec "bursts" of faster leg speed w/1:40 of normal 75% tempo running
        in between.

    Finish with a cool down of at least 5:00
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 2:40



Wed

SWIM 0:45
    WARM UP
    6 x 75 w/ 10 sec rest, performed as:
    1-3: 25 Swim - 25 Kick (no board) - 25 Swim
    4-6: 25 Fly - 25 Back - 25 Breast

    MAIN SET
    4 sets of:
        200 fast, @85% intensity or higher w/10 sec rest afterwards
        150 moderate, @70-75% w/20 sec rest after each, straight into the next set
     (Alternate Set: 3 sets)

    COOL DOWN
    6 x 50 w/10 sec rest, go progressively slower down to 50% intensity

BIKE 1:05
    15:00 warm up spin

    2 x 3:00 ILT set w/30 sec after each
        CompuTrainer users: See training notes on how to best execute the
            different types of drills on your trainer.

    10:00 time trial @75%
    - concentrate on holding the intensity level right @75% and maintaining good form

    2 x 3:00 ILT set w/30 sec after each

    12:00 time trial @80-84%, alternating
        2:00 in the aero position, spinning @95-100 rpm
        1:00 in the climbing position, spinning @80 rpm

    Cool down completely, bringing your HR gradually back down to 60%
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 4:30


Thur

SWIM 1:00
    WARM UP
        400 Swim - 200 Kick - 200 Pull

    MAIN SET
    2 x 1000 (or whatever distance you can fit into approx. 15:00)
        w/60 sec recovery after each
    - hold the intensity steady at roughly 75% throughout the set

    COOL DOWN
        300 easy swim

RUN 0:50
    Begin with a steady warm up pace, gradually increasing the intensity
    to 75% over 15:00

    Continue into a 20:00 tempo run, holding your HR @75% throughout
    At the 15:00, 25:00, and 35:00 point during the run, throw in a 15 second
        burst of relaxed speed, with increased leg turnover

    Alternate Set - at the track:
        4 x (800m / 3:15) w/(400m / 1:45) recovery after each
        Descend as follows:
            - #1 @75%
            - #2 @80-84%
            - #3 @84-88%
            - #4 @88+%

    Cool down completely
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:20



Fri

Complete recovery day



Sat

BIKE 2:30
 
WARM UP
20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70%
 
DRILLS (30:00 total)
2 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
3 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
2 x 3:00 ILT w/30 sec recovery after each
 
MAIN SET
This is a longer target set, and will be used to track your aerobic conditioning at this point. This "Descending Ironman" set adds up to exactly 25% of the overall Ironman distance.
Start your watch at the beginning of your first interval, and check your split times at the end of each segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during the recovery periods.
(11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60%
(8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60%
(5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60%
(2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60%
 
COOL DOWN
Continue spinning @70-75% until the 2:40 mark (about 15:00)
 
RUN 0:45
Transition quickly to your running gear and begin running as soon as possible. You should be able to quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few minutes of walking to bring your day to closure. Great job!

 

DAILY TOTAL: 3:15

WEEK-TO-DATE: 9:35



Sun

RUN 1:15
 
WARM UP
20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout.
 
INTERMEDIATE SET
4 x 30 sec @75% w/60 sec @60-70% after each
Your HR should now be settled in near 75% and ready for the test:
 
Big Target: 4-Mile (6.5 km) MAF Test
You'll notice that the distance for this big target has been slightly increased since the last one, and we will be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more! -- and make sure to record your time.
 
Continue with a 20 min. endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.


 

DAILY TOTAL: 1:15

WEEK-TO-DATE: 10:50