OpenTri Training Plan for 70.3 Races
Week 10


Swim 2:30 - Bike 6:20 - Run 3:20 - Total: 12:10


Mon

SWIM 0:45
    WARM UP
    200 easy swim
    8 x (25 Kick w/o board - 25 Drill - 25 Swim) w/10 sec rest after each
    When kicking without a kick board you should keep your arms extended in front of you,
    hands together, and elbows locked.  To breathe, rotate your chin forward and breathe to the front

    MAIN SET
    This is a "descending set", which means that your effort & speed should increase
    as the intervals get shorter.
    The 400 should be performed at an effort similar to a long open water swim, and
    the subsequent sets should get faster from there:

    400 Swim @80% intensity, followed by 30 sec rest - straight into

    2 x 200 Swim @85% w/20 sec rest after each (#2 faster than #1) - straight into

    4 x 100 FAST & even paced w/10 sec rest after each - straight into cool down

    COOL DOWN
    8 x 50 easy swim w/10 sec rest after each

BIKE 0:45
    15:00 warm up spin, beginning at a very easy pace and slowly increasing
        your intensity to 65%

    2 x 3:00 Isolated Leg Training w/30 sec rest after each set:
        20 sec right leg only, 10 sec transition
    2 x 4:30 VG Set w/30 sec recovery after each - do this twice through for each set:
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    Cool down completely, gradually brining your HR down to 50%

 

DAILY TOTAL: 1:30


Tue

BIKE 1:15
    20:00 warm up spin
    - start in an easy gear & follow a "gearing pyramid" by increasing by one gear
        after 2:00, 5:00, 9:00, & 14:00

    Intermediate Set
    2 sets of:
    3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
    1:00 recovery between the sets

    The intensity of the main set will bump up against your anaerobic limit.
    These efforts should feel challenging and invigorating, but you still need
    to avoid total exhaustion!

    3 x 10:00 @85-88% intensity w/5:00 recovery @60% after each effort

    Cool down completely, allowing your HR to return under 60% gradually
    -- don’t stop pedaling (@ ~95-100 rpm) until your HR returns to near 50%

RUN 0:45
    This is a moderate tempo effort which will include some "in and out" bursts
    to increase your leg speed.

    15:00 warm up jog

    4 x "in & out" 45 sec bursts w/ 45 sec recovery jogging @60% after each

    10:00 continued tempo run, holding 90-95 strides per min.

    Repeat 4 x "in & out" 45 sec bursts w/ 45 sec recovery jogging @60% after each

    Gradually reduce your intensity toward the end of the run, cooling down completely
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 3:30


Wed

SWIM 0:45
    WARM UP:
    200 Swim - 200 Kick - 200 Pull  -- build into each one gradually

    MAIN SET:
    2 x 800 Swim w/1:00 rest in between
    - #2 should be considerably faster than #1
    - try to keep your stroke count the same for both repeats

    COOL DOWN:
    6 x (25 Kick w/o board, 25 Choice) w/5 sec rest after each

BIKE 1:00
    15:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
        increase your gearing by one after 3:00, 6:00, 9:00, & 12:00

    3 x 6:00 @70-75% intensity w/2:00 recovery @60% after each

    3:00 easy spinning, getting ready for some "jumps":

    6 x 20 sec "jumps" w/1:40 recovery spinning after each

    Cool down completely until your HR returns to near 50%
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:15


Thur

SWIM 1:00
    WARM UP
    300 Swim - 200 Choice
    6 x 50 w/10 sec rest, build up each one gradually to a sprint during the last lap

    MAIN SET
    8 x 300  w/30 sec recovery
    - odds: 75% - aerobic pace
    - evens: 85-90% - race pace

    COOL DOWN
    200 continuous swimming, allowing your HR to return to 60% by the end

RUN 1:00
    20:00 warm up jog, controlling your HR & letting it get to 70% by the end

    This set is like a broken tempo run, done at closer to race pace:

    3 x 8:00 @80-85% w/2:00 @60% after each
    Alternative set at the track:
    3 x 2000 (5 laps) w/400 (1 lap) after each

    Gradually cool down, allowing your HR to get back near 50% before stopping
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:15


Fri

Complete recovery day


Saturday
BIKE 2:25
WARM UP
20:00 easy spin, bringing your HR up to 70% by the end
 
INTERMEDIATE SET
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
Spin a couple of minutes before starting the main set...
 
MAIN SET
2 x (11.2 mi / 15 km / 33:00) @70-75%% - 2:00 recovery spin after each
3 x (3.1mi / 5km / 9:00) @80-84% w/ 3:00 recovery after each
COOL DOWN completely, bringing your HR back under 60% before stopping.
DAILY TOTAL: 2:25
WEEK-TO-DATE: 9:40

Sunday
RUN 1:35
15:00 jogging, gradually raising your HR to 70%
30:00 @75% - 20:00 @80% - 5:00 @85%
Cool down completely, holding your stride count up near 90 at first, gradually decreasing while your HR returns to 60% and lower.
 
BIKE 0:55
Spin @65% effort and 90-95 rpm, immediately after the run if possible.
This is more "bulk" aerobic work designed to add some recovery-based endurance work to your week.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 12:10