OpenTri Training Plan for 70.3 Races
Week 20


Swim 3:00 - Bike 7:00 - Run 5:05 - Total: 15:05


Monday

Complete day off....


Tuesday

SWIM 0:45
    WARM UP
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard)

    MAIN SET
    10 x 150 w/15 sec rest
    - each 150 should be performed as:
        50 @75%
        50 @85%
        50 @90+%

    COOL DOWN
    400 Pull @ 70%
    - work on stretching out your stroke and holding an even stroke count

BIKE 1:10
    15:00 warm up spin, getting into it gradually

    12 x (15 sec fast spinning / 15 sec recovery) - continuous

    MAIN SET
    3 x (3 x 2:00 @85-90% w/30 sec) w/5:00 recovery between sets
    - treat the 3 x 2:00 as full 6-minute efforts at a very high intensity
    - this should be done at the same intensity as an all-out 40K time trial

    Cool down completely until HR is back well under 60%
 

DAILY TOTAL: 1:55


Wednesday

RUN 1:00
    15:00 gradual warmup, bringing your HR up to 70% by the end

    4 x 5:00 @ 75% with 1:00 jog @ 65% between each repeat
    - this run should not feel stressful at any point.  Your upper body should be very relaxed
        and your stride-rate at 90-95 per minute.  Jog easy for several minutes after the last
        repeat before doing the set of strides

    6 x (20 sec strides w/1:40 easy jog after each)
    - work on turnover leg speed at the end of this workout, holding 90-95 strides per minute
    - stay relaxed and light on your feet

    Cool down, allowing your HR to come down gradually and completely

BIKE 1:30
    15:00 warm up spin, gradually getting your HR up to 75%

    6 x (20 sec fast @110+ cadence w/1:40 easy spin after each)

    2 x 20:00 @75% w/10:00 @60% after each

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 4:25


Thursday

SWIM 1:00
    WARM UP
    200 Swim easy and loose
    8 x 75 (25 Kick fast - 50 Swim) w/20 sec between repeats
    100 easy swim, then straight into the main set

    MAIN SET
    12 x 200 w/30 sec after each
    - alternate between 2 @80% & 2 @90%

    COOL DOWN
    300 continuous swimming, bringing your HR back down slowly

RUN 1:15
This is designed to be done at the track, but you can follow the instructions on the road if necessary:

    WARM UP
    10:00 jog, progressing gradually to 75% intensity

    INTERMEDIATE SET
    4 x 20 sec "run-ups" w/40 sec recovery after each; jog easy for a couple minutes

    MAIN SET
    3 x 1.25 mi (or 9:00) @ 80-85% with 400 (or 2:00) easy jog after each repeat

    Cool down at least 15:00, until your HR is back near 50%
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 6:40


Friday

SWIM 0:45
    WARM UP
    2 x (100 Swim - 100 Kick - 100 Pull), continuous

    MAIN SET
    6 x 250 @ 75-80% w/20 sec btwn repeats
    - work on consistent pacing throughout the set
    - this type of set will help you maintain a steadier, stronger effort throughout the longer open water swims

    COOL DOWN
    6 x 50 on 1:00 total recovery
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:25


Saturday
BIKE 3:30
Feel free to mix it up on a group ride if you have that option, just make sure you keep your ego in check and keep your race day goals in perspective if the pace gets too fast for you to keep your HR down.
 
RUN 0:50
Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
 
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout first, then reverse the intensities
(65-70-75-80%) and have a quick transition to your bike:
400 @80% - 300 @75% - 200 @70% - 100 @65%
DAILY TOTAL: 4:50
WEEK-TO-DATE: 12:15

Sunday
RUN 2:00
Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. At the 1:30 mark, bump up your effort to 80-84% for 20 minutes before cooling down the final 10:00.
 
BIKE 0:50
Immediately after the run, @60-65% and 95+rpm. Stay in your small chainring to keep as much stress of the legs as possible.
Tomorrow's a recovery day --you earned it -- great job!
DAILY TOTAL: 2:50
WEEK-TO-DATE: 15:05