Swim 2:30 - Bike 6:15 - Run 3:45 - Total: 12:30
300 Swim - 200 "Non-free" choice - 300 Swim
Try to keep stroke count (strokes per length) even throughout the set.
If your arms start to tighten up, work on staying stretched out -- reach out
in front of you and finish your stroke back past your hip.
4 x 300 Pull w/20 sec rest after each
- increase the effort from 70% on #1 to 90% on #4
8 x 75 moderate recovery w/10 sec rest after each
15:00 warm up spin
- keep your cadence near 90 rpm throughout, increasing your
gearing after 5:00 & 12:00
2 x 8:00 @70-75% w/3:00 @ 60% recovery after each
Spin easy for a few
minutes and prepare for some jumps
6 x 20 sec all out bursts w/1:40 easy spin after each
Cool down completely
until your HR returns to near 50%
DAILY TOTAL: 1:50
15:00 warm up spin, beginning at a very easy pace, increasing your intensity to 65%
4 x 15 sec "bursts" @ very high cadence (105-110+ rpms) w/45 sec rest after each
This set is designed to develop your body’s ability to process lactic acid,
which causes fatigue and that familiar high-intensity "burn". Pace yourself
through the set -- it will likely take until the second repeat to have your HR
remain in the intended intensity area for the entire duration.
4 x 4:00 @ 90-95% w/2:00
easy recovery after each
- take an extra 2:00 rest after #2
(You can also establish a
distance to substitute for 4:00 of riding
-- 1.5 miles, more or less -- and record your times for future comparison)
Cool down completely when you’re finished
10:00 warmup jog, gradually bringing HR up to 70%
20:00 @ 70-75%, then a few minutes of easy jogging
6 x 20 sec strides w/1:40
easy jog after each
- hold longer strides with fast leg turnover
Finish with a cool down,
gradually lowering the intensity level back to 60%
DAILY TOTAL: 1:50
400 Swim, every 4th 25 Kick w/o kickboard
4 x 75 w/10 sec rest after each, begin with moderate effort on #1 to hard effort on #4
2 sets of the following:
15 x 50 w/10 sec rest after each one
- #1-12 fast & even, #13-15 recovery pace;
- the fast 50s should be faster than race pace and challenging
(ALTERNATE SET: 12 x 50 Swim -- last 3 recovery pace)
300 continuous cool down swim. Stay relaxed with good technique
This session is designed to aid in your recovery, so make sure you feel rejuvenated when it’s over. Be sure to keep your HR below 75% throughout the ride -- in fact, the majority of your ride should be held below 65% intensity.
20:00 long warm up spin,
beginning with an easy spin in a high gear
- increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks
3 x 4:30 Variable Gearing set w/30 sec after each - do the
following twice per set:
30 sec in medium gear @105 rpm,
45 sec in easy gear @115 rpm,
60 sec in harder gear @95 rpm
3 x 4:30 Isolated Leg Training set w/30 sec after each -
perform as follows:
20 sec right leg - 10 sec transition - 20 sec left leg - 10 sec transition
30 sec right leg - 15 sec transition - 30 sec left leg - 15 sec transition
40 sec right leg - 20 sec transition - 40 sec left leg - 20 sec transition
Cool down completely,
allowing your HR to return under 60% gradually
DAILY TOTAL: 2:00
3 x 200 w/20 sec rest after
each, performed as
(50 easy/ 50 fast/ 50 moderate/ 50 fast)
- 50s fast are not all out, this set is designed to get your HR up
for the main set
21 x 100 w/15 sec rest after each
- alternate 100 easy, 100 moderate, 100 fast
- The fast ones should be done as fast as possible while keeping your times
as even as you can. Try to make each set of 3 faster than the previous one.
(Alternate Set: 18 x 100)
300 continuous swimming, allowing your HR to return to 60% by the end
This workout is designed to be done at a track, though we will include the durations for these sets in case you’re forced to stay out on the roads, or inside on a treadmill.
15:00 warm up jog, progressing gradually & bringing your HR to 75% slowly
12 x 500 (or 2:00) fast w/300 (or 1:00) easy jog @60% after each
(A 500 on the track is just a complete 400m lap + an extra 100, or ¼ lap;
the 300 recovery jog should just bring you back to the starting point)
#1-3: 80-85% (a little slower than 10K speed)
#4-9: 85-90% (right at 10K pace)
#10-12: 90+% (closer to 5K pace)
- keep running during the recovery -- no walking!
- if you’re too tired to keep jogging, then you’re not pacing yourself properly
Cool down for at least 10:00,
and don’t stop until your HR is back near 50%
DAILY TOTAL: 2:05
Complete recovery day. We’ll make sure to include one complete recovery day throughout the Competitive Season -- make sure you use this "down time" for complete recovery!
If you’re outside (which is what we recommend at this point), keep your HR below 75% for most of the way. Obviously you’ll have to push it up to 80+% for short stretches or up hills, but in general keep the intensity under control during this longer effort.
30:00 warm up spin, gradually bringing your HR up to 70% by the end
30:00 (or 9.3 miles/15km) @ 75% with 10:00 recovery @ 60%
20:00 (or 6.2 miles/10km) @ 84-88% with 10:00 recovery @ 60%
10:00 (or 3.1 miles/5km) @ 85-92%
20:00 gradual cool down spin, bringing your HR back under 60% by the end
Steady aerobic effort, immediately after the bike ride. Your HR will easily
climb to 75+%, so keep things under control while keeping this consistent
intensity level throughout the run.
DAILY TOTAL: 2:45
Gradually get into this run, and keep your HR steady but below 70%.
Try to drink some carbo fluid every 10-20 minutes (beginning after the
warmup), so you have a steady source of fuel entering your body.
Get on your bike ASAP. Ride steadily and bring your HR up to 70-75%
as soon as you can. Keep it under control, especially on any hills.
DAILY TOTAL: 2:00