Swim 2:30 - Bike 6:45 - Run 4:30 - Total: 13:45
Complete day off...
400 Swim, 200 Kick, 200 Pull
5 x 100 w/15 sec rest
- #1 easy
- #2 moderate (75%)
- #3-5 fast (90%) and even paced
20 x 50 @ steady race pace (85%) w/5 sec rest in between; hold times even
200 easy swim
15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70%
6 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each
8 x 5:00 w/1:00 recovery - each 5:00 interval is to be (3:30 @75% - 1:30 @85%)
- keep your Rpms at 90-95
- you should not feel like you are forcing the cadence or the pace
- keep your upper body relaxed. If done outside, add in some hills.
cool down completely, allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 2:05
10:00 gradual warmup, bringing your HR up to 70% by the end
Drills: 6 x (20 sec
strides w/1:40 easy jog after each)
- work on turnover leg speed, 90-95 strides per minute
- stay relaxed and light on your feet
- hold an even rhythm and pace throughout @75% intensity
- this run should not feel stressful at any point
Cool down completely, reducing your HR under 60% by the end
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
3 sets of
3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
1:00 recovery between the sets
2 x 20:00 w/10:00 recovery spin @60% in between
- #1 should be done right @80% intensity
- #2 should increase to 88% toward the end
Cool down completely,
allowing your HR to return under 60% gradually
2 sets of the following:
12:30 @70% w/2:30 recovery @60%, straight into
7:30 @75% w/2:30 recovery @60%, finishing with
- no additional rest in between sets
Cool down completely
DAILY TOTAL: 2:40
4 x 125 - done as (50 Kick - 75 Swim) - w/15 sec rest
8 x 150 - done as (75 moderate @75% - 75 fast @85%) w/20 sec recovery
800 Pull (using paddles ok) @70-75%; evenly paced and even stroke count. Stretch out
3 x 100, bringing your HR back down slowly
This is designed to be done at a track; if you need to run out on the road instead, just substitute the times indicated to guide you through the session.
15:00 jog, progressing gradually to 75% intensity
4 x 20 sec "run-ups" w/40 sec recovery after each
3 x 2400 (6 laps, or 10:00) @80-85% w/400 (1 lap, or 2:00) recovery jog after each
- keep your pace steady and HR in control
- DON’T go above 85%!
Cool down for at least 15:00,
and don’t stop until your HR is back near 50%
DAILY TOTAL: 2:15
2 x (100 Swim - 100 Kick - 100 Pull), continuous
15 x 100 @75% w/10 sec after each; hold an even effort throughout set
8 x 50 IM order (fly, back, breast, free) w/15s easy recovery
This is designed to be just an easy spin, either outdoors or inside on your trainer.
The idea is to definitely keep your HR under 75% throughout, preferably holding it
right at 70%. If you run into any hills outside, just gear way down and spin easy all
the way through it.
DAILY TOTAL: 1:25
A weekend like this at the end of a hard week of work makes this physical challenge significant, and should definitely help build your confidence towards your racing efforts. Be sure to include some long intervals in the 75 & 85% range.
20:00 warm up spin, gradually bringing your HR up to 70% by the end
35:00 (or 11.2 miles) @75% w/5:00 recovery @60%
2 x 17:30 (or 5.6 miles) @85% in a harder gear, w/2:30 recovery @60%
20:00 gradual cool down
spin, bringing your HR back under 60% by the end
Try to do this right after biking. The main goal should be to finish this run strong after pacing
it evenly. Keep your upper body relaxed as well as your breathing.
DAILY TOTAL: 3:00
This run can be held at a sub-aerobic pace, meaning below 70%. Get into
it slowly and early in the day, when you will no doubt feel the effects of
yesterday’s efforts. However, as this run progresses you want to begin to
feel better -- you definitely don’t want to feel thrashed at the end of this one.
You ultimately want to be able to finish the second run strong.
Spin at 90-100 rpms, and let your HR creep up to 75% if you are feeling
strong. The purpose of this ride is more for extending the workout than for
acting as a separate workout. So, keep in mind that the most important and
challenging part of the day is still ahead.
Hold a steady pace and cadence during this run. The last half-hour you can
let your HR creep above 75%, but DO NOT allow it to go above 80-85%.
Going anaerobic during a day as long as this can cripple the quality of future
workouts for days to come, whether or not you feel beat up. Give yourself a
pat on the back when you have finished this weekend of training --
you deserve it -- Congrats!
DAILY TOTAL: 2:20