Week 6

Wyckoff YMCA Sprint Triathlon – Training Plan

Week 6

As you will see, the schedule gets changed up a little this week. We have built a nice foundation with all the aerobic workouts. We are keeping the off day on Monday, but you will see an added short, easy spin to Friday.

Take notice of the run workout for Thursday. From here on forward, Thursdays will be our speed workout for running. Please keep your HR under control for these workouts. If you do not feel ready for speed workouts yet…don’t do it!

Have a great week!

Mon

Complete recovery day.

Tue

BIKE 0:50
15:00 warm up spin

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

3 x 6:00 w/2:00 recovery, hold your HR @75%
#1 & 2 in "medium" gear, #3 in "hard" gear

Alternate Set
3 x 4:30 @84-88% w/3:30 recovery spin, all in "hard" gear

Cool down spin to 0:50 total

RUN 0:30
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover and keep your shoulders and head square, steady,
    and relaxed.

    From 13-21 minutes (8 min. total), throw in
    4 x 20 second strides w/1:40 recovery in between.
    Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
    Your HR may rise during (and shortly after) the strides to 80+%, but you should
    continue to recover until your HR returns back under 65% again.

Finish the run with a cool down to 30 total minutes, bringing your HR gradually down to 50%.

DAILY TOTAL: 1:20

WEEK-TO-DATE: 1:20

Wed

SWIM 0:45
     WARM UP
     300 Swim - 100 Kick - 200 Pull
     4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

     MAIN SET
     2 x 500 Swim, alternate (50 @70% / 25 @84-88%)
     (Alternate Set: 2 x 350)

COOL DOWN
300 easy swim

BIKE 0:45
    15:00 warm up spin - use " gearing pyramid "

    3 x Variable Gearing (VG) Set :
        (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery

Spin easy @60-65% to 0:45 total

DAILY TOTAL: 1:30

WEEK-TO-DATE: 2:50

Thurs

SWIM 0:40
WARM UP
400 Swim - 200 Kick - 200 Pull

    MAIN SET
        6 x 150 w/15 sec recovery, @ slightly elevated HR (75%)
        - record your average time for these, using your stopwatch
            to record each repeat if you can

COOL DOWN
300 easy swim

RUN 0:40
15:00 warmup jog, keeping your HR under 70%

    2 x 4:00 w/2:00 recovery
        #1 moderate @65-70%
        #2 comfortably fast, @70-75%

    Alternate Track Set
    Do this instead of the above only if you feel ready for some high intensity work!
        2 sets of the following:
            (1200m / 5:30) @75-80%; (400m / 2:00) recovery
            (800m / 3:30) @84-88%; (400m / 2:00) recovery
            (400m / 1:45) @88+% (400m / 2:00) recovery

Cool down completely, getting your HR below 60% by the end especially if you did the track workout

DAILY TOTAL: 1:20

WEEK-TO-DATE: 4:10

Fri

SWIM 0:45
WARM UP
500 Swim - 250 Kick - 250 Pull

    MAIN SET
    5 x 250 w/20 sec recovery - all at moderately hard effort
    (Alternate Set: 4 x 200)

COOL DOWN
300 easy

BIKE 0:30
Spin easy in your small chain ring for the entire duration,
keeping your HR at or below 65%:

    Begin in a very easy gear (i.e. 39x19) for 3:00,
    then adjust to the next hardest gear (39x17) for 6:00,
    then the next hardest (39x15) for 9:00,
    and then back down (to 39x17) for 6:00
    and the lowest (39x19) for 3:00

DAILY TOTAL: 1:15

WEEK-TO-DATE: 5:25

Sat

BIKE 1:00
15:00 warm up spin - use " gearing pyramid "

3 x VG Set w/30 sec light spinning after each
(2:00 in middle gear @65% / 1:00 in easy gear @60% / 3:00 in hard gear @70%)

    2 x 6:00 @80% w/5:00 recovery
         #1 use "medium" gear and spin 95-100 rpm;
        #2 use "hard" gear and spin 88-92 rpm
        - record your times and avg HR for both repeats

    Alternate Set
    2 x 6:00 @84% w/5:00 recovery
        use "hard" gear on both repeats

Cool down to 1:00 total

RUN 0:25
    Work on keeping your leg turnover relatively fast, holding your head steady by
    reducing any up-and-down bouncing. Ignore your competitive instincts to attack
    the hills and boost your heart rate. It’s important to keep your intensity in check,
    especially during the building winter months.

DAILY TOTAL: 1:25

WEEK-TO-DATE: 6:50

Sun

RUN 0:40
    Hold your HR at or below 70% throughout today’s long run. Fight the tendency to
    push it -- really use the 70% intensity level as a strict upper limit for your heart rate.
    You’re building cardiovascular strength now; we’ll focus on the higher intensity work
    later in the pre-season.

BIKE 0:30
Flush out your legs with an easy spin directly after the run, either indoors or
outside if you can.

DAILY TOTAL: 1:10

WEEK-TO-DATE: 8:00

Weekly Time Totals

Swim 2:10 - Bike 3:35 - Run 2:15 - Total: 8:00