Wyckoff YMCA Sprint Triathlon – Training Plan
Week 25
We’re into week two of the taper now. Be sure to pay close attention to the
intensities of the workouts. They are
designed to keep you sharp as we decrease workload.
Have a great week!
Monday
Complete day off....
Tuesday
SWIM 0:45
WARM UP
600 Swim
MAIN SET
4 x 400 w/30 sec rest after
each
#1:
moderate effort (70% intensity);
#2
& 3: slightly faster (80%);
#3:
at race pace (85%)
COOL DOWN
200 easy swim
BIKE 0:55
20:00 warmup spin
- 5:00 in an easy gear @60%
- 6:30 in a medium gear @70%
- 8:30 in moderately hard
gear @75%
Main Set
2 x 10:00 w/5:00 @60%
intensity after each
- #1 @80%
- #2 @84-88%
Cool down completely,
allowing your HR to return under 60% gradually
DAILY TOTAL: 1:40
Wednesday
RUN 0:40
Steady tempo run:
- Get into it gradually,
allowing 20 min to get your HR up to 75%;
- Spend the next 15 min
@80-84%, steady effort
- Cool down completely
BIKE 1:00
Warm Up
20:00 progressive warm up
spinning
Main Set
2 x 12:30 @75% w/2:30 @60%
after each
Cool down completely,
allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 1:40
WEEK-TO-DATE: 3:20
Thursday
SWIM
0:45
WARM UP
600 easy swim, getting into
it slowly
MAIN SET
2 sets of:
6 x
100 w/15 sec recovery after each
-
hold an even, faster pace throughout
-
take an extra 1:00 rest between sets
COOL DOWN
300 easy swim, continuous
recovery
RUN 0:50
20:00 easy warmup jog
- increase the intensity to
70% by the end
3 x 6:00 w/2:00 @60%
recovery, as follows:
- #1 @75%
- #2,3 @84-88% (10km pace)
Cool down completely --
continue running until your HR is below 50%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 4:55
Friday
SWIM 1:00
WARM UP
400 Swim
8 x 75 w/15 sec rest
- each 75 should be (25
easy, 25 medium, 25 fast)
MAIN SET
2 sets of:
3 x
250 w/30 sec rest after each
-
each set should be done as follows:
- #1
@75%; #2 @80%; #3 @85%
COOL DOWN
4 x 75 w/15 sec recovery
- each one should be 25 kick
(no board), 50 swim
DAILY TOTAL: 1:00
WEEK-TO-DATE: 5:55
Saturday
BIKE 1:30
Indoor Alternative:
20:00 easy spinning, using a
gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
10 x (20 sec fast spinning @80-84% w/40 sec recovery)
2 sets of the following:
- 12:00 @75%
- 3:00 recovery @60%
- 8:00 @80-84%
- 7:00 recovery @60%
- 3:00 @84-88%
- 12:00 recovery @60%
Cool down the remainder of
the time, gradually allowing your HR to return under 60%
RUN 0:30
Work the transition, getting
out for this run soon after the bike. Hold your HR up around 80% for the
first 20:00, then cool down to the end. Walk through the cool down,
allowing your HR to get well below 50%.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:55
Sunday
RUN 0:50
Steady endurance run -- get into it gradually
& keep your HR below 75% throughout.
DAILY TOTAL: 0:50
WEEK-TO-DATE: 8:45
Weekly Time Totals
Swim 2:30 - Bike 3:25 - Run 2:50 - Total: 8:45