The Sprint Triathlon plan | Week 11 |

Week > 11

Bike : – 1:00

15:00 Warm up spin
– 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear
6 x 15 sec build to a sprint (110-120 rpm) w/45 sec easy spin after each …. spin easy a couple minutes … begin the Main set at 25:00 mark
Main set
8 x 4:00 |-§-| 84-88% intensity w/30 sec recovery after each
– It will definitely take 1-2 repeats to get your HR up into that range…be patient & approach the set with a focus on proper pacing
– Perform each one as follows:
Cool down completely, slowly bringing your HR back down – keep spinning until your HR is back near the 50% level

Run : – 0:40

Approach this tempo Run with a long, low intensity Warm up, but then during the « bursts » be sure to concetrate on quickening your stride rate up into the range.
Make sure you Cool down completely to keep you in good shape for the remainder of the week.
Warm up gradually, taking 15:00 to get up to 75% 6 x 20 sec using increased foot speed, w/1:40 recovery after each « burst »
Maintain through the remainder of the time, gradually letting your HR return below 60%

Daily total > 1:40

Week > to date > 1:40

Swimming 0:45

Warm up
200 Swimming – 200 – 200
Main set
2 x 800 Swims w/2:00 rest in between – an 800 Loco Swimming is identical to a 1,000 Loco, except that you only do a total of 2 x 100 at the top – this is an excellent set for wearing your Zoomers, or to Pull with paddles if you want
Cool down
6 x 50 complete recovery w/10 sec rest – let your intensity come down to under 60%

Bike : – 0:45

15:00 Warm up spin – gradually bring your HR up to 60% by the end
10 x 1:45 |-§-| 75% w/15 sec recovery spin |-§-| 60% after each
– this will feel like one long aerobic stretch to your muscles, but you should be able to remain fresh throughout
Cool down completely, bringing your HR gradually back down to 60%

Daily total > 1:30

Week > to date > 3:10

Swimming 0:45

Warm up
Pyramid: 100 – 200 – 300 – 300 – 200 – 100 … all Swim
– begin with very easy effort and increase intensity through the set … the last 100 should be hard
Main set
This set is designed to help you develop a faster pace in the water, without tearing your body down:
2 sets of:
6 x 50 w/15 sec rest after each .. hard, evenly paced efforts (85% or higher)
take an extra 100 easy after each set
Cool down
3 x 100 easy swim, continuous

Run : – 1:00

This is a moderately hard « aerobic interval » workout designed to help you build endurance while teaching your legs to increase their turnover
rate ().
20:00 Warm up, brining your HR slowly up to 75% by the end (not too quickly!)
Main set – at the track:
4 x 1600m |-§-| 85% w/400m |-§-| 60% (keep jogging!) after each … this is similar to the intensity that you will experience during a 10km or 1/2 marathon
Cool down completely to 50% by the end

Daily total > 1:45

Week > to date > 4:55

Swimming 1:00

Warm up
300 Swim
2 x 150 w/10 sec rest … do each one as (50 easy – 50 moderate – 50 hard)
6 x 50 Swimming w/10 sec rest … from #1 (easy) to #6 (hard)
Main set
This longer set is designed to build your aerobic strength over a longer swim;
the rest intervals will help you maintain proper form without providing too much
recovery. Make sure to keep your even throughout the set, even as the intensity gets higher.
4 x 400 w/30 sec easy after each
#1, 2 |-§-| 75%
#3, 5 |-§-| 80-84%
(I realize that you can’t watch your HR as closely when you’re swimming … just keep a sense of your exertion level and make sure to pace yourself carefully.)
Cool down
4 x 50 w/10, continuous Cool down to complete recovery

Bike : – 0:40

The purpose of this ride is to incorporate some active recovery into your week.
If you’re tired and in need of some complete recovery, then this is a good
workout to skip; also, if you are pedaling on your trainer indoors you can shorten
the time to about 30:00 & still achieve the desired recovery benefit.

Daily total > 1:40

Week > to date > 6:35

Bike : – 1:15

For those still stuck indoors, your patience is no doubt paying off: indoor cycling is a much more efficient means of building power and aerobic strength than riding outside … not to mention the increased safety factor of avoiding potholes, cars, and semis.
That said, of course, it’s important to ride outside as well to build general confidence and bike handling skills. In short, get outside as soon as you can, but don’t be too depressed if that can’t happen for another few weeks….
15:00 Warm up :
4:00 in easy gear, 5:00 in moderate gear, 6:00 in moderately hard gear
2 x 4:30 sets w/30 sec recovery after each – perform each repeat 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
15 sec build to fast spining (120+ rpm) / 15 sec recovery
30 sec fast / 30 sec recovery,
45 sec fast / 45 sec recovery
60 fast / 60 recovery
2 x 10:00 |-§-| 84-88% w/5:00 recovery
– stay aero’ throughout, stay focused, and go hard….
Cool down completely, gradually bringing your HR back down toward 60%

Daily total > 1:15

Week > to date > 7:50

Run : – 1:00

Begin at a very relaxed pace, and gradually bring your HR intensity up to 60, then 70, then 75%.
Half way through the run, throw in 10:00 of quickened striding (90-95 spm), allowing your HR intensity to get closer to 80% …. but not above.
Recover for 5:00 at 60% intensity and repeat the 10:00 effort again.
Cruise in the final portion of the Run : – at a very controlled, relaxed intensity …. keep it at or below 70% from then on in.

Bike : – 0:40

Immediately after your run, either spin outside or on your trainer.
Rather than the usual push to elevate your HR intensity, your HR will already be quite high from the run. Instead, focus on holding your HR at or near 75%,
and then gradually reduce the intensity by the end. Here’s a guideline for those of you who are riding indoors:
In your large chain ring and a moderately hard gear, begin with:
2 x 12:00 |-§-| 75% w/3:00 |-§-| 60% after each, as follows:
3:00 in aero position, spinning |-§-| 90 rpm
3:00 in climbing position, spinning |-§-| 75-80 rpm
3:00 in aero pos
ition, spinning |-§-| 100 rpm
Cool down completely to 60% intensity for the final 5:00

Daily total > 1:40

Week > to date > 9:30?

Swimming 2:30 – Bike : – 4:20 – Run : – 2:40 – Total: 9:30