The Sprint Triathlon plan | Week 16 |

Week > 16

Swimming 0:45

Warm up
400 Swim
Main set
Take 1:00 rest after the 1000 Swimming and before the 600 Pull.
The purpose of this set is to work on stroke technique and getting into a rhythm over the course of a long swim.
It’s not meant to wipe you out, so stay in control of the pace.
Concentrate on keeping your strokes per length constant & holding good form.
1000 straight swim, done in the following way:
500 |-§-| 75-80% intensity, feeling like a long open water swim
500 |-§-| 85-90%, building intensity toward the end
200 |-§-| 90%, very high intensity through the finish
600 Pull |-§-| 80-85% steady intensity the entire way
(you can use paddles if you want)
Cool down
4 x 50 recovery w/10 sec recovery, nice and easy

Bike : – 1:00

15:00 Warm up spin, begin at a very easy pace and increase your intensity to 65%
Intermediate Set
6 x 15 sec fast w/45 sec easy spin after each
get your HR up and body ready for the Main set
Main set
Let your HR gradually rise on #1, don’t force it up past 90%
– you’ll notice that it will probably take until the second repeat to reach … the desired intensity zone.
4 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% easy spin after each
– take an extra 6:00 rest after #2
Cool down completely

Daily total > 1:45

Wednesday

Run : – 0:50

15:00 warmup, bringing your HR up to 70% gradually
Go straight into a 15:00 tempo Run : – |-§-| 70-75%
take a couple minute light jog before doing:
6 x 20 sec strides w/1:40 easy jog after each
– try to fit in in 20 sec. & hold
Finish with a steady Cool down , gradually lowering the intensity level back to 60%

Bike : – 1:20

Simple, straightforward workout designed to keep your intensity in check and allow your body some « active recovery. »
20:00 warmup spin, gradually raising your HR up to 70% by the end
2 x 15:00 |-§-| 75% intensity w/7:30 recovery spinning |-§-| 60% intensity after each
Cool down completely

Daily total > 2:10

Week > to date > 3:55

Swimming 0:45

Run : – 1:05

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 warmup jog
2 x 20 sec (about 100-150m on the track) w/40 easy jog (about 100-150m)
3 x 1200m (or 5:00) w/ 400m (or 2:00) |-§-| 60% after each
– each one is performed as:
400m (or 1:50) |-§-| 80-85%,
400m (or 1:40)|-§-| 85-90%,
400m (or 1:30) |-§-| 90+%
Cool down , bringing your HR under control before the end

Daily total > 1:50

Week > to date > 5:45

Swimming 1:00

Daily total > 1:00

Week > to date > 6:45

Bike : – 1:45

Run : – 0:30

Steady aerobic effort, immediately after the Bike ride.
Get into a relaxed tempo right away and allow your HR to hang out at around 75% throughout the run.
Maintain a « proud », tall relaxed form and relatively quick and light cadence.

Daily total > 2:15

Week > to date > 9:00

Run : – 1:00

This final Run : – of the Week > can give your body some « lipid metabolism »…. (fat burning) training that it will need in the longer races.
You should hold a steady intensity level throughout (anything above 70% and below 80% is fine), and reduce your intensity substantially during the final 20:00 …. to help you Cool down properly.

Bike : – 0:30