The Sprint Triathlon plan | Week 22 |

Week > 22

Swimming 0:45

Bike : – 0:55

10:00 Warm up spin
– begin at an easy pace and slowly increase your intensity to 70%
Intermediate Set
4 x 15 sec fast spinning |-§-| 110+ rpm cadence w/45 sec recovery after each
Main set
Choose a more difficult gear than usual, and hold around 85 rpm throughout.
3 x 7:00 |-§-| 85% with 3:00 recovery after each repeat
Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Run : – 0:45

10:00 gradual warmup, bringing your HR up to 70% by the end
15:00 « tempo » Run : – |-§-| 80% intensity
– holding an even rhythm and pace throughout
– relax your shoulders, hold your head still, use a quick cadence, and breathe easily.
Throw in these drills toward the end to put additional emphasis on faster leg turnover:
5 x (20 sec strides w/1:40 easy jog after each)
Cool down gradually & completely

Bike : – 1:15

20:00 Warm up spin
– begin in an easy gear for 2:00, then increase by one gear for … 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 75% by the end
2 x 12:00 |-§-| 75% w/3:00 recovery |-§-| 60%
– you can substitute a particular distance (i.e. 4 miles) rather than the time, if you’d rather
Go straight into this final drill, pushing the intensity level a bit higher toward the end of the session:
6 x (20 sec jumps w/1:40 easy spin)
– the jumps should be aggressive efforts |-§-| 90+%
– don’t worry if your HR doesn’t jump too high during these short bursts
Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:00

Week > to date > 3:40

Swimming 0:45

Warm up
400 Swim
4 x 75 w/15 sec rest
– gradually build the intensity to 85% for #4
Main set
You will gradually increase your intensity level during these longer swims, keeping your
effort controlled throughout. This is designed to help you learn to manage and maintain
your focus throughout a longer effort.
2 x 600 w/ a 100 easy Swimming and 1:00 rest in between
– each one is (200 |-§-| 70% intensity – 300 |-§-| 80% intensity – 100 |-§-| 90% intensity)
Cool down
200 easy swim

Run : – 0:55

Warm up
15:00 jog, progressing gradually to 75% intensity
Intermediate set
You can perform this on the track by doing the « pick-ups » on the straight-aways & jogging the curves
4 x 20 sec « pick-ups » w/40 sec recovery after each
Main set
4 x 800 (or 3:00) |-§-| 85% w/400 (or 2:00) |-§-| 65% after each interval
– make these progressively faster, so that the last two are closer to 90% intensity
Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:20

Swimming 1:00

Bike : – 0:45

Daily total > 1:45

Week > to date > 7:05

Bike : – 1:40

Run : – 0:30

Get settled into a higher cadence than usual (84% intensity is fine, but no higher), dealing with the fatigue that has gathered during your ride. Y
ou might find your legs to be « stale » at first before they allow you to get into a groove; just keep pluggin’ away & the discomfort should eventually pass.
Allow at least 10:00 for a complete Cool down , making sure that your HR gets back under 60% before your finish.

Daily total > 2:10

Week > to date > 9:15

Run : – 1:05

This is designed to be a very low intensity, low pressure Run to help maintain your aerobic capacity.
You should wear a heart rate monitor, especially if you have a difficult time keeping your intensity low, and make sure that your HR does not exceed 75%.
You should finish this Run feeling fairly refreshed … relax and recuperate during the remainder of the day.

Daily total > 1:05

Week > to date > 10:20

Swimming 2:30 – Bike : – 4:35 – Run : – 3:15 – Total: 10:30