The Sprint Triathlon plan | Week 23 |

Week > 23

Swimming 0:45

Warm up
200 Swim
2 x 100 Kick w/10 sec rest
4 x 50 Pull w/10 sec rest – descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard)
Main set
10 x 150 w/15 sec rest
– each 150 should be performed as:
50 |-§-| 75%
50 |-§-| 85%
50 |-§-| 90+%
Cool down
400 Pull |-§-| 70%
– work on stretching out your stroke and holding an even stroke count

Bike : – 1:00

Daily total > 1:45

Run : – 0:50

15:00 gradual warmup, bringing your HR up to 70% by the end
3 x 5:00 |-§-| 75% with 1:00 jog |-§-| 65% between each repeat
– this Run : – should not feel stressful at any point. Your upper body should be very relaxed and your stride-rate at 90-95 per minute.
Jog easy for several minutes after the last repeat before doing the set of strides
4 x (20 sec strides w/1:40 easy jog after each)
– work on turnover leg speed at the end of this workout, holding 90-95 strides per minute
– stay relaxed and light on your feet
Cool down , allowing your HR to come down gradually and completely

Bike : – 1:15

You have the option of getting outside for this ride.
If your indoors…
15:00 Warm up spin, gradually getting your HR up to 75%
6 x (20 sec fast |-§-| 110+ cadence w/1:40 easy spin after each)
2 x 15:00 |-§-| 75% w/7:30 |-§-| 60% after each
Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:05

Week > to date > 3:50

Swimming 0:45

Warm up
2 x (100 Swimming – 100 Kick – 100 Pull), continuous
Main set
5 x 250 |-§-| 75-80% w/20 sec btwn repeats
– work on consistent pacing throughout the set
– this type of set will help you maintain a steadier, stronger effort throughout the longer open water swims
Cool down
5 x 50 on 1:00 total recovery

Run : – 1:05

Warm up
20:00 jog, progressing gradually to 75% intensity
Intermediate set
4 x 20 sec « run-ups » w/40 sec recovery after each; jog easy for a couple minutes
Main set
2 x 1.25 mi (or 9:00) |-§-| 80-85% with 400 (or 2:00) easy jog after each repeat
Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:50

Week > to date > 5:40

Swimming 1:00

Daily total > 1:00

Week > to date > 6:40

Bike : – 1:45

This ride will begin with long, steady endurance based riding and will build in intensity toward the end.
If you’re riding outside, make sure you put in a sufficient warmup of at least 20-30:00 before you begin attacking any hills…
20:00 easy spinning, using a of 2:00, 3:00, 4:00, 5:00, 6:00
4 sets of the following (20:00 per set), rotating through continuously:
5:00 |-§-| 75% in the aero position
2:30 |-§-| 80-85% in upright climbing position
2:30 |-§-| 84-88% in the aero position
10:00 recovery spin |-§-| 60%
Cool down the remainder of the time, gradually allowing your HR to return under 50%

Run : – 0:30

The goal here is to hold a consistent pace |-§-| 75-80% throughout.
Leave shortly after you finish your Bike ride to practice the bike/Run transition.
Take a large water bottle of fluid replacement with you and some other nutrition before you head out the door …
staying hydrated will help with your recovery.

Daily total > 2:15

Week > to date > 8:55

Run : – 1:10

Stay relaxed and drink often … properly hydrating and cooling down afterwards will reduce your recovery time and leave you better prepared for the rest of your day.

Bike : – 0:55

Keep the intensity under control and use this to flush out your legs at the end of a hard week.
15:00 Warm up spin, gradually getting your HR up to 75%
6 x (20 jumps |-§-| 110+ cadence w/1:40 easy spin after each)
1 x 15:00 |-§-| 75% w/5:00 |-§-| 60% after each
Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 2:05

Week > to date > 11:00

Swimming 2:30 – Bike : – 4:55 – Run : – 3:35 – Total: 11:00