The Sprint Triathlon plan | Week 24 |

Week > 24

Swimming 0:45

Bike : – 1:00

Daily total > 1:45

Run : – 0:40

Spend the first 10:00 getting your HR up gradually to 65-70%.
The middle bulk of the Run(15-20:00 total) should be done at around 75% intensitty … during this time (beginning at the 20:00 mark of the run), throw in 8 x 20 sec « bursts » of rapid leg turnover w/1:40 of steady aerobic-paced running after each burst.
The remainder of the Run should be back under 70%, finishing with a decent Cool down at 60-65% intensity.

Bike : – 1:00

Warm up
20:00 progressive Warm up spinning
Intermediate Set
2 x 3:00 ILT w/30 sec recovery after each
– each 3:00 is: 3 x (20 sec right leg,10 sec switch-over, 20 sec left leg, 10 sec switch)
3 x 3:00 VG Sets w/30 sec recovery after each
– each 3:00 is: 2 x (30 sec. in medium gear, 30 sec. easy gear, 30 sec. hard gear)
Main set
4 x 6:00 |-§-| 75% w/1:30 |-§-| 60% after each
Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Week > to date > 3:25

Swimming 0:45

Warm up
3 x 200 (50 Swim, 50 right arm only, 50 left arm only, 50 Swim) w/10 sec recovery
Main set
7 x 150 |-§-| 85% w/15 sec recovery after each … hold an even, faster pace throughout
Cool down
300 easy swim, continuous recovery

Run : – 0:50

Steady tempo run, performed following the schedule below.
You can convert the times to distances, reflecting your basic pace per mile.
15:00 gradual Warm up, « conversation » pace, gradually increasing the intensity to 75%
2 x 7:30 |-§-| 75-80% w/2:30 |-§-| 60% after each repeat
Cool down completely

Daily total > 1:50

Week > to date > 5:15

Swimming 1:00

Warm up
400 Swim, 200 Choice (other than freestyle)
4 x 75 w/15 sec rest – each 75 should be (25 easy, 25 medium, 25 fast)
Main set
2 sets of:
4 x 200 w/30 sec rest after each
– descend from easy on #1 (70%) to hard on #4 (90%)
Cool down
6 x 50 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%

Daily total > 1:00

Week > to date > 6:15

Bike : – 1:30

This is a shorter ride than usual, and you’ll likely feel the urge to boost the intensity significantly.
However, you should keep your HR intensity under 75% through a bulk of the ride, focusing on feeling strong through the finish.
Indoor Alternative:
20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
2 sets of the following (27:00 per set), rotating through continuously:
2 x 3:00 ILT set w/30 sec recovery after each
2 x 3:00 VG set w/30 sec recovery after each
5:00 |-§-| 75% in the aero position
2:00 |-§-| 80-85% in upright climbing position
5:00 recovery spin |-§-| 60%
Cool down the remainder of the time, gradually allowing your HR to return under 60%

Run : – 0:20

Just a quick, low intensity Run to go through the transition … keep your HR under 75% and make sure to walk a bit afterward to make sure you’ve cooled down completely.

Daily total > 1:50

Week > to date > 8:05

Run : – 0:50

A shorter effort that will be the only Run of the day.
You can mix up your rhythm and cadence by doing the following: Every 10:00, throw in a 30 second « burst », where you release any tension in your upper body while rapidly increasing your foot turnover speed.
These little bursts of speed should be done in a relaxed fashion …- probably sounds like a strange contradiction, but it’s really important to be able to increase your speed in a controlled fashion.
Be sure to finish with a complete Cool down .

Bike : – 0:30