Ironman Training Plan

7/30/2019 Ironman Training Plan

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WEEK #1 - 1st Week of Orientation Cycle

Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05

MondayWe begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to getused to the water again and be patient with speed.

SWIM 0:30WARM UP:

200 Swim - 2 x 100Kick-

4 x 50Choice, w/10 sec rest after eachMAIN SET:5 x 200 w/:20 rest, done as follows:(50 right arm only - 50 swim - 50 left arm only - 50 swim)COOL DOWN:2 x (50 Kick/50 Swim)

DAILY TOTAL: 0:30

TuesdayBecause the duration of each workout is relatively short today, it is possible to put them in your day together,back-to-back. However, as these durations increase it will be preferable to split these efforts within your day-- the order isn't very important right now, though we will recommend later that you perform the higherintensity bike effort first.

BIKE 0:5020:00 easy spin using your small chain ring only.Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.20:00 time trial, bringing your HR up to 75%-- stay in the small chain ring & increase your HR by increasing your cadence.Maintain that intensity throughout this short effort

Spin easily through the final 10:00, allowing your HR to gradually get below 60%RUN 0:35Easy reintroduction to running.

Hold good running formthroughout,and keep your upper body relaxed.

DAILY TOTAL: 1:25WEEK-TO-DATE: 1:55

WednesdayToday's swim is a standard duration that we will incorporate into most Wednesday schedules. You canschedule this into your day as your situation allows (open swim schedules generally allow for morning swims,

which is suggested). The bike effort should be done on your trainer, since it involves some drills and willincorporate very controlled workouts over time.

SWIM 0:45WARM UP:6 x 150 w/10 sec rest after each -- each 150 is as follows:

(50 Kick- 25 right arm only - 25 left arm only - 50 Swim)MAIN SET:2 x 600 w/30 sec rest in between

-- #1 Swim, #2Pull

Keep your HR below 65% and hold yourstroke count per lapevenCOOL DOWN:300 easy, alternating 50 Choice & 50 Kick

BIKE 0:4015:00 easy spinning in the small chainring

3 x 3:00Variable Gearing ("VG") Set
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Each one should be done in the following way:1:20 in medium gear (~90 rpm);0:40 in easiest gear (100+ rpm);1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each setCool down with easy spinning,bringing your HR back down to 60% by the end


ThursdayThursday's schedules will generally include a longer morning swim and a running session at the track later inthe day. The track sessions won't be mandatory until later in the season, once we've established a sufficientaerobic base.

SWIM 0:45WARM UP:300 Swim

6 x 75 w/10 sec rest after each -- middle 25 choiceMAIN SET:1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:

75 free/25 choice, 75 free/25 kick, etc.COOL DOWN:5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuous

RUN 0:45Spend 15:00 allowing your HR to gradually increase to 65% intensity

Run for 20:00 @75% intensity, holding perfect running formCool down to the 45:00 mark, gradually bringing your HR back down below 60%


FridayThis is an optional additional swim that we are incorporating into the first two weeks only. In the future you'llnotice that Friday is reserved for complete recovery before the heavy training normally scheduled for theweekends.

SWIM 0:30WARM UP:200 Swim - 150 Kick - 150 PullMAIN SET:18 x 50 w/10 sec rest after each -- alternate in groups of three:(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6xkeep your HR under 75% the entire setCOOL DOWN:200 relaxed swim, concentrate on holding proper technique


SaturdaySaturday's schedules will almost always include the longest cycling session of the week. This will beperformed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During theindoor riding season, these sessions can be shorter because they will also be more efficient -- no stoppingfor stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride oncethe weekly training durations get a bit longer.

BIKE 1:20WARM UP:15:00 light spinning, gradually allowing your HR to get above 65%DRILLS: -- 1:00 recovery spinning after each
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alternate an ILT set with a VG set -- keep your HR under 75% throughout:

3 x 3:00Isolated Leg Training:(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru

3 x 4:30Variable Gearing set:each set is done in the following way, twice through per set:45 sec in moderate gearing @90-95 rpm;45 sec in easy gearing @105+ rpm;

45 sec in harder gearing @80-85 rpm20:00 steady time trial riding, holding your HR right at 75% throughoutCool down to the finish, allowing your HR to gradually come back below 60%. After performing the drillsyou should notice a smoother, more fluid pedal cycle.


SundaySunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effortwhile minimizing the stress on your legs. In the colder months, the run should always be performed first & thecycling shortly thereafter.

RUN 0:55

Steady endurance run, holdingproper formand holding your HR under 75% the entire time. Think of

this as an aerobic tempo run.BIKE 0:30

Easy, continual spinning on your trainer, immediately following your run.You will probably begin this effort at a relatively high intensity, though you should hold your HR at orbelow 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing yourHR to get below 60% before you finish.

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WEEK #2 - 2nd Week of Orientation Cycle


MondayA shorter, easy swim with some additional stroke work to build overall strength and provide some variety.

SWIM 0:30WARM UP

500 Swim -- Kickevery 4th 25MAIN SET3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%

- each 400 should be done as follows: 100 Kick, 200 Swim, 100IMCOOL DOWN100 easy, holding perfect technique

DAILY TOTAL: 0:30

TuesdayThe bike ride should be done first today; the run can follow either immediately after or later in the day,depending on your schedule.

BIKE 0:50WARM UP

10:00 easy "gearing pyramid":Begin in a very easy gear for 4:00, then switch to one gear harderfor 3:00, then 2:00, then 1:00 (10:00 total)MAIN SET3 x 8:00 @75% intensity w/2:00 @60% intensity after eachCOOL DOWN completely, allowing your HR to get back under 60% by the end

RUN 0:35

Keep HR below 65%, andSPM(Strides PerMinute) at 80-90. Work on perfect posture and a relaxed

upper body.


Wednesday

SWIM 0:45WARM UP

200 Swim - 200 Kick - 200Pull - 200 Swim-- the second 200 Swim should be done slightly faster than the f irstMAIN SET

4 x 300 w/20 sec rest between each#1 & 3 - @60% intensity; #2 & 4 - @75% intensity

-- Keep yourstroke counteven throughout the set. The idea is to use as few strokes as possible nomatter what speed you are going. This will lead to more efficient and faster swimming.

BIKE 0:40WARM UP10:00 easy spinning, gradually bringing your HR up to 65%DRILLS

3 x 3:00ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)15:00 straight time trial effort @75% intensityCOOL DOWNspin easy through the end of the session

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Thursday

SWIM 0:45WARM UP

800 Swim -- every 4th length choice, rotate through inIM order-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)MAIN SET8 x 150 w/15 sec rest after each

Hold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to beginto learn a sense of pacing at a particular intensity level.COOL DOWN400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.

RUN 0:4515:00 easy jogging, allowing your HR to get up to 60% gradually

20:00 "tempo pyramid" -- (4:00 @70% / 1:00 @60%);(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);(1:00 @85% / 4:00 @60%)Continue cooling down @60% through the end of the run


FridayAs with last week, this is an optional additional swim to help you get used to getting back in the water. If youfeel like taking a day completely off (especially after working out each of the previous 11!), then fine.

SWIM 0:3010:00 easy warm up, gradually bringing your HR up to 70%15:00 continuous swim -- record the total number of lengths that youare able to complete, for future reference6 x 50 cool down, w/10 sec rest after each

DAILY TOTAL: 0:30

WEEK-TO-DATE: 5:20

SaturdaySaturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it isimportant to perform the warm up and drills on a regular basis during the pre-season period -- you can finishthe ride outdoors if this option is available. In addition, there will be times when the main set will guide you toa more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workoutwithout unnecessary risk of injury or burnout.

BIKE 1:20WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%

DRILLS2 x 3:00ILT w/30 sec rest after each;

2 x 4:30VG Sets w/30 sec rest after eachMAIN SET3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)w/3:00 recovery @60% intensity after each setCOOL DOWN, gradually bringing your HR back under 60% by the end


SundayThese two sessions should be done back-to-back, in either order. If you live in a warmer climate and canride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately
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afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run firstbefore finishing off with a cool down spin indoors.

BIKE 0:30Continuous spinning in your small chain ring,holding your HR between 60-70% throughout

RUN 0:55This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00

of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.Cool down completely after these two workouts with some light stretching.



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WEEK #3 - 1st Week of 1st Pre-Season CycleSwim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10

Monday

SWIM 0:45WARM UP

400 Swim -- 2 x 100Kick-- 2 x 100PullMAIN SET150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each

Alternate 50 freestyle / 25 Choice for each repeatIntensity should be between 75-80% for freestyle, under 75% for choice(ALTERNATE MAIN SET: Remove the 250's from above)COOL DOWN100 easy, holding perfect technique

DAILY TOTAL: 0:45

Tuesday, 12/17

BIKE 0:55WARM UP10:00 easy spinning in your small chainring, gradually allowing your HRto get up to 60%MAIN SETPerform the entire set in your small chainring, elevating your heart rate by increasing your cadence(faster pedaling).2 sets of the following (40:00 total):(8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into(2:00 interval @84% intensity - 8:00 recovery @60% intensity)COOL DOWN completely, allowing your HR to get back close to 50% by the end

RUN 0:30

Gradually bring your HR up to 65% during the first 15:00Allow your HR intensity to increase to 75% for the next 10:00 by increasing

yourSPM (Strides PerMinute) to 80-90.Cool down completely -- don't stop until your HR is well under 60%


Wednesday, 12/18

SWIM 0:45WARM UP2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous- 65% intensity for #1 & 75% for #2MAIN SET4 x 300 w/20 sec rest between each(ALTERNATE SET: 4 x 200)#1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok)

-- You should descendthis set,getting progressively faster from #1 (65%) to #4 (84-88%)COOL DOWN3 x 100 @60% w/10 sec rest after each


3 x 3:00ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)15:00 straight time trial effort @75% intensity
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COOL DOWNspin easy through the end of the session


Thursday, 12/19SWIM 1:00

WARM UP2 sets of (150 Swim - 100 Kick - 150 Pull)-- let your intensity slowly get above 65%MAIN SET3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3(ALTERNATE SET: 3 x 400)Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to

minimize thestrokes per length.COOL DOWN6 x 50 Swim w/10 sec rest after each, holding your HR below 70%Concentrate on rotating your hips and minimizing the number of strokes per length.


20:00 "tempo run" -- performed as follows:7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuousContinue cooling down until your HR is well under 60%


Friday, 12/20

Complete recovery day -- get ready for the weekend!

Saturday, 12/21

BIKE 1:30WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00DRILLS

3 x 3:00ILT w/30 sec rest in between-- each ILT should be done as (20 sec one leg - 10 sec transition)MAIN SETStraight 55:00 time trial, with mixed intensities -- be sure to

follow these guidelines closely:(7:00 @75% intensity, 3:00 @60% aerobic pace)(3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery)(8:00 @75%, 2:00 @60%)(2:00 @84% 8:00 @60%)(15:00 @75% intensity to finish the set)COOL DOWN to 1:30 total, gradually bringing your HRback under 60% by the end


Sunday, 12/22

RUN 0:50This is a gentle, relaxing run done at very low intensity throughout. Your HR
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intensity should never exceed 75%, and should be held closer to 65%.BIKE 0:35

Use this as a "cool down" spin in your small chain ring, beginning @75%intensity after the run, and gradually coming down to 60% by the end.You should feel invigorated at the end of your first "real" week!

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:10


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WEEK #4 - 2nd Week of 1st Pre-Season CycleSwim 2:30 - Bike 4:30 - Run 2:20 -- Total: 9:20

Monday

SWIM 0:45WARM UP

200 Swim - 200Kick- 200Pull - 200 Swim-- the 2nd swim should be faster than the 1st, at around 75-80% intensityMAIN SET5 x 300 w/20 sec rest after each

-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)COOL DOWN200 easy, holding perfect technique

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10WARM UP

15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00pyramid.)MAIN SET

This set is designed to help you boost your aerobic capacity. It's very important that you hold the HRintensity at or under the 75% target.4 x 8:00 @75% w/2:00 recovery @60% after eachCOOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% bythe end.

RUN 0:25This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no

time!


Wednesday


3 x 3:00ILT w/30 sec rest after each set -- do each repeat as

-- 6 x (20 sec one leg, 10 sec transition)30:00 continuous spinning, following this pattern:- 7:00 @75%, 3:00 @60%- 2:00 @85%, 8:00 @65%- 7:00 @75%, 3:00 @60%COOL DOWNspin easy through the end of the session


Thursday

SWIM 0:45WARM UP
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600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trimthis to 400 Swim)

Intermediate set:4 x 50 hard (@80-85%) w/15 sec rest after eachMAIN SET -- BIG TARGET!10 x 100 @race pace (85+%) w/10 sec rest between each-- keep track of your total time (add up the time for each of the 100's) and record the average pace per100 in your log book, for future reference.

(ALTERNATE SET: 8 x 100)COOL DOWN6 x 50 @60% w/10 sec rest after each


20:00 "tempo run" -- performed as follows:7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuousContinue cooling down until your HR is back under 60%


Friday

SWIM 1:00WARM UP400 Swim - 200 Kick - 300 Pull(ALTERNATE SET: 400 Swim - 200 Pull)MAIN SET2 x 1000 @75% w/60 sec rest in between-- keep track of your total time (add up the time for each of the 100's) and record the average pace per100 in your log book, for future reference.(ALTERNATE SET: 2 x 700)Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to

minimize thestrokes per length.COOL DOWN4 x 75 @60% w/10 sec rest after each


Saturday

BIKE 1:45WARM UP

15:00 easy spin -- use a gearing pyramid to gradually build to 75%-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00

DRILLS3 x 4:30Variable Gearing Set w/30 sec recovery after each-- each repeat should be3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear)MAIN SET -- BIG TARGET!This target set is meant to be performed in an aerobic state, which means that you need to bedisciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able tomeasure the distance that you are riding in order to record your time for this test. If you are using

aCompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using anothertype of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled.2 x 8.4 miles @75% w/3:00 @60% intensity in between-- make sure that you keep your HR under control for both repeats, and record both times (and averageHR, if possible) for future reference.COOL DOWN to 1:45 total, gradually bringing your HRback under 60% by the end

RUN 0:25
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This is a gentle, relaxing run done at very low intensity throughout. Your HRintensity should never exceed 75%, and should be held closer to 65%.


SundayRUN 0:55

This is a gentle, relaxing run done at very low intensity throughout. Your HRintensity should never exceed 75%, and should be held closer to 65%.

BIKE 0:40Use this as a "cool down" spin in your small chain ring, beginning @75%intensity after the run, and gradually coming down to 60% by the end.You should feel invigorated at the end of your first "real" week!



13/110

WEEK #5 - 3rd Week of 1st Pre-Season CycleSwim 2:30 - Bike 5:30 - Run 2:50 -- Total: 10:50

Monday

SWIM 0:45WARM UP

2 x (100 Swim - 100Kick- 100Pull) -- continuousMAIN SET8 x 200 w/20 sec rest after each(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)

-- hold every 200 even at 70% intensity, concentrating on minimizing yourstroke count throughout thesetCOOL DOWN300 Pull, bringing your HR back under 60% by the end

DAILY TOTAL: 0:45

Tuesday

BIKE 1:20WARM UPEasy, controlled spinning, increasing the intensity slowly:8:00 @60% - 5:00@65% - 3:00 @70% (continuous)MAIN SETThis is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.3 x 5.0mi (8km) @75% w/2:00 recovery @60% after eachCOOL DOWNControl your HR carefully, all the way "back down"6:00 @70% - 4:00 @65% - 2:00 @60%

RUN 0:30

Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.


Wednesday

BIKE 1:05WARM UP10:00 easy spinning @60% intensityDRILLS

3 x 3:00ILT w/30 sec recovery after eachEach one should be done as 6 x (20 sec one leg/10 sec transition), continuousMAIN SET

This is designed to help build general aerobic conditioning and to help you gain a sense of pace forlonger distances.4 x 7:00 @75% intensity w/3:00 @60% recovery after eachCOOL DOWNeasy spinning, brining your HR back down below 60%


Thursday

SWIM 0:45WARM UP600 easy swim, holding proper form and letting your HR rise to 70% by the end.MAIN SET
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Locomotive Swim: 3 x 500Locow/30 sec rest after each, building from1 length easy/1 length fast up to 4 lengths easy/4 lengths fast-- easy efforts should be done @60% intensity;fast efforts are at roughly 75% intensity(ALTERNATE SET: 2 x 500 w/30 sec rest)COOL DOWN4 x 75 @60% w/10 sec rest after each


24:00 "tempo run" -- performed as follows:6:00 @75% -- 2:00 @60% -- straight into

2:00 @84% with fast foot speed -- 6:00 @60% -- straight into6:00 @75% -- 2:00 @60%Continue cooling down until your HR is back under 60%


Friday

SWIM 1:00WARM UP400 Swim - 200 Kick - 200 Pull(ALTERNATE SET: 500 Swim only)MAIN SET

During this week filled with aerobic focus, we'll concentrate here on longer distance swimming. The

idea is to hold the intensity constant at 75% (not higher), and try to minimize the strokes per

length throughout each swim.1200 Swim - 800 Swim, w/60 seconds rest in between(ALTERNATE SET: 1200 Swim - 400 Swim)COOL DOWN4 x 50 @60% w/10 sec rest after each


Saturday

BIKE 2:15WARM UP

20:00 gearing pyramid-- begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00,and finish with 2:00 @75%MAIN SET

This main set should help demonstrate how much more smoothly you can pedal with some focus onspinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 ofthe Ironman ultra distance bike ride.

2 x 3:00ILT w/30 sec recovery after eachEach one should be done as 6 x (20 sec one leg/10 sec transition), continuous1 x 11.2 miles (18.1 km) time trial @75% -- record your time2 x 3:00 ILT w/30 sec recovery after each -- right into1 x 11.2 miles (18.1 km) time trial @75% -- compare to the first time trial -- should be slightly faster at thesame HR intensity2 x 3:00 ILT w/30 sec recovery after each -- your abs (stomach muscles) will probably be throbbing a bithere, but relax your mid-section and concentrate on smooth pedaling throughout the cycleCOOL DOWN20:00 reverse gearing pyramid: 6:00 in "hard" gear @75%, followed by 5:00 in next easier gear, then

4:00, 3:00, and then 2:00 @60% intensity by the end.RUN 0:30This run should be done immediately after your bike ride, maintaining a steady aerobic pace (60-70%intensity) throughout.
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Sunday

RUN 1:10Begin with a 20:00 jog, getting into it very gradually,

bringing the intensity up to 65% by the end.Big Target: 3-Mile MAF TestHere's the drill: Either perform this at a local track (preferably one you can run to), or use a familiarportion of a local course that you know to be roughly three miles in length. Begin by gradually increasingyour HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then,when you are at a known starting point, start your watch!Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch afterreaching the three-mile point. Record your time for future comparison.Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% beforeyou come to a close.

BIKE 0:50This bike ride can be done indoors or outside, making sure to hold the intensity level in the aerobic zonethroughout (60-70% intensity). For those inside, we can do a "mini-MAF" test here as well, after a 20:00

warm up spin:2 x 3.1 miles (5 km) @75% intensity w/3:00 @60% recovery after each-- record your times for future comparison, again remaining careful to keep the intensity below 75% at alltimes.Cool down completely, bringing your HR down to 60% by the end.

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WEEK #6 - 4th Week of 1st Pre-Season CycleSwim 2:30 - Bike 4:15 - Run 2:10 -- Total: 8:55

Monday

SWIM 0:45WARM UP

300 Swim - 100 Kick - 200 Pull(ALTERNATE SET: 200 Swim - 100 Kick - 100 Pull)MAIN SET4 x 400 -- broken into "pieces": Your HR intensity should remain roughly @75% throughout,

though it's OK to elevate it to 84% during faster swims#1: 400 straight swim - 30 sec rest#2: 2 x 200 w/20 sec rest after each -- #2 faster than #1#3: 4 x 100 w/10 sec rest -- descend 1-4#4: 8 x 50 w/5 sec rest -- descend 1-4, 5-8

(ALTERNATE MAIN SET: 4 x 300, done as 300 straight, 2 x 150, 3 x 100, & 6 x 50))COOL DOWN

4 x 50 easy w/10 sec rest after each

DAILY TOTAL: 0:45

Tuesday

BIKE 1:15WARM UPSpend 3:00 getting your HR up to 60%, then5:00 elevating your HR to 70%, then hold your HR@75% for 7:00DRILLS

2 x 3:00VG Set w/30 sec recovery -- each one is as follows2x thru:40 sec in medium gear @100 rpm,20 sec in easy gear @110+ rpm,30 sec in hard gear @90 rpm-- followed immediately with

2 x 3:00ILT Setw/30 sec recovery20 sec per leg, with 10 sec transition after eachMAIN SET

Pure aerobic work -- be sure to hold the HR intensity at or under the 75% target.4 x 8:00 @75% w/2:00 recovery @60% after eachCOOL DOWNSpin easy, bringing your HR back down to 50% by the end


Wednesday

SWIM 1:00WARM UP300 Swim, 100 Kick, 200 PullIntermediate set:

9 x 50 w/15 sec rest after each -- descend1-3, 4-6, & 7-9(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)

(ALTERNATE SET: 6 x 50)MAIN SET -- BIG TARGET!12 x 100 @race pace (85+%) w/10 sec rest between each
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-- keep track of your total time (add up the time for each of the 100's) and record the average pace per100 in your log book for future reference.(ALTERNATE SET: 10 x 100)500 Swim @75% intensity -- this will extend the aerobic activity(ALTERNATE SET: 200 Swim)COOL DOWN4 x 75 easy (60%) w/15 sec recovery after each

BIKE 0:40

This is an easy recovery effort. If you are riding outdoors, just spin easy in your small chainring;indoors, do the following:WARM UP8:00 easy spin, gradually getting your HR up to 70%MAIN SET27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effortCOOL DOWNBring your HR back under 60% by the 40:00 mark


Thursday

SWIM 0:45WARM UP2 x (100 Swim - 100 Kick - 100 Pull) - continuousMAIN SETUse this longer set to help build a sense of pace. Work on keeping your stroke long, reducing

yourstroke countfor better efficiency.2 x 800 @75% w/30 sec after each

#1 Swim, #2Pull (using paddles ok)(ALTERNATE SET: 2 x 500, both Swim)COOL DOWN4 x 50 easy w/10 sec rest after each

RUN 0:50This session is designed to be run at a track for consistency and structure. If you have to run on theroad, use the suggested times instead.12:00 light jogging, gradually bringing your HR intensity up to 70%Intermediate set:

2 laps, jogging easy on the curves and doing run upson the straightawaysMAIN SET - BIG TARGETKeep in mind the following:

Hold your HR intensities at the target levels

Your speed will increase as the set distances decrease

Be sure to jog through all recovery periods (no walking)

Record your times for future comparisons1 x 1600 (6:30) @75% - 1 lap (1:30) easy recovery2 x 800 (3:00) @84% w/1 lap (1:30) recovery after each4 x 400 (1:30) @85+% - w/ lap (0:45) recovery after eachJog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for anadditional 5:00 to improve your recovery.


Friday

Complete recovery day -- this is an extremely important day during this higher intensity week.Put your feet up, hydrate all day long, and try to reduce your stress level.

Saturday
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BIKE 1:45WARM UP12:00 controlled spin: 3:00 @60%, 4:00 @65%, 5:00 @70%MAIN SET -- BIG TARGETThe target set for the Ultra group will help you establish a sense of aerobic pace, and will enable youto measure your efficiency over time. Keep your HR intensity under 75% throughout this set, andrecord your times (and average HR, if possible) for each of the repeats, and the average for the set asa whole.3 x 15km (9.3mi) @75% w/3:00 recovery spinning @60% after each-- do 27:00 intervals if you do not yet have a cyclometer driven off your rear wheel to measure distanceCOOL DOWNContinuous spinning until your HR is back under 60%. Adjust your gearing such that your cadenceremains at roughly 90 rpm through the end of the session. Good job!


Sunday

RUN 1:20

Straight endurance run -- since this is the end of a long, difficult week, it's important to hold your HRunder control during today's longer run. Hold the intensity below 70% as long as you can, and don't let

your HR get above 75%, even if you have towalk.BIKE 0:35

This short recovery spin should be done immediately after your run to aid in recovery. Keep the intensityunder 70% throughout, and spin at 90-100 rpm to reduce the stress on your legs. Great week!

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WEEK #7 - 1st Week of 2nd Pre-Season CycleSwim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30

Monday

SWIM 0:45WARM UP

400 Swim -- gradually build up from 60% to 70% intensity4 x 75 (middle 25Kick) w/10 sec rest after eachMAIN SET4 x 200 @75% w/20 sec rest after each -- straight into5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, evenwhile holding the same intensity level throughout(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)COOL DOWN300 easy, Kick every third 25

DAILY TOTAL: 0:45

Tuesday

BIKE 1:05WARM UP10:00 easy spinning in your small chainring, gradually allowing your HRto get up to 70%DRILLS

3 x 3:00VG Set w/30 sec rest-- each one should be done as follows, twice through (continuous):40 sec in medium gear @100 rpm20 sec in easy gear @110 rpm30 sec in hard gear @85-90 rpmMAIN SET

3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after eachCool down completely, allowing your HR to gradually get back close to 50% by the end

RUN 0:35Straight, relaxed aerobic run -- follow this structure to add variety:10:00 warm up, gradually bringing your HR up to 70%

4 x 4:00 @70%, concentrating on getting yourSPM above 80;-- take 1:00 recovery jogs between each effortCool down completely, allowing your HR to gradually get below 70% -- then continue to walk until yourHR gets near 50% (should be 3:00-5:00 more)


Wednesday

SWIM 0:45WARM UP

300 Swim - 100Kick- 200Pull4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after eachMAIN SET2 x 600 Swim, alternate (50 @70% / 25 @84-88%)(ALTERNATE SET: 2 x 450)COOL DOWN300 easy swim

BIKE 0:55WARM UP

15:00 gearing pyramid, as follows:-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%DRILLS
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3 x 3:00ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)25:00 straight time trial effort @75% intensityCOOL DOWNSpin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to50% before stopping


Thursday

SWIM 1:00WARM UP9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thruMAIN SET2 sets of:300 straight, hold HR around 75% - 30 sec rest after, straight into3 x 100 w/15 sec rest, HR up to 80-85%, straight into6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set

(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)COOL DOWN200 easy swim

RUN 0:50You could perform this session at the track or on the open road:15:00 warm up, as follows:-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:TRACK:

-- 1 lap @75% (80-85 SPM)-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)ROAD (setting your watch to 1:00 countdown would make this easier to manage):-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)

Cool down, gradually bringing your HR back under 60%Keep walking until your HR gets back under 50%


FridayComplete recovery day -- relax and get ready for the weekend...

Saturday

BIKE 1:45WARM UP

20:00 gearing pyramid, getting into it slowly:-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%DRILLS

3 x 4:30VG Set w/30 sec rest in between-- each VG Set should be as follows, 3 x through:40 sec in medium gear, @100 rpm;20 sec in easy gear, @110-115 rpm;30 sec in hard gear, @90 rpmMAIN SETStraight (6.2mi / 10km / 20:00) time trial @75% intensity

It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly

90 rpm throughout.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after eachRepeat the (6.2mi / 10km / 20:00) time trial @75% intensity
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After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higherlevels of lactate, due to the higher amount of oxygen required to process this waste product. Be sureto hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments thatyour body makes when you push it harder in the midst of a longer aerobic effort.3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after eachThis will simulate a higher intensity finish to a longer effort.COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until yourHR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.


Sunday

RUN 1:10Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include thefollowing:

3 x 3:00 @75% (80-85SPM) w/7:00 @70% after eachCool down a bit after your run, but you should complete your cool down by cycling immediately after your

run:BIKE 0:40

Hold your HR near 75% during the transition from running to cycling; you should be experiencing somefamiliar "heaviness" as the blood concentration changes to different areas of your large leg muscles.Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR togradually come back down below 60%, and closer to 50%, by the end...Great week!

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WEEK #8 - 2nd Week of 2nd Pre-Season CycleSwim 2:30 - Bike 4:40 - Run 3:05 -- Total: 10:15

Monday

SWIM 0:45WARM UP

200 Swim - 200Kick- 200PullMAIN SET2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80%(ALTERNATE SET: 2 x 600 w/30 sec rest)

- concentrate on keeping your stroke long, rotating your body properly, and minimizing yourstrokes per

length.- #2 should feel like you're in the middle of a long open water swim race, swimming steadily and even,working it but not exhaustedCOOL DOWN4 x 50 w/10, keeping your HR @60% throughout

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10WARM UP

15:00 total spinning, using a gearing pyramidto build the intensity gradually:- 4:00 building up to 60%;- 5:00 between 60-70%;- 6:00 @70%MAIN SET

This is an extended aerobic set, meant to boost your aerobic endurance with minimal break-down.Monitor your HR carefully and stick to the suggested intensity guidelines.5 x 7:30 @75% w/1:30 recovery between 60-70%

COOL DOWNBegin your cool down with the final recovery spin in the main set, and gently bring your HR back down to60% or under before finishing the session.

RUN 0:35

Follow some structure here, both for variety and to maintain focus on aerobic conditioning.10:00 warm up, beginning with very light jogging & gradually building your HR up to 60-70% by the end

This set will help you work on increasing your foot speed, without letting your HR get any higher than 75%.We'll do this by counting strides -- remember, two steps = one stride -- rather than timing the intervals:

4 x 250 strides (should be around 3:00-3:30) @75% w/2:00 relaxed jogging after eachGood job! Now, bring the intensity back down gradually, all the way down to 60%. It would be great toadd an additional 3-4:00 of walking afterwards to bring your HR back down to 100 bpm by the end.


Wednesday

SWIM 1:00Today contains the first of this week's two big target workouts. The duration for this key set is the sameas it was two weeks ago -- make a note of your average time per 100 (yards/meters), and compareyour progress. There should be some, though slight fatigue/illness could make the difference

negligible after only two weeks. Make sure to record your progress for future reference.WARM UP

400 Swim - 200 Kick - 300 Pull- gradually bring your intensity to around 70%Intermediate set:6 x 50 w/10 sec rest - do each one as 25 easy / 25 hard
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MAIN SET -- BIG TARGET!12 x 100 @race pace (85+%) w/10 sec rest between each-- keep track of your total time (add up the time for each of the 100's) and record the average pace per100 in your log book for future reference.(ALTERNATE SET: 10 x 100)COOL DOWN4 x 75 w/10 sec rest, coming down from 75% to 60% by the end

BIKE 1:00WARM UP10:00 easy spinning, gradually bringing your HR up to 65-70%MAIN SET4 x 7:30 @75% w/1:30 easy recovery spinning,- straight into:1 x 4:00 @84% -- push your intensity to get your HR to "jump" to this next higher levelCOOL DOWNcontinue spinning, bringing your HR down from 84% to 60% by the end


Thursday

SWIM 0:45WARM UP400 easy swim, building your HR up to 70%6 x 50 w/10 sec rest, alternating (60%-70%-80%), 3x thruMAIN SET2 x 750 w/30 sec rest in between#1 @75%

#2 @80-84% -- you can Pullthis one if you want toCOOL DOWN4 x 50 w/10, bringing the intensity back down to 60%

RUN 0:45

This main set is similar to Tuesday's, where we focused on counting strides rather than elapsed timefor the intervals. Hold your HR within the recommended guidelines (they're higher here than they were

on Tues), and focus on increasing yourstride countsmoothly.10:00 easy warm up jog12 x 125 strides (2 steps = 1 stride, should take less than 1:30)w/30 sec recovery jogging in between- #1-4 @75% or below;- #5-12, let your HR jump up to 84% for these shorter intervalsCool down completely after the last interval, bringing your HR back down to 65% before stopping.Continue walking until your HR gets closer to 50%.


FridayTake the day off completely, and focus on using some self-massage to work the lactic acid out of yourmuscles. You should also increase your water intake here to improve your recuperation.

SaturdayToday contains the second "big target" set of the week, though this one is designed to be done completely inan aerobic state. This takes some discipline ("But Coach, I can't slow down!"), but it is necessary to improveyour aerobic efficiency while avoiding any overtraining.

BIKE 1:50

WARM UP10:00 easy spin, bringing your HR up to 70% by the endDRILLS

2 x 3:00Variable Gearing Set w/30 sec recovery after each
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-- each set should be done as follows:2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear)MAIN SET -- BIG TARGET!This is designed to provide you with an uninterrupted, high quality aerobic ride. Performing this indoorswill help you work very efficiently: No changes in the terrain, no traffic lights or cars to contend with,etc. Of course, there's also little or no scenery, and you'll have to provide your own fresh air -- butdiscipline here will continue to pay dividends going forward.2 x (11.2 miles / 18km) @75% w/2:00 recovery @60-70% intensity-- make sure that you keep your HR under control for both repeats, and record both times (and averageHR, if possible) for future reference.(Use 33:00 as an interval time if you don't have access to a cyclometer.)COOL DOWNSpin through a "reverse gearing pyramid" (14:00 total):5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%

RUN 0:30If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's coldout! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do,though, as it is an excellent aerobic extension to your earlier ride.


Sunday

RUN 1:15Long, steady distance run. It should be easier to control your HR than it was earlier in the season, andyou should hold your intensity level right at 70% for the bulk of this effort. You should definitely keep theintensity below 75% at all times.

BIKE 0:40This is a recuperative effort, so just spin easy, breathing deeply and allowing your legs to flush out thelactic acid that has built up recently. Drink plenty of water during this ride and during the remainder of theday.



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WEEK #9 - 3rd Week of 2nd Pre-Season CycleSwim 2:30 - Bike 5:40 - Run 3:45 -- Total: 11:55

Monday

SWIM 0:45WARM UP

2 x (200 Swim - 100Kick- 100Pull)- 2nd set should feel faster than the 1stMAIN SET3 x 400 w/30 sec rest in between

- #1 @65%, focusing on reducing yourstroke count- #2 @70-75%, holding same stroke count- #3 @80%, should be fastest & stroke count should remain equal to #1 & 2(ALERNATE SET: 3 x 300)COOL DOWN4 x 75 easy w/10 sec rest- bring your HR back down under 60% by the end

BIKE 0:35This is an easy, low intensity recovery ride to add some additional aerobic "bulk" to your long week. Keep

your HR between 60-70% throughout.

DAILY TOTAL: 1:20

Tuesday

BIKE 1:10WARM UP

15:00 Gearing Pyramid,- 3:00 getting to 60% - 5:00 from 60-70% - 7:00 btwn 70-75%MAIN SET

Remember here: Long, Steady Distance!Also, reread the questions regarding Interval Workout Instructionsand Aerobic IntervalGuidelines3 x (12:00 / 4.0 mi / ~6km) @75% w/3:00 recovery spin @60% after each- optimal cadence here would be 88-92 rpm- those who ride a CompuTrainer should focus on maintaining an even average power output throughoutthe setCOOL DOWNSpin easy at 80-90 rpm, bringing your HR back near 50% before stopping

RUN 0:4010:00 warm up jog, gradually bringing your HR above 60%

25:00 tempo run, keeping your HR below 75% the entire way5:00 cool down, bringing your HR under 60% before stopping; walk for an addition 2-3:00 until your HR isback under 100 bpm


Wednesday

SWIM 0:45WARM UP400 Swim - 200 Kick - 300 Pull(ALTERNATE WARM UP: 300 Swim - 100 Kick - 200 Pull)MAIN SET14 x 100 @75% w/10 sec rest after each

- check your HR after the even numbered repeats (#2, 4, 6, etc.) to make sure that the intensity level issufficiently low. Also be sure to focus on reducing your stroke count throughout the set.(ALTERNATE SET: 10 x 100)COOL DOWN
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200 easy SwimBIKE 0:50

WARM UP10:00 easy spin, gradually getting your HR up to 65%MAIN SET

2 x 3:00ILT w/30 sec recovery spinning in between- each ILT interval should be 6 x (20 sec one leg / 10 sec transition)

10:00 @75% -- note how much distance is covered while keeping your HR under 75% the entire time;2 x 3:00 ILT w/30 -- identical to above10:00 @75% -- should cover more distance with this second interval, holding HR under 75%COOL DOWNContinue spinning, bringing your HR back well under 60% (closer to 50%) before stopping


Thursday

SWIM 1:00WARM UP

800 Swim, Kicking every 4th length(3 lengths Swim, 1 length Kick, continuous)MAIN SET

8 x 250 (middle 50 Choice) w/30 sec rest after each

- Descend1-4 & 5-8 from 60% to 70% to 80%(ALTERNATE SET: 8 x 175, middle 25 Choice)COOL DOWN6 x 50 @60% w/10 sec rest after each

RUN 0:55Here we'll be working on increasing your foot speed while remaining in your aerobic training zone. Payattention to your HR and maintain the 75% limit throughout the session.10:00 warm up jog, getting up above 65% gradually8 x 250 strides (should be about 3:15-3:30 range) on 5:00 interval- (This means to start one repeat every 5:00, regardless of when you finished the previous one)- Remember that one "stride" equals two steps

- Refer to the FAQ to reviewproper running form


FridayTotal recovery day. These recuperation periods are extremely important to enable your body to strengthenitself & prepare for the challenges ahead. Remember: Gains are not made during periods of stress -- they'reonly made during periods of recovery.

SaturdayThis is one of the longest (perhaps the longest) cycling sessions we've had so far -- if you try to swallow it allat once you'll choke, so bear with me and let's take it through one segment at a time....

BIKE 2:15WARM UP

20:00 Gearing Pyramid, as follows:2:00 in easiest gear (hold 90 rpm), 3:00 in next hardest gear, 4:00 in next,then 5:00, and finally 6:00 @85-90rpmDRILLS

3 x 3:00ILT w/30 sec recovery spinning in between

- each ILT interval should be 6 x (20 sec one leg / 10 sec transition)INTERMEDIATE SET

Alternate fast spinning (110+ rpm) with easy pedaling (90 rpm or less) as follows:15 sec fast/15 sec easy; 30 sec fast/30 easy; 45 fast/45 easy
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1:00 easy spin before starting the main set(You should be at the 40:00 mark or so by now)MAIN SET -- BIG TARGET!Stick with mileage, unless you go way over the target time; if you do, then adjust the target mileagedown such that you can finish the interval in the recommended amount of time.2 x (33:00 / 11.2mi / 18km) @75% w/2:00 recovery, between 60-70%finish with 1 x (15:00 / 5mi / 8km)- Record your time & average HR for each, as well as your average power output (if you have aCompuTrainer) for future analysis. You might want to have a pen & paper handy before you start this!COOL DOWN10:00 easy spinning, bringing your HR back down under 60% before stopping

RUN 0:40This is an extension of today's endurance work, so start it as soon after the cycling as you can. If youstart right after biking, then it should be pretty easy to get your HR up above 70%; in any case, keep yourHR under 75% throughout the run.



28/110

WEEK #10 - 4th Week of 2nd Pre-Season CycleSwim 2:30 - Bike 4:25 - Run 2:55 -- Total: 9:50

This week's big focus is on measuring your progress, and while doing this you'll be subjecting your body tosome significant stress. It is therefore important to press the intensity when you're asked, but equallyimportant to lay off the intensity when the session instructions indicate. As some of you know I like to say,

"Rest with as much intensity as you train!"

The high intensity focus is centered around the big target workouts on Wednesday (swimming), Thursday(running), and Saturday (cycling). Be sure to direct your energies accordingly.

Monday

SWIM 0:45WARM UP300 Swim, bringing your HR up gradually to 60-65%

200 Kickw/o board2 x (4 x 50) w/10 sec rest, each set should be:- #1 easy @60%; #2 @70%; #3 @75%; #4 @84%(ALTERNATE SET: 1 x (4 x 50))

MAIN SET

1000Loco Swim:1 length easy / 1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1(ALTERNATE SET: 800 Loco -- skip one of the two 4/4's)COOL DOWN6 x 50 w/10 sec rest-- begin @75% and bring the intensity down under 60% by the end

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10WARM UP

15:00 Gearing Pyramid:- 3:00 @60%; 5:00 @65-70%; 7:00 @70-75%MAIN SET4 x (9:00 / 3.1mi / 5km) @75% w/2:00 recovery @60-70%COOL DOWNcontinue spinning, gradually bringing your HR back under 60%

RUN 0:40

Continuous, controlled tempo run, holding your HR below 75% the entire time. Yourstride rateshouldbe quickened slightly, but make sure to keep your HR in your aerobic range (under 75%) throughout therun.


Wednesday

SWIM 1:00

This is the same workout that you did four weeks ago, with the idenitcal main set. With four additionalweeks of structured training under your belt you should be better prepared to tackle this challenge.Ultimately you would like to see some improvement in your pace every time you're asked to do thesemain sets.WARM UP300 Swim, 100 Kick, 200 Pull

Intermediate set:9 x 50 w/15 sec rest after each -- descend1-3, 4-6, & 7-9(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)(ALTERNATE SET: 6 x 50)
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MAIN SET -- BIG TARGET!12 x 100 @race pace (85+%) w/10 sec rest between each-- keep track of your total time (add up the time for each of the 100's) and record the average pace per100 in your log book for future reference.(ALTERNATE SET: 10 x 100)500 Swim @75% intensity -- this will extend the aerobic activity(ALTERNATE SET: 200 Swim)COOL DOWN4 x 75 easy (60%) w/15 sec recovery after each

BIKE 0:5012:00 controlled spinning, gradually bringing your HR above 60%, to 70% by the end

3 x 3:00ILT Setw/30 sec rest- each repeat should be 6 x (20 sec one leg / 10 sec transition)(20:00 / 6.2 mi / 10 km) @75% -- continuous aerobic effort- record your time & average pulse for future referencecontinue spinning @70-75%, gradually bringing your HR under 60% by the end


Thursday

SWIM 0:45WARM UP300 Swim6 x 75 (50 Swim / 25 Kick) w/10 sec restMAIN SET3 x 400 Swim w/30 sec rest

- Descend1-3: #1 @65%; #2@75%; #3 @84%(ALTERNATE SET: 3 x 300)COOL DOWN4 x 75 w/15 sec rest(ALTERNATE SET: 4 x 50)

- begin @75%, then reduce the intensity to 60% by the endRUN 0:55

This session is designed to be run at a track for consistency and structure. If you have to run on theroad, use the suggested times instead.10:00 light jogging, gradually bringing your HR intensity up to 70%Intermediate set:

4 x 15 sec run ups w/30 sec recovery jogging in between

- your leg turnover should be 90+ SPM during the faster runsMAIN SET - BIG TARGET

Concentrate on holdingproper running form throughout this set2 x 1600 (6:30) @75% w/1 lap (2:00) recovery after each2 x 800 (3:00) @84% w/1 lap (2:00) recovery after each2 x 400 (1:30) @85+% - w/ lap (1:00) recovery after eachJog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for anadditional 5:00 to improve your recovery.


FridayIn this higher intensity week, this day off is absolutely essential. You should have been controlling your stressthroughout the week, concentrating on getting enough sleep and hydrating properly. This day off should helpyou catch up with your recuperation after the big target sessions over the past two days. Relax & enjoy!

Saturday

BIKE 1:45
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This is another workout that was brought forward from four weeks ago. There was some feedback thatthe last cycle might have introduced too much intensity, too early on; repeating key workouts fourweeks later should give you a solid sense of accomplishment in your continual improvement.WARM UP15:00 controlled spin: 4:00 @60%, 5:00 @65%, 6:00 @70%

Aerobic Set:This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, andget ready for the main set.2 x (20:00 / 6.2mi / 10km) @75% w/2:00 @60% recovery after eachIntermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body readyfor some higher quality, high intensity work.4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuousMAIN SET -- BIG TARGET

This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven offyour rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure torecord your times and average HR's for future comparisons.- You should definitely notice some significant improvement over the past four weeks--take goodnotes!3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%COOL DOWNContinuous spinning until your HR is back under 60%. Adjust your gearing such that your cadenceremains at roughly 90 rpm through the end of the session. Good job!


Sunday

RUN 1:20Steady aerobic effort, keeping your HR under 75% the entire time. Be sure to keep the intensity undercontrol -- too much higher intensity efforts during a tough week like this one, and you could be invitingsome physical breakdown...

BIKE 0:40Make sure to fit this in today, right after today's run if possible. This is especially beneficial after a harderweek such as this one, and should give you some time to gather your thought on your accomplishmentsover the past several days -- great job!



31/110

WEEK #11Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10

This is the long, steady distance week, so please don't mistaken the long durations as being full of hardwork. The idea here, as it was in the third week for the first two cycles, is to build endurance throughcontrolled aerobic effort.

SO TAKE IT EASY OUT THERE THIS WEEK!

Next week, of course, is another story....

Monday

SWIM 0:45WARM UP

2 x (200 Swim - 100Kick)MAIN SET2 sets of (3 x 300 w/20 sec in between) w/60 sec in between setsEach set should be

- #1 @65%, focusing on reducing yourstroke count- #2 @70-75%, holding same stroke count- #3 @80%, should be fastest & stroke count should remain equal to #1 & 2(ALERNATE SET: 2 sets of 3 x 200)COOL DOWN4 x 75 easy w/10 sec rest- bring your HR back down under 60% by the end

BIKE 0:40

This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobiceffort that will also aid in your recovery.15:00 warm up, as follows:-- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm)-- 10:00 in moderate gear, staying between 65-70% (90-95rpm)Straight into:-- 15:00 in next highest gear, holding it right @75% (88-92rpm)

Finish with:-- 7:30 in moderate gear, staying between 65-70% (95rpm)-- 2:30 in easy gear, bringing it back under 60% (85-90rpm)

DAILY TOTAL: 1:25

Tuesday

BIKE 1:15WARM UP12:00 easy spin (90-95 rpm), gradually getting up to 70%INTERMEDIATE SET

4 x 15 sec fast spin (105-110+ rpm)w/45 sec spin @90 rpm after eachspin for 3:00 before starting main set...MAIN SET

Remember here: Long, Steady Distance!Also, reread the questions regarding Interval Workout Instructionsand Aerobic Interval

Guidelines3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%COOL DOWNBring down your HR gradually, finishing @60% by the end.

RUN 0:4515:00 warm up jog, gradually bringing the intensity up to 65-70%Stride Drills:

4 x "250 strides" on 5:00 interval(This means to begin each one, every five minutes.)Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entiretime.
http://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Kickhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Kickhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#StrokeCounthttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Intervalshttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Intervalshttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#AerobicInthttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#AerobicInthttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Kickhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#StrokeCounthttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Intervalshttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#AerobicInthttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#AerobicInt


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Cool down completely, bringing your HR back down to 60% by the end.


Wednesday

SWIM 0:45WARM UP400 Swim12 x 25 w/10 sec -- alternate (Swim - Kick - Choice)MAIN SET1500 straight swim @75-80%-- should feel slightly slower than race pace-- concentrate on minimizing your strokes per length(ALTERNATE SWIM: 1200 straight)COOL DOWN200 Swim

BIKE 1:00WARM UP

20:00 warm up spin, as follows:-- 3:00 in easiest gear @60-65% / 95 rpm-- 5:00 in next harder gear @65-70% / 90-95 rpm-- 5:00 in next harder gear @70% / 90 rpm-- 7:00 in next harder gear @75% / 88-90 rpmDRILLS

2 x 3:00ILT w/30 sec recovery after each-- each repeat should be3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

3 x 4:30Variable Gearing set w/30 sec recovery-- every repeat should be as follows:3 x thru the following:40 sec in "medium" gear;

20 sec in "easy" gear;30 sec in "hard" gear

2 x 3:00ILT w/30 sec recovery after eachCOOL DOWN10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HRdown under 60% by the end.


Thursday

SWIM 1:00WARM UP800 Swim, Kicking every 4th length(3 lengths Swim, 1 length Kick, continuous)MAIN SET

1000Loco Swim-- let your HR get above 80% on the fast lengths(ALTERNATE SET: 800 Loco)rest 60 sec before continuing with:6 x (100 @85% - 50 easy) - continuous (900 total)(ALTERNATE SET: 4 x (100 @85% - 50 easy))COOL DOWN6 x 50 @60% w/10 sec rest after each

RUN 1:05This session is designed to be done at the track. The durations are included in case you don't haveaccess to a track.WARM UP
http://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Locohttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Locohttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#Loco


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15:00 steady warm up jog, between 60-65%MAIN SETBe sure to hold you HR in control throughout this set:4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after eachCOOL DOWNContinue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, loweringyour HR below 50% before stopping.


Friday - Rest Day

Saturday

BIKE 2:30Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...butyou've got to do it now, to do it right then. Have a good time with it!

WARM UP20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70%DRILLS (30:00 total)

2 x 3:00ILT w/30 sec recovery after each-- each repeat should be3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)

3 x 4:30Variable Gearing set w/30 sec recovery-- every repeat should be as follows:3 x thru the following:40 sec in "medium" gear;20 sec in "easy" gear;30 sec in "hard" gear

2 x 3:00ILT

w/30 sec recovery after each

MAIN SET -- BIG TARGET!

This is a longer big target set, and will be used to track your aerobic conditioning at this point. This"Descending Ironman" set adds up to exactly 25% of the overall Ironman distance.Start your watch at the beginning of your first interval, and check your split times at the end of eachsegment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) duringthe recovery periods.(11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60%(8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60%(5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60%(2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60%COOL DOWNContinue spinning @70-75% until the 2:40 mark (about 15:00)

RUN 0:45Transition quickly to your running gear and begin running as soon as possible. You should be able toquickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, oron a treadmill). You should ease down your intensity level to 60% at the end, with an additional fewminutes of walking to bring your day to closure. Great job!


Sunday

RUN 1:40

It's been four weeks since your last aerobic running test, which makes it the perfect time to measure

your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you anopportunity to test any new pre-race preparations (eating/drinking strategies) as well as any newequipment. Have fun with it & enjoy the challenge!WARM UP
http://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILThttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#VGhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#ILT


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20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout.INTERMEDIATE SET4 x 30 sec @75% w/60 sec @60-70% after eachYour HR should now be settled in near 75% and ready for the test:

Big Target: 4-Mile (6.5 km)MAF TestYou'll notice that the distance for this big target has been slightly increased since the last one, and we willbe gradually building this up to 6 miles (10km) over the next few months to better test your aerobic

strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more!-- and make sure to record your time.Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will addadditional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00to get your HR under 50% before stopping.

BIKE 1:00

This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs fromthe run's pounding stress. Begin as soon after the run as possible.10:00 warm up spin2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each10:00 cool down

http://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#MAFhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#MAFhttp://www.trifuel.com/triathlon/ironman-workouts/glossary.htm#MAF


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WEEK #12


Monday

SWIM 0:45WARM UP

2 x (100 Swim - 100 Kick - 100 Pull) - continuous (600 total)8 x 75 (50 Swim - 25 Choice) w/10 sec rest(ALTERNATE SET: 4 x 75 Swim)MAIN SET1000 continuous swim, hold steady pace throughout (roughly 75%)(ALTERNATE SET: 800 Swim)COOL DOWN4 x 50 w/10, keeping your HR @60% throughout

DAILY TOTAL: 0:45

Tuesday

BIKE 1:20WARM UP12:00 easy spinning, gradually working up to 65-70%MAIN SET3 x (5mi / 8km / 14:00) @75%-- begin one aerobic interval every 15:00 (roughly 1:00 recovery, @60-70%)-- Remember: if you reach the recommended 14:00 before you reach the suggested distance, then stopat the 14:00 mark.COOL DOWNcontinue spinning @90-95rpm, bringing your HR under 60% by the end.

RUN 0:4015:00 warm up jog, gradually bringing the intensity up to 65-70%

Stride Drills:4 x "250 Strides" on 5:00 interval(This means to begin each one, every five minutes.)Focus on

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Ironman Training Plan

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