220Triathlon Edição 334

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FEBRUARY 2017 I I 101
TRAININGPLAN
SESSIONTERMINOLOGY
AEROBIC SWIM/BIKE/RUN Swim, bike
or run the designated distance/time at a
consistent moderate effort.
BRICK Use this session to combine two
of the disciplines together and practise
your transitions.
INTERVAL SWIM/BIKE/RUN Execute the
designated number of intervals at the
prescribed PE, the remainder of the session
is at an aerobic effort. Include a warm-up
and cool-down. Rest between intervals with
easy 10-30secs, spinning or jogging.
RACE PACE Swim, bike or run at your estimated
pace for your chosen race distance.
RECOVERY BIKE/RUN Use this session to keep
active but allow the body to heal and repair.
TEMPO BIKE/RUN Alternate the effort in these
sessions between aerobic, race pace and
anaerobic according to the designated PE.
TIME TRIAL Execute the session as if it were a
race, working at your estimated best race pace.
Include a warm-up and cool-down.
KEY: km/h = kilometres per hour; MS = main set; PE = perceived exertion; RI = rest interval between sets; RP = race pace; TT = time trial
Day 1 Day 2 Day 3 Day 4
Wk 1 TEMPO RUN
Total = 30mins
MS = 2 x 5mins @ PE 8
AEROBIC BIKE
35km @ PE 5-7
Make it a hilly ride
INTERVAL SWIM
Total = 1,400m
MS = 8 x 100m @ PE 8
INTERVAL BIKE
Total = 45mins
MS = 8 x 2mins @ PE 8-9
Wk 2 AEROBIC RUN
35mins @ PE 6-7
Include some hills
TEMPO BIKE
Total = 30km
MS = 2 x 5km @ PE 8
AEROBIC SWIM
3 x 400m @ PE 6-7
INTERVAL RUN
Total = 40mins, MS = 6 x 2mins @ PE
8-9, increasing speed each 30secs
Wk 3 TEMPO RUN
Total = 30mins
MS = 3 x 4mins @ PE 8
AEROBIC BIKE
35km @ PE 5-7
Make it a hilly ride
INTERVAL SWIM
Total = 1,400m
MS = 8 x 100m @ PE 8
BRICK - GYM
Total = 50mins, MS = 3 x [bike 8mins @
PE 7/run 4mins @ PE 8]
Wk 4 AEROBIC RUN
30mins @ PE 6-7
Include some hills
TEMPO BIKE
Total = 30km
MS = 2 x 7km @ PE 8
AEROBIC SWIM
1,000m @ PE 6-7
BRICK - GYM
Total = 50mins, MS = 3 x [bike 8mins @
PE 7/run 4mins @ PE 8]
SHORT-COURSE TRAINING PLAN
Tues Wed Thurs Fri Sat Sun
Wk 1 INTERVAL SWIM
Total = 2,200m
MS = 10 x 150m @ PE 8
INTERVAL BIKE
Total = 1hr
MS = 5 x 5mins @ PE 7-9,
increase gear each min
INTERVAL RUN
Total = 50mins
MS = 6 x 3mins @ PE 8-9,
increase speed each min
AEROBIC SWIM
4 x 500m @ PE 7
TEMPO BIKE
Total = 80km
MS = 2 x 10km @ PE 8,
hilly ride
AEROBIC RUN
14km @ PE 5-7, hilly run
Wk 2 INTERVAL SWIM
Total = 2,400m, MS = 3 x
[300m @ PE 7, 200m @
PE 8, 100m @ PE 9]
INTERVAL BIKE
Total = 1hr
MS = 12 x 1min @ PE 9,
full power
TEMPO RUN
Total = 1hr
MS = 2 x 12mins @ PE 8
AEROBIC SWIM
1,800m @ PE 6
AEROBIC BIKE
80km @ PE 6-7
AEROBIC RUN
12km @ PE 5-7, hilly run
Wk 3 INTERVAL SWIM
Total = 2,200m
MS = 12 x 100m @ PE 8,
6 x 50m @ PE 8
INTERVAL BIKE
Total = 1hr
MS = 5 x 5mins @ PE 7-9,
increase gear each min
INTERVAL RUN
Total = 50mins
MS = 6 x 3mins @ PE 8-9
increase speed each min
AEROBIC SWIM
4 x 500m @ PE 7
TEMPO BIKE
Total = 80km
MS = 2 x 10km @ PE 8,
hilly ride
AEROBIC RUN
16km @ PE 5-7, hilly run
Wk 4 INTERVAL SWIM
Total = 2,400m
MS = 3 x [300m @ PE
7, 200m @ PE 8, 100m
@ PE 9]
INTERVAL BIKE
Total = 1hr
MS = 12 x 1min @ PE 9,
full power
TEMPO RUN
Total = 1hr
MS = 2 x 12mins @ PE 8
AEROBIC SWIM
1,600m @ PE 6
AEROBIC BIKE
60km @ PE 6-7
AEROBIC RUN
12km @ PE 5-7, hilly run
IRON-DISTANCE TRAINING PLAN