220Triathlon Edição 334

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Now head to to find the middle distance training plans for months three to six
FEATURE
44 I I FEBRUARY 2017
Day 1 Day 2 Day 3 Day 4
Wk 1 Swim Endurance
Total = 1,600m
Main Set (MS) =
4 x 300m @ PE 8
Run Intervals
Total = 1hr
MS = 4 x 1,500m @ PE 6-8
Increase pace slightly each 500m
Bike Tempo
Total = 1hr
MS = 3 x 8mins @ PE 8
Run Aerobic
10km @ PE 6-8
Wk 2 Swim Intervals
Total = 1,600m
MS = 6 x 100m @ PE 8-9;
6 x 50m @ PE 9
Bike Intervals
Total = 1hr
MS = 6 x 2mins @ PE 8;
6 x 1min @ PE 9
Run Tempo
Total = 1hr
MS = 4 x 6mins @ PE 8
Bike Aerobic
60km @ PE 6-8
Wk 3 Swim Endurance
Total = 1,800m
MS = 3 x 400m @ PE 8
Run Intervals
Total = 1:10hr
MS = 4 x 1,800m @ PE 6-8
Increase pace slightly each 600m
Bike Tempo
Total = 1hr
MS = 3 x 8mins @ PE 8
Run Aerobic
12km @ PE 6-8
Wk 4 Swim Intervals
Total = 2,000m
MS = 8 x 150m @ PE 8-9
Bike Intervals
Total = 1hr
MS = 6 x 2mins @ PE 8;
6 x 1min @ PE 9
Run Tempo
Total = 1hr
MS = 4 x 7mins @ PE 8
Bike Aerobic
50km @ PE 6-8
Wk 5 Swim Time Trial
Total = 1,900m
Include warm-up & cool-down
Run Aerobic
6km @ PE 6-8
Bike Tempo
Total = 1hr
MS = 3 x 10mins @ PE 8
Run Aerobic
12-14km @ PE 6-8
Wk 6 Swim Intervals
Total = 2,000m
MS = 8 x 150m @ PE 8-9
Bike Intervals
Total = 1:10hr
MS = 8 x 2mins @ PE 8;
8 x 1min @ PE 9
Run Tempo
Total = 1hr
MS = 3 x 8mins @ PE 8
Bike Aerobic
70km @ PE 6-8
Wk 7 Swim Endurance
Total = 2,200m
MS = 1 x 800m @ PE 7;
1 x 400m @ PE 8
Run Intervals
Total = 1:10hr
MS = 4 x 2,000m @ PE 6-8
Increase pace slightly each 500m
Bike Tempo
Total = 1hr
MS = 3 x 12mins @ PE 8
Run Aerobic
14-15km @ PE 6-8
Wk 8 Swim Intervals
Total = 2,200m
MS = 4 x 150m @ PE 8-9;
6 x 100m @ PE 9
Bike Intervals
Total = 1:10hr
MS = 8 x 2mins @ PE 8;
8 x 1min @ PE 9
Run Aerobic
6-8km @ PE 6-8
Bike Aerobic
60km @ PE 6-8
The plan is broken down into three phases: An eight-week ‘Base’ phase, before an eight-week ‘Build’ phase, and an eight-week ‘Peak/Taper’ period.
During the Base phase below, aim to improve your bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm. All swim sets here
are in the pool and include a warm-up and cool-down for all disciplines. The terminology used is similar to the current training plans on page 101.
BASE PHASE PLAN
70.3 PLAN
PLOT YOUR SESSIONS NOWWITH THE START OF OUR KEY, SIX-MONTH MIDDLE-DISTANCE PLAN.
YOU CAN DOWNLOAD MONTHS THREE TO SIX AT
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