Week > 25


Monday

  • Complete day off....

Tuesday

Swimming 0:45

  • Warm up
  • 600 Swim
  • Main set
  • 4 x 400 w/30 sec rest after each
  • #1: moderate effort (70% intensity);
  • #2 & 3: slightly faster (80%);
  • #3: at race pace (85%)
  • Cool down
  • 200 easy swim

Bike : - 0:55

  • 20:00 warmup spin
  • - 5:00 in an easy gear |-§-| 60%
  • - 6:30 in a medium gear |-§-| 70%
  • - 8:30 in moderately hard gear |-§-| 75%
  • Main set
  • 2 x 10:00 w/5:00 |-§-| 60% intensity after each
  • - #1 |-§-| 80%
  • - #2 |-§-| 84-88%
  • Cool down completely, allowing your HR to return under 60% gradually

Daily total > 1:40


Wednesday

Run : - 0:40

  • Steady tempo run:
  • - Get into it gradually, allowing 20 min to get your HR up to 75%;
  • - Spend the next 15 min |-§-| 80-84%, steady effort
  • - Cool down completely

Bike : - 1:00

  • Warm up
  • 20:00 progressive Warm up spinning
  • Main set
  • 2 x 12:30 |-§-| 75% w/2:30 |-§-| 60% after each
  • Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:40

Week > to date > 3:20


Thursday

Swimming 0:45

  • Warm up
  • 600 easy swim, getting into it slowly
  • Main set
  • 2 sets of:
  • 6 x 100 w/15 sec recovery after each
  • - hold an even, faster pace throughout
  • - take an extra 1:00 rest between sets
  • Cool down
  • 300 easy swim, continuous recovery

Run : - 0:50

  • 20:00 easy warmup jog
  • - increase the intensity to 70% by the end
  • 3 x 6:00 w/2:00 |-§-| 60% recovery, as follows:
  • - #1 |-§-| 75%
  • - #2,3 |-§-| 84-88% (10km pace)
  • Cool down completely ... continue running until your HR is below 50%

Daily total > 1:35

Week > to date > 4:55


Friday

Swimming 1:00

  • Warm up
  • 400 Swim
  • 8 x 75 w/15 sec rest
  • - each 75 should be (25 easy, 25 medium, 25 fast)
  • Main set
  • 2 sets of:
  • 3 x 250 w/30 sec rest after each
  • - each set should be done as follows:
  • - #1 |-§-| 75%; #2 |-§-| 80%; #3 |-§-| 85%
  • Cool down
  • 4 x 75 w/15 sec recovery
  • - each one should be 25 kick (no board), 50 swim

Daily total > 1:00

Week > to date > 5:55


Saturday

Bike : - 1:30

  • 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
  • 10 x (20 sec fast spinning |-§-| 80-84% w/40 sec recovery)
  • 2 sets of the following:
  • - 12:00 |-§-| 75%
  • - 3:00 recovery |-§-| 60%
  • - 8:00 |-§-| 80-84%
  • - 7:00 recovery |-§-| 60%
  • - 3:00 |-§-| 84-88%
  • - 12:00 recovery |-§-| 60%
  • Cool down the remainder of the time, gradually allowing your HR to return under 60%

Run : - 0:30

  • Work the transition, getting out for this Run soon after the bike.
  • Hold your HR up around 80% for the first 20:00, then Cool down to the end.
  • Walk through the Cool down , allowing your HR to get well below 50%.

Daily total > 2:00

Week > to date > 7:55


Sunday

Run : - 0:50

  • Steady endurance Run  ... get into it gradually & keep your HR below 75% throughout.

Daily total > 0:50

Week > to date > 8:45

Swimming 2:30 - Bike : - 3:25 - Run : - 2:50 - Total: 8:45

training sport

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