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Intermediate Olympic - 10 Week - HR Training Plan
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- Week 1Expand
- Time: 50m
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2050.00 yards
- WU: 3x(50 pull, 50 kick, 50 swim)
- MS: 4 x 75 descending times (30”).
- 50 kick easy.
- 4 x 75 descending times (30”).
- 50 kick easy.
- 4 x 75 descending times (30”).
- 50 kick easy.
- 4 x 75 descending times (30”).
- 50 kick easy.
- 1 x 75 fastest of workout (easy 25 swim).
- CD: 100 easy swim.
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 50m
- WU: 15'
- MS: 5x3' w/ 1' RI
- -#1 End at low Zone 3
- -#2 End at middle Zone 3
- -#3 End at upper Zone 3
- -#4 End at lower Zone 4
- -#5 Build to Zone 4 in first 45s and hold
- CD: 15'
- Time: 1h 10m
- Run 70' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Time: 1h 15m
- Distance: 3750.00 yards
- WU: 300 warm up, 8 x 50 on 15" (sec rest).
- MS: 1000 yd TT (time trial) for time.
- 200 ez.
- Then 3x300 on 30" rest.
- 8x25 kick on 10" rest.
- 6x75 fast on 20" rest.
- CD: 300
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 2h 00m
- 120' ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 20m
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 1h 30m
- Breakthrough: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
- Time: 45m
- Distance: 2400.00 yards
- WU: 150 pull for form, 150 swim easy, 100 kick.
- MS: 5 x 100 very fast (20”).
- 50 kick easy.
- 5 x 100 hold 1st set pace (30”).
- 50 kick easy.
- 5 x 100 hold 1st set pace (40”).
- CD: 100 kick easy, 300 pull for form.
- Week 2Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 2050.00 yards
- WU: 400 easy swim.
- MS:
- Repeat 5x:
- 4 x 50 very fast (30”). 50 kick easy.
- CD: 400 easy swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- WU: 15'
- MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
- CD: 15'
- Time: 40m
- Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).
- Time: 1h 20m
- Run on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Distance: 3550.00 yards
- WU: 2x(100 drill, 50 kick, 100 drill, 50 kick)
- MS: 3 x 500 at T-pace (45”).
- CD: 100 drill. 50 kick easy.
- 4x200 pull on 20" rest
- 8x25 fast on 15" rest
- 300 swim good form.
- Time: 45m
- Distance: 2000.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 2h 30m
- Ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 45m
- Distance: 1800.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 3h 30m
- 3:30 ride on a flat to rolling course. Keep HR in Zone 1-2.
- FLEX TIME RIDE - meaning you can ride UP TO 3:30- if you want to ride 1:00 you can. It's up to how you feel.
- Go right into run brick.
- Time: 30m
- IMMEDIATELY after the bike, on soft surface, run in heart rate zone 1-2 only. Check cadence several times (21+ right foot strikes in 15 seconds).
- Week 3Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 2000.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 40m
- WU: 10'
- MS: 8-12x15" sprint - with FULL recovery, these are meant to be very fast.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2500.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 50m
- WU: 15'
- MS: 5x3' w/ 1' RI:
- #1 End at low Zone 3
- #2 End at middle Zone 3
- #3 End at upper Zone 3
- #4 End at lower Zone 4
- #5 Build to Zone 4 in first 45s and hold.
- CD: 15'
- Time: 1h 30m
- Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at 10k race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 10 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 3h 00m
- 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Go right into the run brick.
- FLEX TIME RIDE - meaning you can ride UP TO 3:00- if you want to ride 1:00 you can. It's up to how you feel.
- Time: 30m
- IMMEDIATELY after the bike, on soft surface, run in heart rate zone 1/2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
- Week 4Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 1h 00m
- Distance: 2500.00 yards
- Long easy swim day.
- WU: 400 swim. Add drills to warmup.
- MS: 400 pull, 400 w/paddles.
- 300 swim, 300 pull, 300 w/paddles.
- 6x50 Fast on 60".
- CD: 100.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 40m
- WU: 10'
- MS: 8x1'sprint, with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 3050.00 yards
- WU: 100 drill, 100 kick, 100 drill, 100 kick.
- MS: 4 x 500 at T-pace (45”).
- CD: 100 drill. 50 kick easy. 500 swim good form.
- Time: 1h 25m
- WU: 15'
- MS: 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Zone 1-2 riding between sets:
- SET 1:
- #1 End at low Zone 3
- #2 End at middle Zone 3
- #3 End at upper Zone 3
- #4 End at lower Zone 4
- #5 Build to Zone 4 in first 45s and hold.
- 15' of Zone 1-2 riding to get ready for next set.
- SET 2:
- #1 End at middle Zone 3
- #2 End at upper Zone 3
- #3 End at lower Zone 4
- #4 End at upper Zone 4
- #5 Build to Zone 5a in first 45s and hold.
- CD: 15'
- Time: 1h 30m
- WU: 20'
- MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
- Then 2x10' at Zone 3 - 5' easy in between again.
- CD: 10' WALK to cool down
- Time: 45m
- Distance: 2200.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS636
- BACK636
- BACK636
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- WU: 10'
- MS:
- 3x2.5’ Z2, RI 30”
- 2x2.5’ Z3, RI 30”
- 1x2.5’ Z4, RI 30”
- 2” easy riding, then repeat above set. So 12 total. Try to bump one gear for each set, so that each one gets harder.
- CD: 10'
- Time: 35m
- Heart rate in zones 1-2 on a gently rolling course. Check cadence: count the number of left foot strikes in 15 seconds. Goal is 22 or higher
- Time: 45m
- Distance: 1700.00 yards
- WU: 200 easy swimming.
- 4x50 swim golf.
- Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
- MS: Then 8x50 drills, all on 20" rest:
- -2x50 are CFD (Closed fist drill),
- -2x50 are SAD (Single arm drill),
- -2x50 are CFD,
- -2x50 are Swim.
- Swim an easy 100 focusing on CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
- Now repeat the set again, 8x50.
- Swim another 100 easy CFD.
- Last set is 4x50 Swim golf. How does your score compare to the first go-around?
- CD: Easy 100
- Time: 4h 00m
- 4:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- FLEX TIME RIDE - meaning you can ride UP TO 4:00- if you want to ride 1:00 you can. It's up to how you feel.
- Time: 40m
- Breakthrough: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
- Week 5Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 300 of different strokes.
- MS: 4x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45". 2' rest after last 300.
- 10x100 on 20" rest - 87.5 cruise, 12.5 hard - in other words, you are accelerating the last 1/2 lap of each 100. This is a good drill for open water racing.
- CD: 300 yds of different strokes.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- 1:00 run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28".
- Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- WU: 100 swim, 100 kick, 100 swim, 100 kick.
- MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.
- Recoveries are seconds and in parentheses.
- 100 (15”)
- 200 (20”)
- 300 (30”)
- 400 (30”)
- 300 (30”)
- 200 (30”)
- 100.
- CD: Easy stroking for 10 minutes varying strokes.
- Time: 1h 25m
- WU: 15'
- MS: 5x3' w/ 1' RI
- #1 End at middle Zone 3
- #2 End at upper Zone 3
- #3 End at lower Zone 4
- #4 End at upper Zone 4
- #5 Build to Zone 5a in first 45s and hold.
- Repeat w/ 15' of Zn1-2 riding in between sets.
- CD: 15'
- Time: 1h 30m
- Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
- Time: 45m
- Distance: 2200.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 2h 00m
- 2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 45m
- Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher.
- Time: 3h 00m
- 3:00 ride.
- First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.
- Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.
- Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.
- Time: 35m
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for 25 minutes.
- Week 6Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 1h 00m
- Distance: 2850.00 yards
- WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
- MS: 8 x 100 descending times (20”). 50 kick easy. 8 x 100 descending times (30”).
- CD: 2x (100 kick easy, 100 pull easy)
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 50m
- WU: 10'
- MS: Then 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 35m
- WU: 10'
- MS: 5x5' w/ 90" RI,
- #1 End at middle Zone 3
- #2 End at upper Zone 3
- #3 End at lower Zone 4
- #4 End at upper Zone 4
- #5 Build to Zone 5a in first 45s and hold.
- Repeat w/ 15' of Zone 1-2 riding in between sets.
- CD: 5'
- Time: 40m
- WU: 10'. WU includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 1900.00 yards
- WU: 200 easy swim.
- MS: 10 x 50 (30”). The 10 are done as drill for 25yds/swim for 25yds
- #1: FTD/swim
- #2: Right arm/swim
- #3: Left arm/swim
- #4: Catch up/swim
- #5: Anchor/swim
- Repeat 1-5 again.
- The key to the next set is swimming all the 50s at the SAME EXACT PACE.
- Next 5x50 are on 20" RI
- Next 5x50 are on 15" RI
- Next 5x50 are on 10" RI
- Next 5x50 are on 5" RI
- CD: Swim an easy 200 cool down
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- 1:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Use this as recovery from the run hill work. This is not to be necessarily done as a brick. Put some time in between workouts.
- Time: 1h 00m
- Breakthrough: Cruise intervals.
- WU: 10'.
- MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
- CD: 10'
- Time: 2h 30m
- 2:30 ride on a flat to rolling course. Keep HR in Zone 1-2.
- FLEX TIME RIDE - meaning you can ride UP TO 2:30- if you want to ride 1:00 you can. It's up to how you feel.
- Week 7Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 1500.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- WU: 10'
- MS: Then 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 1h 20m
- WU: 15'
- MS: 5x8' w/ 90" RI:
- #1 End at middle Zone 3
- #2 End at upper Zone 3
- #3 End at lower Zone 4
- #4 End at upper Zone 4
- #5 Build to Zone 5a in first 45s and hold.
- CD: 15'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 2h 00m
- WU: 20'
- MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
- Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
- CD: 6' cool down.
- Time: 45m
- Distance: 2000.00 yards
- No warmup
- 1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
- 2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
- 3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
- 5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS34060
- BACK34060
- BACK34060
- LEGS31520
- LEGS31520
- CORE100
- CORE100
- Time: 1h 00m
- WU: 20'
- MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 20'
- Time: 3h 00m
- 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- FLEX TIME RIDE - meaning you can ride UP TO 3:00- if you want to ride 1:00 you can. It's up to how you feel.
- Go right into run brick.
- Time: 30m
- Off the bike, run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
- Week 8Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 1800.00 yards
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 10m
- WU: 10'
- MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Distance: 2500.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 25m
- WU: 15' warm up - nice smooth spinning
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 1h 15m
- Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
- Time: 45m
- Distance: 2200.00 yards
- WU: 400 swim then 10x50, Sprint first 1/2 lap, on 15s rest.
- MS: 10x100 on 20s rest. First 25 is hard, then 75 cruise.
- CD: 300 easy.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE000
- CORE000
- Time: 2h 00m
- 2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 50m
- Breakthrough: Tempo. Complete a long warm-up building heart rate to zone 4. Then run 20 minutes continuous at heart rate 4-5a zones. Flat course. Relax and listen to breathing. Cooldown for 10'.
- Time: 3h 00m
- Breakthrough: After a long warmup and in the middle of your ride, on about a 2% hill or into a headwind, do 4-5 x 3 minutes at Z5 with (3 minute recoveries on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.
- Time: 25m
- Run 25' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Week 9Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 2400.00 yards
- WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
- MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
- 3 x 100 (20”) each same pace as #7 of first set.
- 300 kick steady effort.
- CD: 200 easy swim.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- CORE100
- CORE100
- Time: 1h 15m
- WU: 10'
- MS: Then 14x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 20m
- 10' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.
- Time: 45m
- Breakthrough: Surges.
- WU: 10'
- MS: On a 10k course run 2 minutes (recover for 1 minute), 1 minute (recover 30 seconds), 30 seconds (recover 30 seconds) at ~5k pace. Repeat for entire course. Cool down. 10k time?
- Time: 45m
- Distance: 2000.00 yards
- WU: 300.
- MS: Then 10x50 Z4 on 20" rest.
- Then 10x50 Z5 on 30" rest.
- Then 10x50 = sprint 25, easy 25 on 15" rest.
- CD: 200.
- Time: 1h 00m
- 1:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 20m
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 1h 50m
- First 30' is easy at Zone 2 pace.
- Then ride 10' at Olympic pace, 5' at Sprint pace, then 10' easy.
- Then repeat - 10' Olympic pace, 5' sprint pace, 10' easy.
- Last 30' are easy - 90 rpms, small chain ring. Go right into the brick.
- Time: 30m
- Run 30' on a flat to rolling hill course. First 5' and last 5' hard (just below LT) - middle 20' easy (Zone 1-2). High turnover, don't overstride.
- Week 10Expand
- Time: 1h 00m
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 30m
- WU: 10'
- MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 30m
- Distance: 1400.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 6x100 on 20" rest.
- CD: 200.
- Time: 30m
- After WU do 4 x 90 seconds at 85-90% effort but RPE).
- (3 minute recoveries). Very easy cool down and stretch.
- Time: 30m
- WU: 10'
- MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 30m
- Distance: 1200.00 yards
- WU: 300 & 6x50 on 10" rest.
- MS: 4x100 on 20" rest.
- CD: 200.
- Time: 30m
- After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
- Time: 20m
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 20m
- Distance: 1000.00 yards
- Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.
- Warm up for 10' before the race. Make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first 5 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
Day 2 | Print Day |
Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 3 | Print Day |
Day 4 | Print Day |
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 5 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 6 | Print Day |
Day 7 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 8 | Print Day |
Day 9 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 10 | Print Day |
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
Day 11 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 12 | Print Day |
Day 13 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 14 | Print Day |
Day 15 | Print Day |
Day 16 | Print Day |
Day 17 | Print Day |
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 18 | Print Day |
Day 19 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 20 | Print Day |
Day 21 | Print Day |
Day 22 | Print Day |
Day 23 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
Day 24 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Day 25 | Print Day |
Day 26 | Print Day |
Day 27 | Print Day |
Swim Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m – for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100
CFD – Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
Day 28 | Print Day |
Day 29 | Print Day |
Day 30 | Print Day |
Day 31 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
Day 32 | Print Day |
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 33 | Print Day |
Day 34 | Print Day |
Day 35 | Print Day |
Day 36 | Print Day |
Day 37 | Print Day |
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
ALSO Core #1, 2, and 3
Day 38 | Print Day |
Day 39 | Print Day |
Day 40 | Print Day |
FTD/FDD – Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water.
SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
CUD – Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 41 | Print Day |
Day 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 45 | Print Day |
Day 46 | Print Day |
Day 47 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Right Side Kick:
How: Kick on your right side, with left shoulder pointed to the sky
Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool.
Arms: Right arm extended, left hand rests on left thigh.
Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow.
Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly.
Notes:
1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.”
2. Relatively narrow kick.
3. Smooth breath by rolling your head up to the sky.
Left Side Kick - just the opposite of above
Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
Day 48 | Print Day |
Day 49 | Print Day |
Day 50 | Print Day |
Day 51 | Print Day |
'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Day 52 | Print Day |
Day 53 | Print Day |
Day 54 | Print Day |
Day 55 | Print Day |
Day 56 | Print Day |
Day 57 | Print Day |
Day 58 | Print Day |
Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Day 59 | Print Day |
Day 60 | Print Day |
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
Day 64 | Print Day |
Day 65 | Print Day |
Day 66 | Print Day |
Day 67 | Print Day |
Day 68 | Print Day |
Day 69 | Print Day |
Day 70 | Print Day |
Wk #1 | Monday | Tuesday 50m 45m 2050 Yd | Wednesday 1h 00m 45m | Thursday 50m 1h 10m | Friday 1h 15m 3750 Yd 45m | Saturday 2h 00m 20m | Sunday 1h 30m 45m 2400 Yd | Week Total 2h 45m 8200 Yd 5h 20m 2h 20m 1h 30m |
Wk #2 | Monday | Tuesday 1h 00m 45m 2050 Yd 45m | Wednesday 1h 00m 40m | Thursday 1h 20m 1h 15m 3550 Yd | Friday 45m 2000 Yd 45m | Saturday 2h 30m 45m 1800 Yd | Sunday 3h 30m 30m | Week Total 3h 30m 9400 Yd 8h 00m 2h 30m 1h 30m |
Wk #3 | Monday | Tuesday 1h 00m 45m 2000 Yd 45m | Wednesday 40m 45m 2500 Yd | Thursday 50m 1h 30m | Friday 45m 2000 Yd 45m | Saturday | Sunday 3h 00m 30m | Week Total 2h 15m 6500 Yd 4h 50m 2h 40m 1h 30m |
Wk #4 | Monday | Tuesday 1h 00m 1h 00m 2500 Yd 45m | Wednesday 40m 1h 00m 3050 Yd | Thursday 1h 25m 1h 30m | Friday 45m 2200 Yd 45m | Saturday 1h 00m 35m 45m 1700 Yd | Sunday 4h 00m 40m | Week Total 3h 30m 9450 Yd 7h 25m 3h 25m 1h 30m |
Month 1 totals
Wk #5 | Monday | Tuesday 1h 00m 1h 00m 2800 Yd 45m | Wednesday 1h 00m 45m 2000 Yd | Thursday 1h 25m 1h 30m | Friday 45m 2200 Yd 45m | Saturday 2h 00m 45m | Sunday 3h 00m 35m | Week Total 2h 30m 7000 Yd 7h 25m 3h 50m 1h 30m |
Wk #6 | Monday | Tuesday 1h 00m 1h 00m 2850 Yd 45m | Wednesday 50m 1h 00m 2500 Yd | Thursday 1h 35m 40m | Friday 45m 1900 Yd 45m | Saturday 1h 00m 1h 00m | Sunday 2h 30m | Week Total 2h 45m 7250 Yd 6h 05m 2h 30m 1h 30m |
Wk #7 | Monday | Tuesday 1h 00m 45m 1500 Yd 45m | Wednesday 1h 00m | Thursday 1h 20m 1h 00m 2500 Yd | Friday 2h 00m 45m 2000 Yd 45m | Saturday 1h 00m | Sunday 3h 00m 30m | Week Total 2h 30m 6000 Yd 6h 20m 3h 30m 1h 30m |
Wk #8 | Monday | Tuesday 1h 00m 45m 1800 Yd 45m | Wednesday 1h 10m 2500 Yd | Thursday 1h 25m 1h 15m | Friday 45m 2200 Yd 45m | Saturday 2h 00m 50m | Sunday 3h 00m 25m | Week Total 1h 30m 6500 Yd 7h 25m 3h 40m 1h 30m |
Month 2 totals
Wk #9 | Monday | Tuesday 1h 00m 45m 2400 Yd 45m | Wednesday 1h 15m 1h 00m 2500 Yd | Thursday 1h 20m 45m | Friday 45m 2000 Yd | Saturday 1h 00m 20m | Sunday 1h 50m 30m | Week Total 2h 30m 6900 Yd 5h 10m 2h 50m 45m |
Wk #10 | Monday | Tuesday 1h 00m 30m 30m 1400 Yd | Wednesday | Thursday 30m 30m 30m 1200 Yd | Friday | Saturday 30m 20m 20m 1000 Yd | Sunday | Week Total 1h 20m 3600 Yd 2h 00m 1h 20m |
Month 3 totals
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Print Intermediate Olympic Triathlon Training Plan - 10 Week - HR
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
You have already completed several olympic races for an entire year
You have trained for at last 10 weeks prior to starting this program for at least 10 hours per week
Or, you have come off of your first season of Half Ironman distance
A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at olympic distance triathlons.
The schedule includes 3-4 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisport volume is around 14 hours toward the end of the 10 weeks and most of the weeks are around 10-13 hours with some lower volumes thrown in there at the beginning and toward your race at the end.Plan schedule
Background requirements
These minimums constitute the average distance and times for the first few weeks of workouts.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training. See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
There is bike and run heart-rate testing during the first week of the plan to setup your zones. There is also a swim time trial in the first week to get your current T-pace for swim paces. See 'Related Links' at bottom for testing protocol.
If you already excel in one of the sports
If you have a swimming background and you want to add distance or repetitions to the workouts, you are more than welcome to do that.
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
Weight Training and Core Strength
The program should be fairly balanced between core and strength training and has 2 strength workouts per week.
Good Luck in your Sprint Distance Triathlon!
Train Smart,
Mike Ricci
www.D3Multisport.com
USAT Level II Coach
USAC Expert Coach
Author
mikericci
Author
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