The Sprint Triathlon plan | Week 01 |

Week > 1


Monday

  • Day Off. Monday's will always be the designated day off for the week.
  • Since races typically occur on Sundays, as well as the longer Bike  and Run workouts, this makes perfect sense.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 200 Swimming - 200 - 200
  • Main set :
  • 3 x 300 |-§-| below 70% with :30 rest
  • Concentrate on being relaxed in the water and getting the "feel" of your stroke.
  • Speed is not important here.
  • Your stroke count should be even every lap of every repeat.
  • Cool down :
  • 200 easy swim, continuous

Daily total > 0:45

Week > to date > 0:45


Wednsday

Bike : - 1:00

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Hold your HR as close to 70% as you can without going above it for 35 minutes.
  • Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:00

Week > to date > 1:45


Thursday

Run : - 0:35

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • For the next 20 minutes, hold your HR as close to 70% as you can without going above it.
  • Concentrate on staying light on your feet and try to keep your leg turnover (same as cadence on a bike) as close to 90 strides per minute as you can.
  • Cool down :
  • Let your HR dip back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:20


Friday

Swimming 0:45

  • Warm up :
  • 2 sets of 100 Swimming - 100 - 100
  • Main set :
  • 6 x 150 |-§-| up to 70% with :15 rest
  • Try to hold even times on these repeats while keeping your HR below 70%.
  • Keep everything relaxed and low-key.
  • Cool down :
  • 200 easy swim, continuous

Daily total > 0:45

Week > to date > 3:05


Saturday

Bike : - 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • For the middle 40 minutes, hold your HR as close to 70% as you can without going above it.
  • Spin at 90-95 rpms in a gear that's not too stressful.
  • Cool down :
  • Let your HR dip to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:10


Sunday

Run : - 0:40

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • In the middle 25 minutes, hold your HR as close to 70% as you can without going above it.
  • Think about relaxed form  upright posture, relaxed shoulders and loose arm swings, and light footfalls.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 0:40

  Swimming 1:30 - Bike : - 2:05 - Run : - 1:15 - Total: 4:50

training sport

     Swim-bike-run-06

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Lu 34724 fois Dernière modification le jeudi, 07 juin 2012 13:38

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