The Sprint Triathlon plan | Week 02 |

Week > 2

  • This is the second introductory week.
  • You may feel these workouts are not enough, but this intro period is essential to get your body in tune with a specific schedule and agenda.
  • Don't worry, we will be putting in plenty of training over the next several months.
  • These early weeks will set us up to perform better, later.

Monday

  • Day Off.

Daily total > 0:00


Tuesday

Swimming 0:45

  • Warm up :
  • 600 Swimming (every 4th 25 )
  • Main set :
  • 3 sets of the following:
  • 200 |-§-| 65-70% with :20 rest
  • 100 |-§-| 70% with :10 rest
  • No added rest between sets.
  • Even though your HR may be the same on the 100s as it is on the 200s, you should be holding a faster pace on the shorter repeats.
  • This is because you have less time to get your HR up into the zone, so to get it there you will have to Swimming a little faster.
  • Cool down :
  • 4 x 50 easy swim, your choice

Daily total > 0:45

Week > to date > 0:45


Wednsday

Bike : - 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Bring your HR above 65% and as close to 70% as you can without going above it. Hold it there for 40 minutes. Spin at 90-95 rpms and vary your gearing to alter the stimulus on the legs.
  • Cool down :
  • For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 1:50


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, raise your HR up to 65-70%.
  • Concentrate on relaxed breathing, and try to breathe deeply with your diaphragm instead of shallowly through your chest.
  • Cool down :
  • Bring your HR back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:25


Friday

Swimming 0:45

  • Warm up :
  • 200 Swimming - 100 - 100 - 200 Swim
  • Main set :
  • 10 x 100 |-§-| 70% with :10 rest; best average
  • While keeping your HR under control, try to hold consistent repeat times throughout the whole set.
  • Cool down :
  • 2 x 150 easy swim, your choice

Daily total > 0:45

Week > to date > 3:10


Saturday

Bike : - 1:05

  • Warm up :
  • 15:00, begin with an easy spin in a high gear and gradually build to 65%.
  • Main set :
  • Hold your HR between 65-70% for the next 40 minutes.
  • Avoid unnecessary stress on your knees by using a gear (or gears) that allows you to spin at 90-95 rpm.
  • Cool down :
  • Allow your HR to come back down to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:15


Sunday

Run : - 0:45

  • Warm up :
  • Jog easy for the first 10 minutes, keeping your HR below 65%.
  • Main set :
  • Hold your HR at 65-70% for the next 30 minutes.
  • Practice perfect running form "proud" posture, relaxed shoulders and avoid heel-striking.
  • Cool down :
  • Jog easy below 65% to the end.

Daily total > 0:45

Week > to date > 5:00

Swimming 1:30 - Bike : - 2:10 - Run : - 1:20 - Total: 5:00

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Lu 41974 fois Dernière modification le jeudi, 07 juin 2012 14:15

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