|
|
Example Training Program.
Here is an example training program for a serious age group athlete training
for short distance Triathlons. Key description of key workouts
are given, such as the bike interval session shown (this session
is done on a wind trainer - for this athlete). This athlete also
has a weights program. The scheduling of which workouts are done
on which days are determined to fit in with the athletes life.
The best fit scenario is usually determined through negotiation!
|
|
HR's
|
Description
|
Program
|
Swim
|
|
|
|
|
Aerobic
|
135-150
|
long
|
4-4.5km
(include 30x100 on 1:45)
|
|
Sprint/AT
|
AT
|
hard
|
squad
(1hr)
|
|
Aerobic
|
130-145
|
steady
|
squad
(1:15-1:30)
|
|
Aerobic
|
130-145
|
|
40-50min
open water
|
|
|
|
|
|
Bike
|
|
|
|
|
Long
|
<135
[target = 120]
|
easy
|
3:30-4hr
|
|
Interval
|
AT
|
hard
|
see
below
|
|
Aerobic
|
<130
|
easy
|
50-1hr
wt/1:15-1:30 road
|
|
Aerobic
|
110-130
|
high
cadence
|
1:10-1:20
wt/2-2:30 road (include 5x10sec spin outs)
|
|
|
|
|
|
Run
|
|
|
|
|
Long
|
125-145
|
Easy
– some hills
|
2hr-2:10
|
|
Interval
|
AT
|
hard
|
see
below
|
|
Aerobic
|
145-155
|
hills
|
50-1hr
|
|
brick
|
|
After
interval bike
|
15min
steady/10 min easy
|
|
|
|
|
|
|
weights
|
|
|
2xprogram
|
|
Skill
|
|
|
1x
transition practice
|
Bike interval
session
|
|
|
|
10-15
min w/u
|
|
3x(8min
steady/2min easy)- 2% [32kph- 90 rpm]
|
|
2x(4min
hard/1 min easy) – 2% [34 kph- 95-100rpm]
|
|
3x(1min
very hard/1min easy)- 3% [38kph- 70-75 rpm]
|
|
2
min easy
|
|
