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Training Plans for Brian Grasky
Training Plans:
click plan name for plan description
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
Base Training for Olympic to 70.3 Intermediate (10hr/week) Swim focus
by Brian Grasky 12 weeks $50.00
by Brian Grasky 12 weeks $50.00
This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.
This plan incorporates heart rate zones as well as perceived exertion to define training intensities.
This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).
This is a 12 week training plan for the Desert Classic Duathlon. It is built for the advanced duathlete, capable of 13-15 hour training weeks and an aerobic base from 2+ seasons of training, and looking to place top 5 in the division.
Plan is written by USAT Level II coach and DCD amateur champion and pro DCD racer Brian Grasky. Brian was known for a world class bike split and a strong run off T2.
The plan includes cycling, running, and both bike-run and run-nike-run brick or combo workouts. Written plan is for an athlete equally strong in both cycling and running. Athletes taking on this plan should be injury free and ready to train! The plan starts out with 45 minute runs and 1:30 bike rides.
This plan does not include swimming or strength training. If you will be racing triathlons later in the season, I recommend continuing your swim training appropriate to your swim fitness and ability.
Rubber side down!
Plan is written by USAT Level II coach and DCD amateur champion and pro DCD racer Brian Grasky. Brian was known for a world class bike split and a strong run off T2.
The plan includes cycling, running, and both bike-run and run-nike-run brick or combo workouts. Written plan is for an athlete equally strong in both cycling and running. Athletes taking on this plan should be injury free and ready to train! The plan starts out with 45 minute runs and 1:30 bike rides.
This plan does not include swimming or strength training. If you will be racing triathlons later in the season, I recommend continuing your swim training appropriate to your swim fitness and ability.
Rubber side down!
This is a 12 week training plan for the Desert Classic Duathlon. It is built for the beginner to intermediate duathlete, capable of 7-9 hour training weeks and an limited aerobic base or coming off a few months of down time. This plan will help you reach a goal of a respectable finish feeling great!
Plan is written by USAT Level II coach and DCD amateur champion and pro DCD racer Brian Grasky. Brian was known for a world class bike split and a strong run off T2.
The plan includes cycling, running, and both bike-run and run-nike-run brick or combo workouts. Written plan is for an athlete equally strong in both cycling and running. Athletes taking on this plan should be injury free and ready to train! It starts with 30 minute runs and 50 minute bike rides.
This plan does not include swimming or strength training. If you will be racing triathlons later in the season, I recommend continuing your swim training appropriate to your swim fitness and ability.
Rubber side down!
Plan is written by USAT Level II coach and DCD amateur champion and pro DCD racer Brian Grasky. Brian was known for a world class bike split and a strong run off T2.
The plan includes cycling, running, and both bike-run and run-nike-run brick or combo workouts. Written plan is for an athlete equally strong in both cycling and running. Athletes taking on this plan should be injury free and ready to train! It starts with 30 minute runs and 50 minute bike rides.
This plan does not include swimming or strength training. If you will be racing triathlons later in the season, I recommend continuing your swim training appropriate to your swim fitness and ability.
Rubber side down!
This is for a triathlete who wants to make the jump up to half iron distance racing. This will also be for you if have done the distance before, but want to train more effectively this time around. You should be able to run 30 minutes, cycle an hour, and swim 750yds before starting this plan. Follow this plan, and in 18 weeks you will be a Half Iron finsher!
The plan starts at 5 hours per week, and builds to an average 9 hours a week with a max of 10 hours a week.
This plan uses heart rate zones and perceived effort for pacing and effort level.
The plan starts at 5 hours per week, and builds to an average 9 hours a week with a max of 10 hours a week.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for the experienced athelte looking to improve at the Half Iron distance. You should have completed olympic distance triathlons and be injury free when you start this plan. This is also for you if you've done a Half Iron race...or a few...and jsut want to train right and get faster. This will require up to 15 hours per week of training, average of 11-12 hours.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Arizona.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This training plan starts at 5 hours per week with swims at 1200-1500yd, a long ride of 1:00, and a run of 30 minutes. It builds to a 2500yd swims, 3:30 bike rides, and 1:45 runs, with a long week of 12:30 total training hours.
This is for you if you've done 1/2IM before and need a training plan to get you faster; or you've done several Olympic distance races and can handle the training volume, and you feel ready to move up to 70.3. This is not for a novice at triathlon.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for you if you've done 1/2IM before and need a training plan to get you faster; or you've done several Olympic distance races and can handle the training volume, and you feel ready to move up to 70.3. This is not for a novice at triathlon.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Canada.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Florida.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Louisville.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes and has been used hundreds of times since! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes and has been used hundreds of times since! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman St. George.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Lake Placid.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for a newbie at Ironman distance racing. The plan assumes an athlete new to Ironman, but not new to endurance sports or triathlon. It's best to have accomplished a 70.3 race or two before attempting Ironman training. The plan goes to a max of about 15hrs per week, so perfect for someone on a time budget.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
To start this plan, be able to comfortably swim 1500yds, run 40 minutes, and cycle 1:15.
This plan was used by a local club with over 30 first time Ironman athletes! Become an Ironman in 15 weeks!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for advanced athletes looking to perform well in Ironman Wisconsin.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
You are a strong athelte and have a history with long course training and racing. You have raced at Ironman before, or have several Half Iron distance races under your belt.
To start this plan, you should be able to run for an hour, cycle for 2.5hrs, and swim 2000yds comfortably. This plan starts at 9hrs per week and builds to a maximum 20hrs. By following this plan and listening to your body, you will improve at Iron distance racing!
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for you if you're looking to improve your time in your next Olympic Distance race. You should have finished a few triathlons, including having completed an Olympic Distance race, and have up to 10 hours a week to train. This plan incorporates speed (tempo) training, power improvements, and brick workouts to bring your times down!
You should be able to run 30 minutes, cycle 50 minutes, and swim 800yds before starting this plan. If your fitness is better than this, your improvements will be quicker.
This plan uses heart rate zones and perceived effort for pacing and effort level.
You should be able to run 30 minutes, cycle 50 minutes, and swim 800yds before starting this plan. If your fitness is better than this, your improvements will be quicker.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for you if you have experience in triathlon, and your goal is to increase your speed at the Olympic distance. This plan demands an average of 9 hours a week and a maximum of just over 11 hours.
You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
You should have no problem running 30 minutes, riding for an hour, and swimming 800yds before strting this plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for you if you are training for Soma 70.3 for your first half iron distance race, or your experience at that distance is limited. It begins at 8 hours a week and increases to a maximum of 14 hours. In 17 weeks, you will be a 70.3 finisher!
This plan also incorporates several of the local Tucson shorter triathlons as prep races. These are optional in the plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan also incorporates several of the local Tucson shorter triathlons as prep races. These are optional in the plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This is for you if you have limited but some experience training and racing at the 70.3 distance, and are focusing on the Soma Half Iron Triathlon in Tempe. You should be injury free when you start this plan, and able to run close to 60 minutes, ride 1:30, and swim 1500 yds comfortably. This will require up to 15 hours per week of training, average of 11-12 hours, and will take you to your Half Iron PR!
This plan also incorporates several of the local Tucson shorter triathlons as prep races. These are optional in the plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan also incorporates several of the local Tucson shorter triathlons as prep races. These are optional in the plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is for you if you have done some sprint distance racing and want to get faster. You're ready for increased intensity in your training. You can cycle 1-1.5hrs, run 45 minutes, and swim comfortably for 1000yds currently. You've done a season or two of triathlon or another aerobic sport, and have the aerobic base to pick up the tempo a bit. You have 16 weeks before your event, and up to 7 hours per week to devote to training.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
Sprint Tri First-timer (8 week)by Brian Grasky $39.00
If you're a first timer looking to do your first triathlon, this plan is for you! In just 8 short weeks, you'll go from spectator to triathlete!
To start this plan, you must be healthy (not necessarily fit) and be able to swim a few lengths, bike for 30 minutes, and run for 15 minutes, but not necessarily without rest.
This plan uses perceived effort for pacing and effort level.
To start this plan, you must be healthy (not necessarily fit) and be able to swim a few lengths, bike for 30 minutes, and run for 15 minutes, but not necessarily without rest.
This plan uses perceived effort for pacing and effort level.
This plan is for you if you're looking to improve in your sprint distance racing. You're a beginner, maybe in your first or second season of triathlon. You have 6 hours per week to devote to training, and can run up to 20 minutes, ride up to 45 minutes, and swim 500yds or so right now.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
