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Raise the Bar
click plan name for plan description
This plan is best for an athlete that has been running and is looking for increasing both their distance and intensity to prepare for a half marathon. The plan starts with about 4-4.5 hours of training and a 6 mile long run on Sunday. Rest day is on Friday with a cross training day on Monday.
This ten-week olympic plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 2 to 3 runs per week. The weekly volume ranges from 5 to 9 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Monday is the rest day as this plan is written and the 4th and 7th weeks are rest weeks.
This ten-week olympic plan ranges in volume from 8 - 9 hours per week (less on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.The plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto your Training Peaks calendar on the proper dates.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto your Training Peaks calendar on the proper dates.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week olympic plan ranges in volume from 5.5 - 11 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. It is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman, and will automatically load on your Training Peaks calendar on the correct dates.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This ten-week sprint plan ranges in volume from 4.5 to 7.5 hours per week and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 6 - 7.5 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto the correct dates on your Training Peaks calendar.
If you live in the Seattle area, you may want to consider attending Raise the Bar's six-week Seward Park Training Series on Tuesday nights at 6:30pm (June 12 - July 17). We will practice open-water swimming techniques, and you will get some great swim and run interval training in. More info here: http://www.weraisethebar.com/training/seward-park-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto the correct dates on your Training Peaks calendar.
If you live in the Seattle area, you may want to consider attending Raise the Bar's six-week Seward Park Training Series on Tuesday nights at 6:30pm (June 12 - July 17). We will practice open-water swimming techniques, and you will get some great swim and run interval training in. More info here: http://www.weraisethebar.com/training/seward-park-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week sprint plan ranges in volume from 4 to 7.5 hours per week and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load on the correct dates on your Traininig Peaks calendar.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load on the correct dates on your Traininig Peaks calendar.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eight-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This eight-week sprint plan ranges in weekly volume from 4.5 to 7 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 - 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This twelve-week olympic plan ranges in volume from 8 to 10.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours. This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week olympic plan ranges in weekly volume from 5.5 to 11 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. The plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 to Agust 21 ). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 to Agust 21 ). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This twelve-week sprint plan ranges in weekly volume from 6 to 7.5 hours (less on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 6 - 7.5 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon and will automatically load onto your Training Peaks calendar on the correct dates for Lake Meridian.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run interval race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon and will automatically load onto your Training Peaks calendar on the correct dates for Lake Meridian.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run interval race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week sprint plan ranges in weekly volume from 4 to 7.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
The plan Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This simple to follow ten-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train.The plan prescribes 2 swims, 3 bikes, and 3 runs per week. Friday is the rest day and the 4th and 7th weeks are rest weeks.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. More information at: http://www.weraisethebar.com/training/lake-meridian-training/.
Optional workouts are provided in case you are not able to attend the trainings.
This plan is customized for the Lake Meridain Olympic Triathlon. Raise the Bar's Triathlon Training Sessions are scheduled into the plan. They happen on Wednesday nights at 6:30pm at Lake Meridian. More information at: http://www.weraisethebar.com/training/lake-meridian-training/.
Optional workouts are provided in case you are not able to attend the trainings.
This ten-week olympic plan ranges in weekly volume from 8 to 11 hours (5.5 on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 2.5 hours, a long run of 1.5 hours, and a total weekly volume of 9 - 11 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week olympic plan ranges in weekly volume from 5.5 to 11 hours and is is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. The plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This ten-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 7 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
This eighteen-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours and is is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. The plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eight-week olympic plan ranges in weekly volume from 5 to 8.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This eight-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week. Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This eight-week sprint plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 bikes, and 3 runs per week. The weekly volume ranges from 4 to 7.5 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Friday is the rest day as this plan is written and the 4th week is a rest week.
This plan is targeted for an athlete with at least 1-2 years of triathlon experience. Because of the hill work in the plan it is ideal for a course like IM Coeur d'Alene.
Along with building the volume of the three disciplines to provide the athlete with the confidence of having a solid finish in an Ironman-distance triathlon, this plan will help the athlete build swim/bike/run-specific strength during the training with muscle tension intervals and hill repeats. The full spectrum of cardiovascular development is also targeted to provide the athlete with the greatest chance of increasing his/her aerobic capacity.
The plan is periodized with a rest week every fourth week and has a three-week linear taper to allow the athlete to absorb the training dose.
Along with building the volume of the three disciplines to provide the athlete with the confidence of having a solid finish in an Ironman-distance triathlon, this plan will help the athlete build swim/bike/run-specific strength during the training with muscle tension intervals and hill repeats. The full spectrum of cardiovascular development is also targeted to provide the athlete with the greatest chance of increasing his/her aerobic capacity.
The plan is periodized with a rest week every fourth week and has a three-week linear taper to allow the athlete to absorb the training dose.
This plan is for athletes who have been working more on swimming and running the last few months and have some catching up to do on their bikes. It assumes you have some fitness and are not just coming off the couch. There are 4-5 rides per week, 1 prescribed swim, and one prescribed run with short transition runs after a few bike rides. The weekly hours range from 6 hours to 15:45.
This eighteen-week olympic plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 5.5 to 11 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 5.5 to 11 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
This eighteen-week sprint plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
This 12-week 10K plan is a low to moderate volume plan. It assumes you are able to run/walk 4 miles continuously when beginning the plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Long runs are on Sundays; the longest run on the plan is 7 miles.
This 12-week 5K plan is a low volume plan. It assumes that you are able to run/walk 3 miles continuously, when beginning the plan. There are 3 - 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Long runs are on Sunday, and the longest run on the plan is 5 miles.
This 12-week 10K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.
This 12-week 5K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 7 miles.
This 12-week 10K plan is a moderately high volume plan. There are 5 runs per week, plus two days of crosstraining. Monday is rest day/optional crosstraining day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 12 miles.
This 12-week 5K plan is a moderately high volume plan. There are 5 runs per week, plus two days of crosstraining. Monday is rest day/optional crosstraining day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.
This plan is designed for participants in the "Moms in Motion" program presented by Raise the Bar. It assumes you are willing and able to work out 4-5 times a week with or without your kids and stroller. No minimum level of fitness is required - though we strongly recommend you discuss starting this exercise program with your doctor if this is a new type of activity for you. The longest workouts in this plan will be one hour long
This 20-week Half Ironman Training Plan is intended for an athlete with a few years of experience in the sport of triathlon who is looking to have a strong performance on race day. It is appropriate for an athlete tackling this distance for a first time - provided that athlete has been invested in the sport. There is one rest day per week built into the plan, and weekly hours ranging from 7 - 16. The long runs are generally on Saturday and long bikes on Sunday, so that RTB athletes can take advantage of the RTB Sunday ride. However, the athlete may choose to switch the long run/ride days. The workout descriptions are based upon RPE - or "Rate of Perceived Exertion". Athletes unfamiliar with RPE and more familiar working with Heart Rate or Power Zones can reference a chart included in the "Plan Details".
This 20-week Ironman Training Plan is intended for an athlete with a few years of experience in the sport of triathlon who is looking to have a strong performance on race day. It is appropriate for an athlete tackling this distance for a first time - provided that athlete has been invested in the sport. There is one rest day per week built into the plan, and weekly hours ranging from 7 - 19. The long runs are generally on Saturday and long bikes on Sunday, so that RTB athletes can take advantage of the RTB Sunday ride. However, the athlete may choose to switch the long run/ride days. The workout descriptions are based upon RPE - or "Rate of Perceived Exertion". Athletes unfamiliar with RPE and more familiar working with Heart Rate or Power Zones can reference a chart included in the "Plan Details".
This 20-week plan is designed for the athletes looking for a simple plan that will get them across the finish line. It's a low to moderate-volume plan that is appropriate for the less-experienced half ironman distance athletes or experienced triathletes who have kept their off-season volume relatively low and prefer a gentle increase in training hours. There are 3 swims/bikes/runs and a rest day.
This plan is designed for the athletes looking for a simple plan that will get them across the finish line. It's relatively low-volume and appropriate for the less-experienced ironman distance athletes or competitive triathletes who don't have a lot of time to train. There are 3 swims/bikes/runs and a rest day.
