Novice USAT Olympic Age Group Championship 4-week plan
4 weeks - $0.00
Total Miles: 8
Total Hours: 31
Total Miles: 8
Total Hours: 31
First year triathlete who has been training and doing races during 2010. The athlete should have completed at least one sprint race during the summer, and be training at a minimum of about 10 hours per week (on non-recovery weeks)
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
Open Water Swim w/sighting
Planned Time: 0:30:00
Swim Open Water in Zone 2, as continuous as possible or with minimal rest intervals. Practice sighting!
Planned Time: 0:30:00
Swim Open Water in Zone 2, as continuous as possible or with minimal rest intervals. Practice sighting!
Workout #2 : Run
Hilly Cruise intervals in Zones 4-5a
Planned Time: 0:45:00
On a moderate hill (about 4-6% grade) run 3-4 intervals of 5 minutes each. Build to heart rate Zones 4-5a. Walk or easy jog downhill - this is your recovery time. Focus on good form running uphill!
Planned Time: 0:45:00
On a moderate hill (about 4-6% grade) run 3-4 intervals of 5 minutes each. Build to heart rate Zones 4-5a. Walk or easy jog downhill - this is your recovery time. Focus on good form running uphill!
Workout #3 : Bike
Hilly/headwind Intervals
Planned Time: 1:30:00
Do 3-4 x 6-8 minutes on a 2% hill (or into a headwind) in heart rate Zone 3. Use a big gear and cadence 60-70 rpm. Ride in the aero position. 2 minute recoveries between each interval. Remainder of workout time is Zone 2 endurance ride.
Planned Time: 1:30:00
Do 3-4 x 6-8 minutes on a 2% hill (or into a headwind) in heart rate Zone 3. Use a big gear and cadence 60-70 rpm. Ride in the aero position. 2 minute recoveries between each interval. Remainder of workout time is Zone 2 endurance ride.
Workout #4 : Custom
How to Determine T-pace
Warm up for 10-20 minutes, then: 1. Swim 3 x 300, with 30 second Rest Interval. Goal is to swim the highest sustained speed over all three 300s, so pace yourself. 2. Get your time for each 300. The times for each 300 should be within 15 seconds of each other. 3. Average the three times, and divide by 3 to get a 100 yard/meter distance 4. This is your T-pace, which is used for speed work.
Warm up for 10-20 minutes, then: 1. Swim 3 x 300, with 30 second Rest Interval. Goal is to swim the highest sustained speed over all three 300s, so pace yourself. 2. Get your time for each 300. The times for each 300 should be within 15 seconds of each other. 3. Average the three times, and divide by 3 to get a 100 yard/meter distance 4. This is your T-pace, which is used for speed work.
Workout #5 : Swim
Short intervals & recovery for 1700
Planned Time: 0:30:00
Warm Up: 200 free, 100 kick Main Set: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 8 x 100 @ T-pace (RI: 10) 8 x 50 @ T-pace (RI: 10) Cool down: 200 easy
Planned Time: 0:30:00
Warm Up: 200 free, 100 kick Main Set: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 8 x 100 @ T-pace (RI: 10) 8 x 50 @ T-pace (RI: 10) Cool down: 200 easy
Workout #6 : Day Off
Recovery day
Workout #7 : Run
No zone 3 or above
Planned Time: 2:00:00
Run easy in heart rate Zones 1-2 on gently rolling course. NO zone 3. Walk the hills, if necessary, to hold heart rate down.
Planned Time: 2:00:00
Run easy in heart rate Zones 1-2 on gently rolling course. NO zone 3. Walk the hills, if necessary, to hold heart rate down.
Workout #8 : Brick
90/60 Brick @ Zones 2-3
Planned Time: 2:30:00
Bike 1:30 in mostly Zones 1-3. Transition (in no more than 3 minutes) to a 1:00 run in heart rate Zones 2-3. Refuel as you plan to do in the race.
Planned Time: 2:30:00
Bike 1:30 in mostly Zones 1-3. Transition (in no more than 3 minutes) to a 1:00 run in heart rate Zones 2-3. Refuel as you plan to do in the race.
Workout #9 : Swim
100s for 2550
Planned Time: 0:30:00
Warm Up: 50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast Main Set: 3 x (5 x 100 very fast (RI: 30 seconds), 50 kick easy) 1 x 100 fastest of workout Cool Down: 300 easy swim
Planned Time: 0:30:00
Warm Up: 50 swim, 50 kick, 100 swim, 50 kick, 200 drills, 50 swim fast Main Set: 3 x (5 x 100 very fast (RI: 30 seconds), 50 kick easy) 1 x 100 fastest of workout Cool Down: 300 easy swim