My first olympic triathlon · HR/Pace
Plan description
Training plan to prepare for your first olympic triathlon.
Objective to enjoy and be Finisher of your first competition.
Training programming based on heart rate for cycling sessions and pace for swimming and running.
Duration of 13 weeks.
Sample week
Week 2
FUNCTIONAL PACE
Goal: Functional Power
100 warm up
20 x 50 crawl z 4 recovery 15"
100 cooldown
VO2 MAX 3x6x40" r. 20"
Goal: VO2 max
15' warm-up
3x6x40" z 6 recovery 20" easy between sets and 2' easy between blocks
Free cooling until completing the total training time
W3A FUNCTIONAL POWER
10' z 1
6 x 1' z 6 recovery 1' z 1
5' z 1
10' z 3
5' z 1
2 x 10' z 4 recovery 2' z 1
10' z 3
10' z 1
GLOBAL
200 z 1
4 x 50 drills*
2 x 100 crawl z 7 recovery 30"
4 x 50 crawl z 6 recovery 20"
5 x 100 crawl z 5 recovery 20"
5 x 100 crawl z 4 recovery 5"
200 z 1
Pre-activity comments:
*http://www.220triathlon.com/training/swim/10-essential-pool-swim-drills-for-triathletes/11545.html
INTENSIVE AEROBIC RUN 6x2' z 4
Goal: Intensive Aerobic
Warm-up 10' z 1
5' z 2
6x2' z 4
Cool down 5-10'
GLOBAL W1A
Goal: Global
20' z 1
5 x 2' z 6 recovery 5'
10' z 4 recovery 5-10'
10' z 3
4 x 3' z 4 at 120 rpm recovery 3'
10' z 1
REST/JOKER
Goal: Recovery / Recovery from training.
Rest completely on this day if you have done all the training sessions of the week or take advantage of the day to recover some training that you have not done from Monday to Saturday, having space to run the different sessions one day forward.
If you have done everything and feel like it, you can go out on the bike for a couple of hours or so to enjoy the training. Try to go out with more people. Do not go too far to be able to train normally during the week.