Triathlon medium distance · Zwift/Pace
Plan description
Specific training plan for medium distance triathlon using Zwift and pace.
Ideal for triathletes who have little time and need to optimize their training program to the maximum.
Duration of 13 weeks.
Sample week
Week 2
SWIMMING AER. EXT./TECHNIQUE
400 styles z 1-2
10 x 25 crawl technique recovery 10"
12 x 100 crawl z 3 recovery 5"
10 x 25 crawl kick recovery 15"
400 styles z 2-1
RUN AER. EXT./SPEED 10 x 30" PACE
15' z 1
10 x 30" z 6 recovery 2' z 2
10' z 1
TRIATHLON STRENGTH
Goal: Strength
Specific session for triathlon. Triathlon.pdf
ZWIFT FTP 2x(1' z 5 + 3x3'30" z 3 => z 4)
Goal: FTP
3x3' z 1 => z 2
2x1' z 3 recovery 1' z 1
2x1' z 4 recovery 1' z 1
2' z 1
5' z 4
2' z 1
2x(1' z 5 + 3x3'30" z 3 => z 4) recovery 2' z 1
3x3' z 2 => z 1
Pre-activity comments:
Once you have completed it, you can extend more up to 1h30-2h maximum but always at a comfortable pace (power zone 2) and high cadence (90-100 rpm).
SWIMMING AER. EXT./TECHNIQUE
400 styles z 1-2
12 x 25 crawl technique recovery 10"
7 x 200 crawl z 3 recovery 10"
400 styles z 2-1
3A AER. EXT. HR
Goal: Aer. Ext.
60' z 1-2
Pre-activity comments:
Free training mainly on flat or undulating course without steep slopes, at a pace between comfortable and comfortable-medium, adapting the intensity according to the terrain but without forcing at any time. You can stretch freely but without being conditioned by fatigue for the training sessions of the following days. Look for more to do a lap that motivates you than not to strictly comply with the scheduled time.
SWIMMING STRENGTH
Goal: Strength
Specific session for swimming. Swimming.pdf
ZWIFT AER. EXT./FRC 8x4'40 z 3 & 20" z 6
Goal: Aer. Ext./FRC
3x3' z 1 => z 2
1' z 1
1'z 5
1' z 1
3x1' z 2 => z 4
4' z 4
1' z 1
8x4'40 z 3 & 20" z 6
3x3' z 2 => z 1
Pre-activity comments:
Once you have completed it, you can extend more up to 1h30-2h maximum but always at a comfortable pace (power zone 2) and high cadence (90-100 rpm).
SWIMMING AER. INT./TECHNIQUE
400 styles z 1-2
12 x 25 crawl technique recovery 10"
2 x 100 crawl z 3 recovery 5"
6 x 150 crawl (50 z 2/25 z 5) recovery 15"
12 x 25 crawl kick recovery 15"
400 styles z 2-1
3C TRAIL AER. EXT. HR
Goal: Aer. Ext.
90' z 1-2
Pre-activity comments:
Free training in the mountains at a pace between comfortable and comfortable-medium (walk uphill if necessary), adapting the intensity according to the terrain but without forcing yourself at any time. You can stretch freely but without being conditioned by fatigue for the training sessions of the following days. Look for more to do a lap that motivates you than not to strictly comply with the scheduled time.
There is no problem in exchanging the order of the weekend training sessions.
CYCLING AER. EXT. POWER
Goal: Aer. Ext.
120-180'z 1-2
Pre-activity comments:
Free cycling training at an always comfortable intensity.
If the weather is bad, you can change it for a 1h30 session in Zwift without it being very intense.