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TRAININGZONE

The plan

TRAIN FOR
YOUR FIRST TRI
THESE PLANS WILL TAKE YOU FROM ZERO TO
TRIATHLON HERO IN THREE MONTHS
strong swimmer, you could do as
Meet the much as double the distance Ive set.
expert Just balance it, so youve got enough
energy left to focus on your weaker
Phil Mosley
disciplines throughout the week.
Coaching editor of Triathlon Plus, Mosley Make sure you check out the Key.
is an experienced coach and elite athlete Ive given you instructions on how
with a sports degree from the University to structure your swim training, but
of Chichester Id rather you went to coached
training sessions (such as sessions
IF YOURE planning on doing your run by your local tri club), or at least
first triathlon this spring, you need paid to go on a video swim analysis
to start training now. There are two session for the day. Ive also included
12-week training plans here, ideal a few open-water swim sessions, and
for getting you fit for either a sprint if your target race is open water, the
or an Olympic-distance triathlon. more you can practise the better.
For first-timers, Olympic and sprint Swimming in a lake, river or ocean feels
distance triathlons are perfect totally different from your local pool.
introductions to the world of Aside from that, all you need to do
triathlon. A sprint triathlon (750m is train. You may find you cant always
swim, 20km bike, 5km run) is often fit the session in on the day Ive
more intense, whereas an Olympic suggested, but you can always swap
triathlon is twice the distance, and the sessions around. Just try not to
requires more endurance. Whichever catch up any sessions you miss,
race you decide upon, these plans because it can make you too tired,
will give you the fitness you need to as well as increasing your injury risk.
complete your first triathlon.
These plans assume youre a To do these plans, you
relative newcomer to all three should be able to:
triathlon disciplines, but if youre
already strong at one aspect of 1 Swim 200m non-stop, preferably
triathlon, be it swimming, cycling or front crawl
running, theres no reason why you 2 Ride your bike for at least 45 minutes
cant do more than Ive suggested for 3 Run non-stop for 20 minutes
that sport. For example, if youre a

How it works
Photos Iain MacIntosh Illustrations Phil Nicodemi

Get your guide ready to go

Cut out the guide following Fold the guide in quarters Now carry it with you for
the dotted outline using the fold guides reference while training

78 FEBRUARY 2011

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THE PLAN SPRINT

YOUR FIRST TRIATHLON:


YO R
12-WU

FOLD2
INTENSITY TRAINING ZONES
USING THESE training zones will help you train at the right intensity for
E
PLANEK
each session. This helps me to develop specific aspects of your fitness, as
well as making sure you dont overdo it. You can either estimate your
intensity, using the training zone descriptions, or use a heart-rate monitor
for a more precise measure. If you use a heart-rate monitor, use the
percentages provided, and subtract them from your observed maximum
heart rate to calculate your Zones. Tools like cycle power meters and GPS
watches will also help track your training progress, but theyre not
essential for these plans.

At this stage, your training should mainly be within Z1 to Z4.


Z1 Recovery
60 to 65% of max. Easy pace, feels nice and light
Z2 Steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to
Z3 Tempo
75% to 80% of max. Fairly hard, but sustainable pace
Z4 Race tempo
80 to 90% of max. Hard pace, sustainable, but requires real focus
Your first triathlon Z5 Red line
90% to 100% max. Very hard, requires real focus, not sustainable for long

SPRINT KEY
MTB Off-road bike FC Front crawl BACK Backstroke BREAST Breaststroke
PULL FC with pull-buoy float PULL ANKLES FC with pull-buoy between

DISTANCE
FOLD1
ankles KICK Kicking on front & holding float FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes) W/U Warm up W/D Warm down

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

WEEK 01 WEEK 02 WEEK 03 WEEK 04


Type Swim Distance 600m RECOVERY WEEK
Mon

Mon

Type Swim Distance 600m


Type Swim Distance 500m Instructions 8 x 25m as (1-2: fc head up, 3-4
Instructions 10 x 25m, alternating 25m fc, Type Swim Distance 500m
Instructions 10 x 25m, alternating 25m fc, pull, 5-6 fists, 7-8 fc) +30sec rests. 200m kick
25m breast+30secs rests. 10 x 25m, Instructions 10 x 25m, alternating 25m fc,
25m breast+30secs rests. 5 x 50m kick, alternating 25m in Z2, 25m in Z4. 8 x 25m
alternating 25m pull, 25m pull 25m bi+30secs rests. 5 x 50m kick,
alternating 25m Z2, 25m Z4+30secs rests alternating fc/back/pull/fc +30sec rests
ankles+30secs rests. 100m kick in Z3 alternating 25m Z2, 25m Z4+30secs rests
Tue

Tue

Type Run Time 20 mins


Instructions Steady run in Z2 or Z3
Type Run Time 20 mins
Instructions Steady run in Z2 or Z3
Type Run Time 20 mins
Instructions Steady run in Z2 or Z3 REST DAY

Type Swim Distance 550m Type Swim Time 700m


Wed

Wed

Type Swim Distance 500m


Instructions 10 x 25m alternating 25m fc, Instructions 8x 25m alternating 25m fc, 25m Type Swim Distance 400m
Instructions 10 x 25m, alternating 25m fc,
25m breast +30 sec rests. 200m kick breast. +30secs rest. 8x 25m alternating 25m Instructions 300m fc non-stop. 1 minute
25m bi+30secs rests. 5 x 50m, alternating
alternating 25m on back, 25m kick on front. fists, 25m breast, 25m fc head up, 25m fc. rest. 100m breast
25m fc, 25m breast+30secs rests.
4x 25m alternating 25m pull ankles, 25m pull +30secs rest. 200m kick
Thur

Thur

Type Run Time 20 mins Type Run Time 20 mins Type Run Time 20 mins
Type Run Time 20 mins
Instructions 10mins in Z2. 4 mins in Z4 (+1min Instructions 10mins in Z2. 5 mins in Z4 Instructions 10mins in Z2. 6 mins in Z4
Instructions Steady run in Z2.
rest). 5mins in Z2 (+1min rest). 4mins in Z2 (+1min rest). 3mins in Z2
Fri

Fri

REST DAY REST DAY REST DAY REST DAY

Type Brick Time 1 hour


Sat

Sat

Type Brick Time 1 hour Type Brick Time 1 hour Type Brick Time 1 hour
Instructions Bike to run session. Cycle
Instructions Bike to run session. Cycle Instructions Bike to run session. Cycle Instructions Bike to run session. Cycle
50mins in Z2, into run 10mins in Z3
50mins in Z2, into run 10 mins in Z3 50mins in Z2, into run 10 mins in Z3 50mins in Z2, into run 10mins in Z3
Sun

Sun

Type Bike Time 1 hour Type Bike Time 1 hour Type Bike Time 1 hour
Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Instructions Steady bike, road or MTB Instructions Steady bike, road or MTB.
Instructions Steady bike, road or MTB,
Z2 Z2 Z2
Z2

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TRAININGZONE
SPRINT DISTANCE
WEEK 05 WEEK 06 WEEK 07 WEEK 08
Type Swim Distance 800m RECOVERY WEEK
Mon

Mon
Type Swim Distance 700m TypeSwim Distance 700m
Instructions 8 x 50m as (1-2: fc head up, 3-4
Instructions 10 x 50m, alternating 50m fc, Instructions 10 x 50m, alternating 25m fc, Type Swim Distance 500m
pull, 5-6 fists, 7-8 fc) +30sec rests. 200m
50m pull+30secs rests. 4 x 50m kick, 25m breast+30secs rests.4 x 50m kick, Instructions 10 x 25m, alternating 25m fc,
kick alternating 25m in Z2, 25m in Z4. 4 x 25m
alternating 25m Z2, 25m Z4+30secs rests alternating 25m Z2, 25m Z4+30secs rests 25m bi.+30secs rests. 5 x 50m kick,
alternating fc/back/pull/fc. +30sec rests
alternating 25m Z2, 25m Z4.+30secs rests
Tue

Tue
Type Run Time 25 mins
Instructions Steady run in Z2
Type Run Time 25 mins
Instructions Steady run in Z2
Type Run Time 25 mins
Instructions Steady run in Z2 REST DAY

Type Swim Distance 800m


Wed

Wed
Type Swim Distance 700m Type Swim Distance 800m Type Swim Distance 600m
Instructions 6x 50m alternating 50m fc,
Instructions 10 x 50m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, Instructions 400m fc non-stop. 1 minute rest.
50m breast. +30secs rest. 8x 25m
50m bi+30secs rests. 200m alternating 50m 25m bi.+30secs rests. 6 x 50m, alternating 200m breast
alternating 25m fists, 25m breast, 25m fc
fc, 25m kick 50m pull, 50m breast.+30secs rests
head up, 25m fc. +30secs rest. 100m kick
Thur

Thur
Type Run Time 25 mins Type Run Time 25 mins Type Run Time 25 mins
Type Run Time 20 mins
Instructions 10mins in Z2, 2 x 4 mins in Z4 Instructions 10mins in Z2, 4 x 2 mins in Z4 Instructions 10mins in Z2, 8 mins in Z4, 7mins
Instructions Steady run in Z2
(+2mins rest), 5mins in Z2. (+1mins rest), 4mins in Z2 in Z 2
Fri

REST DAY REST DAY Fri REST DAY REST DAY

Type Brick Time 1 hour


Sat

Sat

Type Brick Time 1 hour 15 Type Brick Time 1 hour 15 Type Brick Time 1 hour 15
Instructions Bike to run session. Cycle
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour
50mins in Z2, into run 10mins in Z3
in Z2, into run 15mins in Z3 in Z2, into run 15mins in Z3 in Z2, into run 15mins in Z3
Sun

Sun

Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour 15
Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Z 2. Instructions Steady bike, road or MTB. Z 2. Instructions Steady bike, road or MTB. Z 2.
Instructions Steady bike, road or MTB.
Include 3 x 3min efforts in Z 4, with at least Include 3 x 3min efforts in Z 4, with at least Include 3 x 3min efforts in Z 4, with at least
Z2
3min recoveries in Z2 3min recoveries in Z2 3min recoveries in Z2

WEEK 09 WEEK 10 WEEK 11 WEEK 12


Type Swim Distance 1,000m RECOVERY WEEK
Mon

Instructions 4 x 100m, alternating 50m fc, Type Swim Distance 1,000m


Mon

Type Swim Distance 800m


50m pull.+30secs rests. 2 x 100m kick, Instructions 8 x 100m, alternating 25m fc, Instructions 8 x 50m as (1-2: fc head up, 3-4 Type Swim Distance 1,000m
alternating 25m Z2, 25m Z4.+30secs rests. 25m breast. +30secs rests.4 x 50m kick, pull, 5-6 fists, 7-8 fc). +30sec rests. 200m Instructions 4 x 100m, alternating 50m fc,
4 x 100m, alternating 50m fc, 50m alternating 25m Z2, 25m Z4.+30secs rests kick alternating 25m in Z2, 25m in Z4. 4 x 25m 50m pull.+30secs rests. 2 x 100m kick,
pull.+30secs rests alternating fc/back/pull/fc. +30sec rests alternating 25m Z2, 25m Z4.+30secs rests.
4 x 100m, alternating 50m fc, 50m pull
+30secs rests
Tue

Tue

Type Run Time 35 mins Type Run Time 35 mins


Instructions Steady run in Z2 Instructions Steady run in Z2 Type Run Time 35 mins
Instructions Steady run in Z2 REST DAY
Type Swim Distance 800m
Wed

Wed

Type Swim Distance 800m Type Swim Distance 800m Instructions 6x 50m alternating 50m fc, Type Swim Distance 750m
Instructions 4 x 100m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 50m breast. +30secs rest. 8x 25m Instructions Swim open water if possible
50m bi.+30secs rests. 400m alternating 50m 25m bi.+30secs rests. 6 x 50m, alternating alternating 25m fists, 25m breast, 25m fc up to 750m, depending on the distance youll
fc, 25m kick 50m pull, 50m breast.+30secs rests head up, 25m fc. +30secs rest 100m kick be racing
Thur

Thur

Type Run Time 30 mins Type Run Time 30 mins Type Run Time 30 mins Type Run Time 30 mins
Instructions 15mins in Z2, 2 x 4mins in Z4 Instructions 15mins in Z2, 4 x 2mins in Z4 Instructions 15mins in Z2, 8mins in Z4, 7mins Instructions 15mins in Z2, 4mins at top of Z4,
(+2mins rest), 5mins in Z2 (+1mins rest), 4mins in Z2 in Z2 10mins in Z2
Fri
Fri

REST DAY REST DAY REST DAY REST DAY


Sat
Sat

Type Brick Time 1 hour 30 Type Brick Time 1 hour 30 Type Brick Time 1 hour 30 Type Bike Time 45 mins
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Steady bike, road or MTB. Z2
15mins in Z2, into run 15mins in Z3 15 mins in Z 2, into run 15mins in Z3 15mins in Z2, into run 15mins in Z3

AM Type Bike Time 1 hour 30


Instructions Steady bike, road or MTB. Z2. AM Type Bike Time 1 hour 30
Include 5 x 3min efforts in Z4, with at least Instructions Steady bike, road or MTB. Z2.
Sun

Sun

Type Bike Time 1 hour 30


3min recoveries in Z2. Include 5 x 3 minute efforts in Z4, with at least
Instructions Steady bike, road or MTB. Z 2.
Include 5 x 3min efforts in Z4, with at least PM Type SwimTime 20 mins
Instructions Open-water swim. Get in your
3 minute recoveries in Z2
PM Type Swim Distance 500m Instructions
RACE DAY
3min recoveries in Z2
wetsuit and try swimming. Use this time to Swim 500m open water in your wetsuit, in
acclimitise, dont worry about the training company
distance and dont go alone

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THE PLAN OLYMPIC

YOUR FIRST TRIATHLON:


YO R

FOLD2
12-WU
INTENSITY TRAINING ZONES
E
PLANEK
USING THESE training zones will help you train at the right intensity for each
session. This helps me to develop specific aspects of your fitness, as well as
making sure you dont overdo it. You can either estimate your intensity, using
the training zone descriptions, or use a heart-rate monitor for a more precise
measure. If you use a heart-rate monitor, use the percentages provided, and
subtract them from your maximum observed heart rate to calculate your Zs.
Tools like cycle power meters, and GPS watches will also help track your
training progress, but theyre not essential for these plans.

At this stage, your training should mainly be within Zs 1 to 4.


Z1 (Z1) Recovery
60 to 65% of max. Easy pace, feels nice and light
Z2 (Z2) Steady
65 to 75% of max. Fairly easy pace. Easy enough so that you could breathe
just through your nose if you wanted to
Z3 (Z3) Tempo
75% to 80% of max. Fairly hard, but sustainable pace
Z4 (Z4) Race tempo
80 to 90% of max. Hard pace, sustainable, but requires real focus
Z5 (Z5) Red line
Your first triathlon 90% to 100% max. Very hard, requires real focus, not sustainable for long

OLYMPIC KEY
MTB Off-road bike, FC Frontcrawl, BACK Backstroke, BREAST Breaststroke,
PULL FC with pull-buoy float, PULL ANKLES FC with pull-buoy between

DISTANCE
FOLD1
ankles, KICK Kicking on front & holding float, FISTS FC with closed fists, BI
Bilateral breathing (every 3 strokes). W/U Warm up W/D Warm down

STAY IN THE TRAINING ZONE WITH TRIATHLON PLUS

WEEK 01 WEEK 02 WEEK 03 WEEK 04


Type Swim Distance 900m RECOVERY WEEK
Mon

Mon

Type Swim Distance 800m Instructions 10 x 50m, alternating 25m fc,


Instructions 10 x 50m, alternating 25m fc, Type Swim Distance 1,000m
25m breast.+30secs rests. 10 x 25m, Type Swim Distance 750m
25m breast.+30secs rests. 6 x 50m kick, Instructions 8 x 50m as (1-2: fc head up, 3-4
alternating 25m pull, 25m pull Instructions 10 x 25m, alternating 25m fc,
alternating 25m Z2, 25m Z4.+30secs rests pull, 5-6 fists, 7-8 fc). +30sec rests. 200m
ankles.+30secs rests. 150m kick in Z3 25m bi.+30secs rests. 5 x 50m kick,
kick alternating 25m in Z2, 25m in Z4. 8 x 50m
alternating 25m Z2, 25m Z4.+30secs rests.
alternating fc/kick/pull/fc. +30sec rests
10 x 25m, alternating 25m fc, 25m bi.+30secs
rests
Tue

Tue

Type Run Time 30 mins Type Run Time 30 mins


Instructions Steady run in Z2 or Z3 Instructions Steady run in Z2 or Z3 Type Run Time 30 mins
Instructions Steady run in Z2 or Z3. REST DAY
Type Swim Distance 1,000m
Type Swim Distance 900m
Wed

Wed

Type Swim Distance 800m Instructions 8x 50m alternating 25m fc,


Instructions 10 x 50m alternating 25m fc, Type Swim Distance 800m
Instructions 10 x 50m, alternating 25m fc, 25m breast +30secs rest. 200m kick. 8x 50m
25m bi. +30 sec rests. 200m kick alternating Instructions 600m fc non-stop. 1 minute
25m bi.+30secs rests. 6 x 50m, alternating alternating 50m fists, 50m fc, 50m breast,
25m on back, 25m kick on front. 4x 25m rest. 200m breast
25m fc, 25m breast.+30secs rests 50m fc, 50m fc head up, 50m fc, 50m pull
alternating 25m pull ankles, 25m pull
ankles, 50m fc. +30secs rests
Thur

Thur

Type Run Time 25 mins Type Run Time 25 mins Type Run Time 25 mins
Type Run Time 30 mins
Instructions 15mins in Z2. 4mins in Z4 (+1min Instructions 15mins in Z2. 5mins in Z4 (+1min Instructions 10mins in Z2. 6 mins in Z4
Instructions Steady run in Z2
rest). 5mins in Z2 rest). 4mins in Z2 (+1min rest). 8 mins in Z2
Fri

Fri

REST DAY REST DAY REST DAY


REST DAY REST DAY
Sat

Sat

Type Brick Time 1 hour 10 Type Brick Time 1 hour 10 Type Brick Time 1 hour 10 Type Brick Time 1 hour
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle
in Z2, into run 10mins in Z3 in Z 2, into run 10mins in Z3 in Z2, into run 10mins in Z3 50mins in Z2, into run 10mins in Z3
Sun

Sun

Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour 15 Type Bike Time 1 hour
Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2 Instructions Steady bike, road or MTB. Z2

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TRAININGZONE
OLYMPIC PLAN
WEEK 05 WEEK 06 WEEK 07 WEEK 08
Type Swim Distance 1,200m Type Swim Distance 1,200m
Type Swim Distance 1,300m RECOVERY WEEK
Mon

Instructions 10 x 50m, alternating 50m fc, Instructions 10 x 50m, alternating 25m fc,

Mon
50m pull.+30secs rests. 4 x 50m kick, Instructions 8 x 50m as (1-2: fc head up, 3-4 Type Swim Distance 750m
25m breast+30secs rests. 4 x 50m kick,
alternating 25m Z2, 25m Z4.+30secs rests. pull, 5-6 fists, 7-8 fc) +30sec rests. 200m kick Instructions 10 x 25m, alternating 25m fc,
alternating 25m Z2, 25m Z4.+30secs rests.
10 x 50m, alternating 50m fc, 50m alternating 25m in Z2, 25m in Z4. 8 x 25m 25m bi.+30secs rests. 5 x 50m kick,
10 x 50m alternating 25m fc, 25m pull.
pull.+30secs rests alternating fc/back/pull/fc. +30sec rests. alternating 25m Z2, 25m Z4.+30secs rests.
+30secs rests
400m as 25m kick, 50m fc, 100m pull 200m fc. 10 x 25m, alternating 25m fc, 25m
bi.+30secs rests
Tue

Tue
Type Run Time 35 mins Type Run Time 35 mins
Instructions Steady run in Z2 or Z3 Instructions Steady run in Z2 or Z3
Type Run Time 35 mins
Instructions Steady run in Z2 or Z3 REST DAY
Type Swim Distance 1300m
Type Swim Distance 1,200m Type Swim Distance 1,200m Instructions 10 x 50m alternating 50m fc,
Wed

Wed
Instructions 10 x 50m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 50m breast. +30secs rest.
Type Swim Distance 1,000m
50m bi.+30secs rests. 200m alternating 50m 25m bi+30secs rests. 200m kick, alternating 8 x 25m alternating 25m fists, 25m breast,
Instructions 900m fc non-stop. 1 minute
fc, 25m kick. 10 x 50m, alternating 50m pull, 50m in Z2, 50m in Z4. 10 x 50m, alternating 25m fc head up, 25m fc. +30secs rest. 200m
rest. 100m breast
50m bi.+30secs rests 50m pull, 50m breast.+30secs rests kick in Z4. 8 x 25m alternating 25m fists, 25m
breast, 25m fc head up, 25m fc. +30secs rest.
100m pull
Thur

Type Run Time 30 mins Type Run Time 30 mins

Thur
Instructions 9mins in Z2, 3 x 4mins in Z4 Instructions 10mins in Z2, 4 x 2mins in Z4 Type Run Time 30 mins
(+2mins rest), 5mins in Z2 (+1min rest), 9mins in Z2 Instructions 10mins in Z 2, 10mins in Z4, Type Run Time 30 mins
10mins in Z2 Instructions Steady run in Z2
Fri

REST DAY REST DAY Fri


Sat REST DAY REST DAY
Sat

Type Brick Time 1 hour 20 Type Brick Time 1 hour 20 Type Brick Time 1 hour 20 Type Brick Time 1 hour
Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle
in Z2, into run 20mins in Z3 in Z2, into run 20mins in Z3 in Z2, into run 20mins in Z3 50mins in Z2, into run 10mins in Z3

Type Bike Time 1 hour 30


Sun
Sun

Type Brick Time 1 hour 30 Type Bike Time 1 hour 30


Instructions Steady bike, road or MTB. Z . Type Bike Time 1 hour 15
Instructions Steady bike, road or MTB. Z2. Instructions Steady bike, road or MTB. Z2.
Include 3 x 3min efforts in Z4, with at least Instructions Steady bike, road or MTB.
Include 3 x 3min efforts in Z4, with at least Include 3 x 3min efforts in Z4, with at least
3min recoveries in Z2 Z2
3min recoveries in Z2 3minrecoveries in Z2

WEEK 09 WEEK 10 WEEK 11 WEEK 12


Type Swim Distance 1,300m RECOVERY WEEK
Mon

Instructions 6 x 100m, alternating 50m fc, Type Swim Distance 1,400m Type Swim Distance 1,500m
Instructions 8 x 100m, alternating 25m fc, Instructions 8 x 50m as (1-2: fc head up, 3-4
Mon

50m pull.+30secs rests. 2 x 100m kick, Type Swim Distance 1,000m


alternating 25m Z2, 25m Z4.+30secs rests. 5 25m breast.+30secs rests. 4 x 50m kick, pull, 5-6 fists, 7-8 fc). +30sec rests. 200m kick Instructions 4 x 100m, alternating 50m
x 100m, alternating 50m fc, 50m alternating 25m Z2, 25m Z4.+30secs rests. alternating 25m in Z2, 25m in Z4. 4 x 50m fc, 50m pull.+30secs rests. 2 x 100m kick,
pull.+30secs rests 400m as alternating 25m kick, 50m fc alternating fc/back/pull/fc. +30sec rests. alternating 25m Z2, 25m Z4.+30secs rests.
300m fc, 200m pull, 100m fc, all at race pace, 4 x 100m, alternating 50m fc, 50m
+45 secs rests. 100m fc warm down in Z2. pull.+30secs rests
Tue

Tue

Type Run Time 40 mins Type Run Time 40 mins


Instructions Steady run in Z2 Instructions Steady run in Z2 Type Run Time 40 mins
Instructions Steady run in Z2 REST DAY
Type Swim Distance 1500m
Type Swim Distance 1,200m Type Swim Distance 1,400m
Wed

Instructions 4x 100m alternating 100m fc,


Wed

Instructions 4 x 100m, alternating 50m pull, Instructions 10 x 50m, alternating 25m fc, 100m pull. +30secs rests. 8x 25m alternating
25m bi.+30secs rests. 10 x 50m, alternating Type Swim Distance 1500m
50m bi.+30secs rests. 400m alternating 50m 25m fists, 25m fc, 25m fc head up, 25m fc. Instructions Swim open water if possible - up
fc, 25m kick. 4 x 100m, alternating 50m pull, 50m pull, 50m breast.+30secs rests. 2 x +30secs rest 200m kick in Z 2. 500m fc, in Z 3.
200m fc, at race pace, +1min rest. to 1500m
50m bi.+30secs rests 200m as 50m fc, 50m back, 50m breast, 50m
fc.
Thur

Thur

Type Run Time 35 mins Type Run Time 35 mins


Instructions 10mins in Z2, 3 x 4mins in Z4 Instructions 15mins in Z2, 4 x 2 mins in Z4 Type Run Time 35 mins Type Run Time 30 mins
(+2mins rests), 9mins in Z2 (+1mins rest), 9mins in Z2 Instructions 15mins in Z2, 8 mins in Z4, Instructions 15mins in Z2, 4 mins at top of Z 4,
12mins in Z2 10mins in Z2
Fri
Fri

REST DAY REST DAY REST DAY REST DAY


Sat

Type Brick Time 1 hour 45 Type Brick Time 1 hour 45


Sat

Instructions Bike to run session. Cycle 1 hour Instructions Bike to run session. Cycle 1 hour Type Brick Time 1 hour 45 Type Bike Time 1 hour
20 mins in Z2, into run 25 mins in Z3 20 mins in Z2, into run 25 mins in Z3 Instructions Bike to run session. Cycle 1 hour Instructions Steady bike, road or MTB.
20mins in Z2, into run 25mins in Z3 Z2

AM Type Bike Time 1 hour 45


Instructions Steady bike, road or MTB. Z2.
Include 5 x 3 minute efforts in Z4, with at least AM Type Bike Time 1 hour 45
Type Bike Time 1 hour 45
Sun

3 minute recoveries in Z2. Instructions Steady bike, road or MTB. Z 2.


Sun

Instructions Steady bike, road or MTB. Z2.


Include 5 x 3min efforts in Z4, with at least
PM Type Swim Time 20 mins
Instructions Open water swim. Get in your
Include 5 x 3min efforts in Z4, with at least
3min recoveries in Z2. RACE DAY
3min recoveries in Z2 wetsuit and try swimming.Use this time to PM Type Swim Distance 1,000m
acclimatise, dont worry about the training Instructions Swim 1,000m open water in
distance and dont go alone your wetsuit, in company

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