BUILD PEAK FITNESS

Get ready for race day with this 6-week training plan from Joe Beer

OLYMPIC WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

DISTANCE
SWIM Warm-up: 15mins skill Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1.
work + 5mins of 50m
with 20m fast in each. Main session: Main session: Main session: Main session: Main session:
16 x 100m building pace 10 x 100m at race pace, 2 x [8 x 100m alternating 6 x 30secs flat out with 4 x 30secs flat out with
Main session: through each 4 repeats: all with 60sec RI. between race pace and 3mins active recovery/ 3mins active recovery/
12 x 100m building pace (1) relaxed, (2) below Then 2 x 75m with below race pace, with drills between. Then drills between. Then
from just below race race pace, (3) at race haul-out and walk down 40sec RI.] Then 6 x 75m 4 x 75m sighting the far 3 x 50m sighting the
pace (#1,2,3,4), to above pace, (4) above race poolside recovery, and with haul-out and walk end of the pool on every far end of the pool on
race pace (#9-12), with pace, with 40sec RI. 20sec RI. down poolside recovery, third stroke, haul-out every third stroke, and
60sec rest interval (RI). Then 6 x 75m with and 20-30sec RI. and walk down poolside 30sec RI.
Then 4 x 50m with haul-out and walk down Cool-down: 5mins easy recovery, and 30sec RI.
haul-out and walk down poolside recovery, and drills. Cool-down: 5mins easy Cool-down: 5mins easy
poolside recovery, and 20-30sec RI. drills. Cool-down: 5mins easy drills.
20sec RI. drills.
Cool-down: 5mins easy
Cool-down: 5mins easy drills.
drills.
BIKE Warm-up: ~20mins low- Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1.
to-high zone 1, include
3 x 20secs hard in last Main session: 6 x Main session: 4 x Main session: 6 x Main session: 5 x Main session: 4 x
5mins. [4mins in aero position [4mins in aero position [5mins in aero position [5mins in aero position [4mins in aero position
@~87-90% HRmax, with @~87-90% HRmax, with @~87-90% HRmax, with @~87-90% HRmax, with @~87-90% HRmax, with
Main session: 5 x 2-4mins recovery]. 4mins recovery]. 2mins recovery]. 3mins recovery]. 4mins recovery].
[4mins in aero position
@~87-90% HRmax, with Cool-down: 5min spin- Cool-down: 5min spin- Cool-down: 5min spin- Cool-down: 5min spin- Cool-down: 5min spin-
2-4mins recovery]. down plus light 15min down plus light 10min down plus light 10min down. Recover as before. down. Recover as before.
run. Recover as before. run. Recover as before. run. Recover as before.
Cool-down: 5min spin-
down plus light 20min
run. Compression wear
on after shower and
recovery drink ASAP.

RUN Warm-up: 6 x [100m Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1. Warm-up: as week 1.
@5km pace with 200m
jog recovery]. Main session: 4 x [1km Main session: 8 x Main session: 5 x [1km Main session: 6 x Main session: 5 x
@ faster than race pace [400m @ faster than @ faster than race pace [400m @ faster than [400m @ race pace with
Main session: 3 x [1km with 2min walk/jog race pace with 2min with 4min walk/jog race pace with 3min 2min walk/jog recovery
@ faster than race pace recovery between each]. walk/jog recovery recovery between each]. walk/jog recovery between each].
with 3min walk/jog re- between each]. between each].
covery between each]. Cool-down: as before. Cool-down: as before. Cool-down: as before.
Cool-down: as before. Cool-down: as before.
Cool-down:
10mins turbo, high-
cadence spin-out, then
pull-on compression
wear.