Run
  • 32m
  • 3.30 miles
  • -----

Main Set:32m /3.30 miles

Set #1 32m Endurance
HR Zone: 1-2 RPE: 5-6


Swim
  • 31m
  • 1750.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:16m /900 yards

Set #1 16m Endurance
Pace: 02m 12s - 01m 57s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Bike
  • 51m
  • 16.80 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:31m /10.20 miles

Set #1 31m / 10.21 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim
  • 31m
  • 1750.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:16m /900 yards

Set #1 400 yards
Drills
2x(50 Drill: Kick On Side Drill, 50 Freestyle)
2X(50 Drill: Six Kick Change, 50 Freestyle)

Set #2 500 yards
Endurance
Pace: 02m 12s - 01m 57s /100 yards
Continuous Swim. Take active recovery with an easy stroke if needed to build endurance

Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Run
  • 45m
  • 4.80 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:35m /3.70 miles

Set #1 35m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike
  • 2h 25m
  • 48.20 miles
  • -----

Brick:Race Simulation. start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick. Practice nutrition.

Run
  • 18m
  • 1.90 miles
  • -----
Swim
  • 23m
  • 1350.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:08m /500 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 100 yards
Threshold
Pace: 01m 56s - 01m 47s /100 yards


Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Brick:Race Simulation. start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick. Practice nutrition.

Bike
  • 29m
  • 9.60 miles
  • -----

Easy spin on a flat course or trainer.
Main Set:29m /9.60 miles

Set #1 29m / 9.64 miles
Active Recovery
Easy spin on a flat course or trainer.

Easy spin on a flat course or trainer.

Bike
  • 35m
  • 11.70 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:15m /5.10 miles

Set #1 15m / 5.15 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

plalley's Training Plan


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