TrainingZone

DAY WORKOUT 1 WORKOUT 2

WU 12mins Z2, 5mins as (10secs Z5, 45secs Z2), 3mins
Z2 MAIN 20mins bike power test. Ride as hard as you can
Mon Bike sustain for 20mins. Record your average power RECOVERY
WD 5mins Z2
WU 6x50m easy as (FC/PULL/KICK/FC/BACK/PULL)
+5secs rests MAIN 8x50m FC as 25m at 9/10, 25m at
Tue Swim 5/10 +15secs, 200m KICK at 7/10 +30secs, 4x100m Run Easy run at conversational pace
FC at 9/10 +30secs WD 100m FC, 100m BACK

WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2)

Wed Bike MAIN 4x5mins at 86-90% of FTP (Z3) +60secs RECOVERY
recoveries in Z1 WD 5mins in Z2

WEEK 1
WU 4x100 as (50m KICK, 50m FC, 50m PULL, 50m KICK)
+20secs rests MAIN 8x50m at 8/10 +15secs rests, 100 as
Thur Swim (50m FISTS, 50m FC) at 6/10, 4x100m FC at 8/10 +15secs Run Easy run at conversational pace
rests, WD 100m BREAST at 5/10, 100m KICK at 6/10

Fri RECOVERY RECOVERY

Sat Bike 1hr 15mins ride in Z2 (Z3 on the hills) RECOVERY

Off road if possible for 45mins. Run in Zone 2, but use

Sun Run (endurance)
the landscape for short fartlek intervals in Zones 3 to 4 RECOVERY

WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2)

Mon Bike MAIN 5x5mins at 86 to 90% of FTP (Z3) +60secs RECOVERY
recoveries in Z1 WD 5mins Z2

WU 2x(50m FC, 50m BACK, 50m FC, 50m BREAST)

Tue Swim
+15secs MAIN 2x(200m PULL at 7/10 +20secs, 100m FC
at 9/10 +10secs), 2x200m FC as (50m each at 6/10, 7/10, Run Easy run at conversational pace
8/10, 9/10) +45secs rest WD 200m (50m KICK/50m FC)
TRAINING PLAN WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2)

Boost bike power

Wed Bike MAIN 15mins, 10mins both at 86 to 90% of FTP (Z3) RECOVERY
12 +2mins recovery in Z1 WD 5mins Z2 13

WEEK 2
the 20-minute test this is known as
WU 2x (100m FC, 50m SINGLE) MAIN 4x50m FC at 8/10
your CP20 wattage. Youll need to

by 10 watts
IS THIS PLAN Thur Swim
+15secs, 2x100m FC at 8/10 +20secs, 200m FC at 8/10
Run Easy run at conversational pace
multiply this by 95% to get your +30secs, 2x100m FC at 8/10 +20secs, 4x50m FC at 8/10
+15secs WD 100m FC, 50m SINGLE, 100m PULL, 50m SINGLE
FOR YOU? Functional Threshold Power (FTP) in
watts. Once you know your FTP you Fri RECOVERY RECOVERY
can start using the Training Zones box
Get set for spring with Phil Mosleys bike-focussed Goal
on this page. At the end of the six
weeks there is another CP20 test so
sprint- and Olympic- distance triathlon plan Sat RECOVERY

I
f youre serious about improving
your cycling, a power meter is a
must. Over the last few years
theyve really come down in price,
with models by Stages and
Garmin now retailing at around 600.
In addition, more and more gyms
have Wattbikes and several home
turbo-trainers can measure power.
Power measurement is within most
peoples grasp, but the problem is
that people dont know what do with
it. Thats where this plan comes in.
Its a winter/spring triathlon
training programme for beginner to
Improve CP20 Bike 1hr 30mins ride in Z2 (Z3 on the hills)
by up to 10 that you can see how much your
watts power has changed. Providing youve
WU 10mins easy jog, 5mins as (15secs at 5km race
intermediate athletes looking to race Timescale
followed the plan, gains of 10-15 Sun Run pace, 45secs easy jog) MAIN 8x60secs at 5km race RECOVERY
at sprint and Olympic distance. It 6 weeks watts are not uncommon. pace +2mins jog recoveries WD 5mins easy
includes regular swims, runs and bike There are two mid-week bike
rides, with a focus on using a power Start point workouts, designed to improve your WU 10mins Z2, 5mins as (20secs Z3, 40secs Z2) MAIN
meter intelligently to improve your
Cycle 1hr
FTP. Its easier to do these on a static
Mon Bike 3x8mins in upper Z2, big gear, 60RPM, +3mins RECOVERY
15mins, recoveries in low Z2 (normal cadence) WD 5mins Z2
Functional Threshold Power (FTP). The Run 35mins, bike, but not essential. The run
WU 4x(50m FC, 50m BACK, 50m FC) +5secs MAIN 2x50m
basic ideas in this plan can easily be Swim 1500m workouts should help you improve Tue Swim
FC at 7/10 +10secs, 2x50m FC at 8/10 +15secs, 2x50m FC at
9/10 +20secs, 2x50m FC at 10/10 +25secs, 200m FC as RECOVERY
adapted to suit longer distance Level
too, and are at one of three intensities (50m at 7/10, 8/10, 9/10, 10/10) +60secs WD 200m FC
triathlon or duathlon events too. Beginner to easy, tempo and hard. For these
WU 10mins easy jog, 5mins as (15secs at 5km race
Youll see that the first week intermediate sessions its helpful if you have some Wed Run pace, 45secs easy jog) MAIN 10mins at approx 1hr race RECOVERY
includes a Critical Power 20-minute idea of your current race pace for 5km pace WD 5mins easy
WEEK 3
bike test (known as a CP20). This and one hour. The swim sessions are WU 2x(50m FC,50m BACK, 50m BREAST, 50m PULL)
involves riding as hard as you can prescribed in terms of your perceived Thur Swim
+10secs rests, 200m KICK MAIN 4x50m FC at 8/10 +10secs
rest,3x100m FC at 8/10 +20secs rest, 200m FC at 8/10 RECOVERY
sustainably manage for 20 minutes. exertion out of 10, with 1 being no +30secs rest WD 200m KICK, 100m BACK, 100m BREAST)
Make a note of your average power for effort and 10 being an all-out sprint.
However, youll improve quicker if you Fri RECOVERY RECOVERY
attend coached group swim sessions.
Photo: British Triathlon.org

6 WEEK PLAN TRAINING ZONES GUIDE There is also a Key to help you
DESCRIPTION
Z1 Active recovery
% FTP
<55
KEY understand abbreviations. Listen to Sat Bike 1hr 15mins ride in Z2 (Z3 on the hills) RECOVERY
WU Warm up, MAIN Main set, WD Warm down, FC Front crawl,
Z2 Endurance 56-75 PULL Front crawl with a pull-buoy float between your thighs, your body and if you feel excessively
KICK Kick with a float held out in front, SECS seconds, BACK
Z3 Tempo 76-90 Back stroke, BREAST Breast stroke, FIST FC with clenched fists, fatigued or sore, take two days off
Z4 Lactate threshold 91-105
SINGLE Single-arm FC drill (triradar.com/training-advice/
triathlon-training-perfect-single-arm-stroke/), Z1 Training completely and reassess before you Sun Run Easy run at conversational pace RECOVERY
Zone 1, Z2 Training Zone 2, Z3 Training Zone 3, Z4 Training Zone
Z5 Vo2 max 106-120
4, Z5 Training Zone 5, Z6 Training Zone 6 resume training.
Z6 Anaerobic capacity 121-150

12 TRIATHLON PLUS | March 2015 March 2015 | TRIATHLON PLUS 13

 TrainingZone
DAY ESSENTIAL WORKOUT OPTIONAL WORKOUT

WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN

Mon Bike 3x10mins at 86-90% of FTP (Z3) +90secs recoveries in RECOVERY
Z1 WD 5mins Z2

WU 200m FC, 100m BACK,100m BREAST, 200m FC MAIN

Tue Swim
400m FC at 7/10 +40secs rest, 300 PULL at 7/10 +30secs
rest, 3x100m FC at 9/10 +30secs rests WD 200 as (50m Run Easy run at conversational pace
BACK, 50m BREAST, 50m FC, 50m PULL)

WU 10mins Z2, 5mins as (10secs Z5, 45secs Z2) MAIN

Wed Bike 2x15mins at 86-90% of FTP (Z3) +2mins recoveries in RECOVERY
Z1 WD 5mins Z2
WEEK 4

WU 300m as (50m FC, 50m SINGLE), 100m KICK, 200m as

(50m PULL/50m SINGLE) MAIN 4x(200m PULL at 6/10
Thur Swim +15secs rest, 4x50m FC at 9/10 +30secs rest) WD 200m Run Easy run at conversational pace
easy FC/BACK

Fri RECOVERY RECOVERY

Sat Bike 1hr 45mins ride in Z2 (Z3 on the hills) RECOVERY

WU 10mins easy jog, 5mins as (15secs at 5km race

Sun Run pace, 45secs easy jog) MAIN 6x90secs at 5km race RECOVERY
pace +2mins jog recoveries WD 5mins easy

WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2) MAIN

Mon Bike 20mins, 15mins both at 86-90% of FTP (Z3) +2mins RECOVERY
rests in Z1 WD 5mins in Z2

WU 2x200m as (50m FC/BACK/FC/KICK) +15secs, 200m

as (50m SINGLE/50m FC) MAIN 4x100m as (100m
Tue Swim FC/100m PULL) at 8/10 +45secs, 100m KICK at 5/10, Run Easy run at conversational pace
4x100m FC as (50m 9/10, 50m 5/10) +15secs WD 200m

WU 10mins Z2, 5mins as (15secs Z4, 45secs Z2)

Wed Bike MAIN 9,8,7,6mins all at 86-90% of FTP (Z3) +60secs RECOVERY
14 recoveries in Z1 WD 5mins in Z2
WEEK 5

WU 100m FC, 100m SINGLE, 100m FC MAIN Timed 1500m:

Thur Swim
5x100m FC at 7/10 +10secs. 5x100m FC at 8/10 +10secs.
4x100m FC at 9/10 +10secs. 1x100m FC at 10/10. Subtract Run Easy run at conversational pace
2mins 20secs from total to get 1500m time WD 100m BACK

Fri RECOVERY RECOVERY

Sat Bike 2hrs ride in Z2 (Z3 on the hills) RECOVERY

WU 10mins easy jog, 5mins as (15secs at 5km race

Sun Run pace, 45secs easy jog) MAIN 20mins at approx 1hr RECOVERY
race pace WD 5mins easy

WU 10mins Z2, 5mins as (20secs Z3, 40secs Z2) MAIN

Mon Bike 4x6mins in upper Z2, big gear, 60RPM, +2mins RECOVERY
recoveries in low Z2 (normal cadence) WD 5mins Z2

WU 300m as (25m KICK/50m FC) MAIN 4x200m FC as

Tue Swim
(50m at 6/10, 50m at 7/10, 50m at 8/10, 50m at 9/10)
+30secs rests, 2x100m PULL at 7/10 +15secs rests RECOVERY
WD 200m easy BACK/BREAST

Wed Run Easy run at conversational pace RECOVERY

WEEK 6

WU 200m FC, 50m SINGLE, 100m PULL, 50m FIST MAIN

Thur Swim
2x(4x100m FC) as: 100m at 7/10 +20secs, 100m at 8/10
+25secs, 100m at 9/10 +30secs, 100m at 10/10 (+100m FC RECOVERY
recovery at 4/10) WD 200m BACK/BREAST, 100m FC

Fri RECOVERY RECOVERY

WU 12mins Z2, 5mins as (10secs Z5, 45secs Z2), 3mins

Sat Bike Z2 MAIN 20mins test. Ride as hard as you can sustain for RECOVERY
20min. Record average power WD 5mins Z2

Sun Run Easy run at conversational pace RECOVERY

14 TRIATHLON PLUS | March 2015