Ironman training plan - TriRadar.com

THE PLAN TIME POORYOUR12-WEEKPLANFOLD 2INTENSITY TRAINING ZONESIRONMAN FOUNDATION8-10 hours per weekUSING THESE Training Zones will help you train at the right intensity foreach session. This helps to develop specific aspects of your fitness, as wellas making sure you don’t overdo it. At this foundation stage of training onlyZones 1 – 3 are used. You can either estimate your intensity, using theTraining Zone descriptions, or use a heart-rate monitor for a more precisemeasure. If you use a heart-rate monitor, use the percentages provided,and subtract them from your maximum heart rate to calculate your zones.Tools like cycle power meters and GPS watches will also help track yourtraining progress, but they’re not essential for these plans.Ironman foundationTIMEPOORFOLD 1Sun Sat Fri Thur Wed Tue MonFOLLOW THISPLAN IF YOUHAVE UNDER10 HOURS AWEEK TO TRAINWEEK 01 WEEK 02Type Swim Distance 2.4kmInstructions W/U (Z2): 100 fc, 100 pull, 50 kick,100 fc, 50 back. Technique (Z1 to Z3): 200m kickas alternating 25m in Z3, 25m in Z1, +30 secs. 200as 25m fists, 25m fc,+30secs. 200m kick asalternating 25m in Z3, 25m in Z1,+30 secs. 200mas alternating 25m doggy paddle, 25m fc,+30secs. Main (Z3): 2 x 200 fc +45secs. 8 x 50 pull +20secs. W/D (Z1): 400 alternating back/fcType Run Time 1hrInstructions Steady run in Z2Type Swim Distance 2.4kmInstructions W/U (Z2): 200 fc bi, 50 kick, 50breast, 200 fc, 50 kick, 50 back.Technique (Z2):2 x 100m as (25 bi, 25m fc, 25m bi, 25m fc).+20secs. Main(Z3): 4 x 100m pull +30secs.400m fc breathe every 3, 5, 7 strokes + 30secs.4 x 100m fc + 30secs. W/D (Z1): 400m fcType Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15 mins in Z2REST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour40 road or MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrsInstructions Steady bike: road or MTB Z2Type Swim Distance 2.3kmInstructions W/U (Z2): 200 fc, 50 kick, 200pull, 50 kick.Technique (Z2): 2 x 100 as (25 pullankles, 25 fc, 25 pull ankles, 25 fc)+30secs.2 x 100 as (25 fists, 25 fc, 25 fists, 25m fc)+30secs. Main (Z2/Z3): 2 x 200m fc +30secs.4 x 100m pull +30secs. 4 x 50 fc +10secs.W/D (Z1): 400m back/fcType Run Time 1hrInstructions Steady run in Z2Type Swim Distance 2.7kmInstructions W/U (Z2): 500m as (200 fc, 50pull, 100 fc, 50 back, 100 fc). Technique (Z2):200m kick alternating 25m on back, 25m kickon front. 400m as 8 x (25 kick on front arms byside, 25 fc). Main (Z2/3): 400m kick as (25m Z3,25m Z1) +30secs. 400m fc +30secs. 4 x 100mpull. W/D (Z1): 400m back/fcType Run Time 40minsInstructions 15mins in Z2, 10 mins at top ofZ3, 15 mins in Z2REST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour40 road or mtb in Z2 into run 20 mins in Z2Type Bike Time 2hrsInstructions Steady bike: road or MTB Z2ZONE 1 (Z1) Recovery60 to 65% of max. Easy pace, feels nice and lightZONE 2 (Z2) Steady65 to 75% of max. Fairly easy pace. Easy enough so that you could breathejust through your nose if you wanted toZONE 3 (Z3) Tempo75% to 80% of max. Fairly hard, but sustainable paceZONE 4 (Z4) Race tempo80 to 90% of max. Hard pace, sustainable, but requires real focusZONE 5 (Z5) Red line90% to 100% max. Very hard, requires real focus, not sustainable for longKEYMTB Off-road bike FC Front crawl BACK Backstroke BREAST BreaststrokePULL FC with pull-buoy float PULL ANKLES FC with pull-buoy betweenankles KICK Kicking on front & holding float FISTS FC with closed fistsBI Bilateral breathing (every 3 strokes) W/U Warm up W/D Warm downSTAY IN THE TRAINING ZONE WITH TRIATHLON PLUSSun Sat Fri Thur Wed Tue MonWEEK 03 WEEK 04Type Swim Distance 2.4kmInstructions W/U (Z2): 800m as (400 fc, 200pull, 100 kick, 100 fc). Technique (Z2): 8 x 50mas (1-2: head up, 3-4 pull, 5-6 fists, 7-8 fc). Main(Z2/3): 400m pull +30secs. 300m fc +20secs.200m pull +10secs. 100m fc. W/D (Z1): 200malternating fc/back/pull/fcType Run Time 50minsInstructions Steady run in Z2Type Swim Distance 2.4kmInstructions W/U (Z2): 600m as 2 x (100m fc,100m pull, 100m kick).Technique (Z2): 2 x 300mas (50 fists, 50 pull, 50 head up, 50 fc, 50 pullankles, 50 fc) +30secs. Main (Z2/3): 8 x 100m as(50 fc, 50 pull). W/D (Z1): 400m as (8 x 50malternating kick/fc)Type Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2REST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour40 road or MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike: road or MTB in Z2RECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m bi. W/D (Z1): 200m alternating back/breastREST DAYType Swim Distance 2kmInstructions W/U (Z2): 200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2):400m fc, 200m pull, 100 fc. W/D (Z1):200m fcType Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2REST DAYType Brick Time 1 hour 20Instructions Bike to run session. 1 hour roador MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike: road or MTB in Z2JANUARY 2011 91TRI23.zone_plan 9111/26/10 9:52:13 AM

TRAININGZONESun Sat Fri Thur Wed Tue MonTIME POOR PLANWEEK 05 WEEK 06Type Swim Distance 2.7kmInstructions W/U (Z2): 200 fc, 200 pull, 100 fc.Technique (Z1 to Z3): 400m kick as alternating25m in Z3, 25m in Z1.+30secs.400m as 25m fists, 25m fc,+30secs.Main (Z3): 2 x 400 fc +45secs. 8 x 50 pull +20secs. W/D(Z1):200m as alternating back/fcType Run Time 80minsInstructions Steady run in Z2Type Swim Distance 2.8kmInstructions W/U (Z2): 800m as (200 fc bi, 100kick, 100 breast, 200 fc, 100 kick, 100 fc).Technique (Z2): 2 x 200m as (50 bi, 50m fc, 50mbi, 50m fc) +20secs. Main(Z3): 4 x 200m fc+30secs. 400m pull, breathe every 3, 5, 7strokes.+30secs. W/D (Z1): 400m pullType Run Time 40 minsInstructions 15mins in Z2, 10 mins at topof Z3, 15 mins in Z2REST DAYType Brick Time 2hrs 20minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrs 30minsInstructionsSteady Z2 bike ride.Include 10 mins at top of Z3Type Swim Distance 2.6kmInstructions W/U (Z2): 600m as (200 fc, 100kick, 200 pull, 100 kick). Technique (Z2): 2 x 100as (25 pull ankles, 25 fc, 25 pull ankles, 25 fc)+30secs. 2 x 100 as (25 fists, 25 fc, 25 fists, 25mfc) +30secs. Main (Z2/Z3): 2 x 400m fc +30secs.4 x 100m pull +30secs. 4 x 50 fc +10secs. W/D(Z1): 400m back/fcType Run Time 80minsInstructions Steady run in Z2Type Swim Distance 2.7kmInstructions W/U (Z2): 500m as (200 fc, 50 pull,100 fc, 50 back, 100 fc). Technique (Z2): 200mkick alternating 25m on back, 25m on front.400m as 8 x (25 kick, 25 fc). Main (Z2/3): 400mkick as (25m Z3, 25m Z1) +30 secs. 4 x 200m pull+30secs. W/D (Z1): 400m back/fcType Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15 mins in Z2REST DAYType Brick Time 2hrs 40minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrs 30minsInstructionsSteady Z2 bike ride.Include 10 mins at top of Z3Sun Sat Fri Thur Wed Tue MonWEEK 07 WEEK 08AM Type Run Time 40minsInstructions Steady run in Z2PM Type Swim Distance 2kmInstructions W/U (Z2): 200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2):400m fc, 200m pull, 100 fc. W/D (Z1):200m fcType Run Time 70minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road:W/U: 10 mins Z2. Main: 2 x 12mins in Z3, +2 minsrest. W/D: 4mins in Z2, 4 mins in Z1PM Type Swim Distance 2.4kmInstructions W/U (Z2): 600m as 2 x (100m fc,100m pull, 100m kick). Technique (Z2):2 x 300m as (50 fists, 50 pull, 50 head up, 50 fc,50 pull ankles, 50 fc) +30secs. Main (Z2/3):8 x 100m as (50 fc, 50 pull). W/D (Z1): 400m as(8 x 50m alternating kick/fc)AM Type Run Time 35minsInstructions 15mins in Z2, 5mins at top of Z3,15mins in Z2PM Type Swim Distance 1.5kmInstructions Z 1 recovery swim: Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2 hoursInstructions Bike to run session. 1 hour40mins road or MTB in Z2 into run 20 minsin Z2Type Bike Time 2 hoursInstructions Steady bike, road or MTB in Z2RECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m breathe every 3 strokes. W/D (Z1): 200malternating back/breastREST DAYType Swim Distance 2kmInstructions W/U (Z2):200 fc, 200 kick, 200pull, 100 fc.Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2): 400mfc, 200m pull, 100 fc. W/D (Z1): 200m fcType Run Time 30minsInstructions 10mins in Z2, 10mins at top of Z3,10mins in Z2REST DAYType Brick Time 1 hour 20minsInstructions Bike to run session. 1 hour roador MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike, road or MTB in Z2WEEK 09 WEEK 10WEEK 11 WEEK 12Sun Sat Fri Thur Wed Tue MonType Swim Distance 3.1kmInstructions W/U (Z2): 400 fc, 200 pull, 100 fc.Technique (Z1 to Z3): 400m kick as alternating25m in Z3, 25m in Z1.+30secs. 400m as 25mfists, 25m fc+30secs. Main (Z3): 2 x 400 fc+45secs. 8 x 50 pull + 20secs. W/D: (Z1) 400m asalternating back/fcType Run Time 90minsInstructions Steady run in Z2Type Swim Distance 2.8kmInstructions W/U (Z2): 800m as (200 fc bi, 100kick, 100 breast, 200 fc, 100 kick, 100 fc).Technique (Z2):3 x 200m as (50 bi, 50m fc, 50mbi, 50m fc) +20secs. Main(Z3): 4 x 200m fc+30secs. 400m pull, breathe every 3, 5, 7strokes.+30secs. W/D (Z1): 400m pullType Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15 mins in Z2REST DAYType Brick Time 2hrs 40minsInstructions Bike to run session. 2 hours 20road or MBT in Z2 into run 20 mins in Z2Type Bike Time 3hrsInstructions Steady Z2 bike ride. Include 2 x 10mins at top of Z3Type Swim Distance 3.2kmInstructions W/U (Z2): 800m as (200 fc, 200kick, 200 pull, 200 kick). Technique (Z2): 2 x 100as (25 pull ankles, 25 fc, 25 pull ankles, 25 fc)+30secs. 4 x 100 as (25 fists, 25 fc, 25 fists,25mfc) +30secs. Main (Z2/Z3): 2 x 400m fc +30secs.4 x 100m pull +30secs. 4 x 50 fc +10secs.W/D (Z1): 400m back/fcType Run Time 90minsInstructions Steady run in Z2Type Swim Distance 3kmInstructions W/U (Z2): 800m as (200 fc, 200pull, 200 back, 200 fc). Technique (Z2): 200mkick alternating 25m on back, 25m kick onfront. 400m as 8 x 25 kick on front arms by side,25 fc. Main(Z2/3): 400m kick as (25m Z3, 25mZ1) +30 secs. 4 x 200m pull +30secs. W/D (Z1):400m back/fcType Run Time 40minsInstructions 15mins in Z2, 10 mins at top of Z3,15 mins in Z2REST DAYType Brick Time 2hrs 40minsInstructions Bike to run session. 2 hours 20road or MTB in Z2 into run 20mins in Z2Type Bike Time 3hrsInstructions Steady Z2 bike ride. Include 2 x 10mins at top of Z3Sun Sat Fri Thur Wed Tue MonType Swim Distance 2.8kmInstructions W/U (Z2): 1,000m as (400 fc, 200pull, 200 kick, 200 fc). Technique (Z2): 8 x 50mas (1-2: head up, 3-4 pull, 5-6 fists, 7-8 fc). Main(Z2/3): 400m pull +30secs. 300m fc +20secs.200m pull +10secs. 100m fc. W/D(Z1): 400malternating fc/back/pull/fcType Run Time 80minsInstructions Steady run in Z2Type Swim Distance 2.7kmInstructions W/U (Z2): 900m as 3 x (100m fc,100m pull, 100m kick)+ 45secs. Technique (Z2):2 x 300m as (50 fists, 50 pull, 50 head up, 50 fc,50 pull ankles, 50 fc) +30secs. Main (Z2/3):8 x 100m as (50 fc, 50 pull). W/D (Z1): 400m as8 x 50m alternating kick/fcType Run Time 35minsInstructions 15mins in Z2, 5 mins at top of Z3,15 mins in Z2REST DAYType Brick Distance 2hrs 20minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrs 30minsInstructions Steady Z2 bike ride. Include10 mins at top of Z3RECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m bi. W/D (Z1): 200m alternating back/breastREST DAYType Swim Distance 2kmInstructions W/U (Z2):200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2): 400mfc, 200m pull, 100 fc. W/D (Z1): 200m fcType Run Time 30minsInstructions 10mins in Z2, 10 mins at top of Z3,10 mins in Z2REST DAYType Brick Time 1hrs 20minsInstructions Bike to run session. 1 hour road orMTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike, road or MTB in Z292 JANUARY 2011TRI23.zone_plan 9211/26/10 9:52:14 AM

THE PLAN TIME RICHYOUR12-WEEKPLANFOLD 2INTENSITY TRAINING ZONESIRONMAN FOUNDATION10-13 hours per weekUSING THESE Training Zones will help you train at the right intensity foreach session. This helps to develop specific aspects of your fitness, as wellas making sure you don’t overdo it. At this foundation stage of training onlyZones 1-3 are used. You can either estimate your intensity, using theTraining Zone descriptions, or use a heart-rate monitor for a more precisemeasure. If you use a heart-rate monitor, use the percentages provided,and subtract them from your maximum heart rate to calculate your zones.Tools like cycle power meters, and GPS watches will also help track yourtraining progress, but they’re not essential for these plans.Ironman FoundationTIMERICHSun Sat Fri Thur Wed Tue MonFOLD 1FOLLOW THISPLAN IF YOUHAVE OVER 10HOURS A WEEKTO TRAINWEEK 01 WEEK 02AM Type Run Time 30minsInstructions Steady run in Z2PM Type Swim Distance 2.4kmInstructions W/U (Z2): 100 fc, 100 pull,50 kick, 100 fc, 50 back. Technique (Z1 to Z3):200m kick as alternating 25m in Z3, 25m inZ1.+30secs. 200 as 25m fists, 25m fc. +30secs. 200m kick as alternating 25m in Z3,25m in Z1, +30secs. 200m as alternating 25mdoggy paddle, 25m fc.+30secs. Main (Z3):2 x 200 fc +45secs. 8 x 50 pull + 20secs.W/D (Z1): 400 alternating back/fcType Run Time 60minsInstructions Steady run in Z2Type Swim Distance 2.4kmInstructions Warm up (Z2): 200 fc bi, 50 kick,50 breast, 200 fc, 50 kick, 50 back.Technique(Z2): 2 x 100m as (25 bi, 25m fc, 25m bi, 25m fc).+20secs. Main(Z3): 4 x 100m pull +30secs.400m fc breathe every 3, 5, 7 strokes. +30secs. 4 x 100m fc +30secs. W/D (Z1): 400m fcAM Type Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15 mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour40 road or MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrsInstructions Steady bike: road or MTB in Z2AM Type Run Time 30minsInstructions Steady run in Z2PM Type Swim Distance 2.1kmInstructions W/U (Z2): 200 fc, 50 kick, 200pull, 50 kick. Technique (Z2): 2 x 100 as(25 pull ankles, 25 fc, 25 pull ankles, 25fc)+30secs. 2 x 100 as (25 fists, 25 fc, 25 fists,25m fc) +30secs. Main (Z2/Z3): 2 x 200m fc+30secs. 4 x 100m pull +30secs. 4 x 50 fc+10secs. W/D (Z1): 400m back/fcAM Type Run Time 60minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor or road: W/U (Z2): 10mins. Main (Z3): 10, 9, 8 mins with 90sec rests.W/D: 5 mins in Z2PM Type Swim Distance 2.1kmInstructions W/U (Z2): 500m as (200 fc, 50pull, 100 fc, 50 back, 100 fc). Main(Z2/3): 400mkick as (25m Z3, 25m Z1) +30secs. 400m fc+30secs. 4 x 100m pull. W/D (Z1): 400m back/fcAM Run Time 40minsInstructions 15mins in Z2, 10 mins at top ofZ3, 15 mins in Z2PM Type Swim Distance 1.5kmInstructions Z 1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour40 road or MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrsInstructions Steady bike: road or MTB in Z2ZONE 1 (Z1) Recovery60 to 65% of max. Easy pace, feels nice and lightZONE 2 (Z2) Steady65 to 75% of max. Fairly easy pace. Easy enough so that you could breathejust through your nose if you wanted toZONE 3 (Z3) Tempo75% to 80% of max. Fairly hard, but sustainable paceZONE 4 (Z4) Race tempo80 to 90% of max. Hard pace, sustainable, but requires real focusZONE 5 (Z5) Red line90% to 100% max. Very hard, requires real focus, not sustainable for longKEYMTB Off-road bike FC Frontcrawl BACK Backstroke BREAST BreaststrokePULL FC with pull-buoy float PULL ANKLES FC with pull-buoy betweenankles KICK Kicking on front & holding float FISTS FC with closed fistsBI Bilateral breathing (every 3 strokes) W/U Warm up W/D Warm downSTAY IN THE TRAINING ZONE WITH TRIATHLON PLUSSun Sat Fri Thurs Wed Tue MonWEEK 03 WEEK 04AM Type Run Time 30minsInstructions Steady run in Z2PM Type Swim Distance 2.4kmInstructions W/U (Z2): 800m as (400 fc, 200pull, 100 kick, 100 fc). Technique (Z2): 8 x 50mas (1-2: head up, 3-4 pull, 5-6 fists, 7-8 fc).Main (Z2/3): 400m pull +30secs. 300m fc+20secs. 200m pull +10secs. 100m fc.W/D(Z1): 200m alternating fc/back/pull/fcType Run Time 50minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):10 mins. Main (Z3): 2 x 15 mins with 90 secrests. W/D: 3 mins in Z2, 3 mins in Z1PM Type Swim Distance 2.4kmInstructions W/U (Z2): 600m as 2 x (100m fc,100m pull, 100m kick). Technique (Z2):2 x 300m as (50 fists, 50 pull, 50 head up,50 fc, 50 pull ankles, 50 fc) +30secs. Main(Z2/3): 8 x 100m as (50 fc, 50 pull). W/D (Z1):400m as (8 x 50m alternating kick/fc)AM Type Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour 40road or MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike: road or MTB in Z2RECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m breathe every 3 strokes.W/D(Z1): 200m alternating back/breastREST DAYType Swim Distance 2kmInstructions W/U (Z2):200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2):400m fc, 200m pull, 100 fc. W/D (Z1):200m fcType Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2REST DAYType Brick Time 1 hour 20Instructions Bike to run session. 1 hour roador MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike: road or MTB in Z2JANUARY 2011 93TRI23.zone_plan 9311/26/10 9:52:16 AM

TRAININGZONEWed Tue MonTIME RICH PLANThurFriSatSunWEEK 05 WEEK 06AM Type Run Time 40minsInstructions Steady run in Z2PM Type Swim Distance 2.7kmInstructions W/U (Z2): 200 fc, 200pull, 100 fc. Technique (Z1 to Z3): 400m kickas alternating 25m in Z3, 25m in Z1,+30secs.400m as 25m fists, 25m fc.+30secs. Main(Z3): 2 x 400 fc +45secs. 8 x 50 pull + 20secs.W/D (Z1): 200m as alternating back/fcType Run Time 80minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):10 mins. Main (Z3): 4 x 6 mins with 60 sec rests.W/D: 3 mins in Z2, 3 mins in Z1PM Type Swim Distance 2.8kmInstructions Warm up (Z2): 800m as (200 fcbi, 100 kick, 100 breast, 200 fc, 100 kick, 100 fc).Technique (Z2):2 x 200m as (50 bi, 50m fc, 50mbi, 50m fc). +20secs. Main (Z3): 4 x 200m fc+30secs. 400m pull, breathe every 3, 5, 7strokes.+30secs. W/D (Z1): 400m pullAM Type Run Time 40minsInstructions 15mins in Z2, 10 mins at top of Z3,15 mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrs 20minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrs 30minsInstructions Steady Z2 bike rideAM Type Run Time 40minsInstructions Steady run in Z2PM Type Swim Distance 2.6kmInstructions W/U (Z2): 600m as (200 fc,100 kick, 200 pull, 100 kick). Technique (Z2):2 x 100 as (25 pull ankles, 25 fc, 25 pullankles, 25 fc)+30secs. 2 x 100 as (25 fists, 25fc, 25 fists, 25m fc) +30secs. Main (Z2/Z3):2 x 400m fc +30secs. 4 x 100m pull +30secs.4 x 50 fc +10 secs. W/D (Z1): 400m back/fcType Run Time 80minsInstructionsSteady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):10 mins. Main (Z3): 6 x 4 mins with 60 sec rests.W/D: 3 mins in Z2, 3 mins in Z1PM Type Swim Distance 2.7kmInstructions W/U (Z2): 500m as (200 fc, 50pull, 100 fc, 50 back, 100 fc). Technique (Z2):200m kick alternating 25m on back, 25m kickon front. 400m as 8 x (25 kick on front arms byside, 25 fc). Main(Z2/3): 400m kick as (25m Z3,25m Z1) +30secs. 4 x 200m pull +30secs.W/D (Z1): 400m back/fcAM Type Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15 mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrs 20minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrs 30 minsInstructions Steady Z2 bike rideSun Sat Fri Thur Wed Tue MonWEEK 07 WEEK 08AM Type Run Time 40minsInstructions Steady run in Z2PM Type Swim Distance 2kmInstructions W/U (Z2):200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2):400m fc, 200m pull, 100 fc. W/D (Z1): 200m fcType Run Time 70minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):10 mins. Main (Z3): 2 x 12 mins, +2 mins rest.W/D: 4mins in Z2, 4 mins in Z1PM Type Swim Distance 2.4kmInstructions W/U (Z2): 600m as 2 x (100m fc,100m pull, 100m kick). Technique (Z2):2 x 300m as (50 fists, 50 pull, 50 head up, 50 fc,50 pull ankles, 50 fc) +30secs. Main (Z2/3):8 x 100m as (50 fc, 50 pull). W/D (Z1): 400m as8 x 50m alternating kick/fcAM Type Run Time 35minsInstructions 15mins in Z2, 5 mins at top of Z3,15mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrsInstructions Bike to run session. 1 hour 40road or MTB in Z2 into run 20 mins in Z2Type Bike Time 2hrsInstructions Steady bike, road or MTB in Z2RECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m breathe every 3 strokes. W/D (Z1): 200malternating back/breastREST DAYType Swim Distance 2kmInstructions W/U (Z2):200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2):400m fc, 200m pull, 100 fc. W/D (Z1):200m fcType Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2REST DAYType Brick Time 1hrs 20minsInstructions Bike to run session. 1 hour roador MTB in Z2 into run 20 mins in Z2Type Bike Time 90minsInstructions Steady bike, road or MTB in Z2WEEK 09 WEEK 10WEEK 11 WEEK 12MonAM Type Run Time 50minsInstructions Steady run in Z2PM Type Swim Distance 3.1kmInstructions W/U (Z2): 400 fc, 200 pull,100 fc. Technique (Z1 to Z3):400m kick asalternating 25m in Z3, 25m in Z1.+30secs.400m as 25m fists, 25m fc,+30secs.Main (Z3): 2 x 400 fc +45secs. 8 x 50 pull +20secs. W/D (Z1): 400m as alternatingback/fcAM Type Run Time 50minsInstructions Steady run in Z2PM Type Swim Distance 3.2kmInstructions W/U (Z2): 800m as (200 fc, 200kick, 200 pull, 200 kick). Technique (Z2):2 x 100 as (25 pull ankles, 25 fc, 25 pull ankles,25 fc)+30secs. 4 x 100 as (25 fists, 25 fc, 25fists, 25m fc) +30secs. Main (Z2/Z3): 2 x 400mfc +30secs. 4 x 100m pull +30secs. 4 x 50 fc+10secs. W/D (Z1): 400m back/fcMonAM Type Run Time 50minsInstructions Steady run in Z2PM Type Swim Distance 2.4kmInstructions W/U (Z2): 1,000m as (400 fc, 200pull, 200 kick, 200 fc). Technique (Z2): 8 x 50mas (1-2: head up, 3-4 pull, 5-6 fists, 7-8 fc). Main(Z2/3): 400m pull +30secs. 300m fc +20secs.200m pull +10secs. 100m fc. W/D(Z1): 400malternating fc/back/pull/fcRECOVERY WEEKType Swim Distance 1.4kmInstructions W/U (Z2): 200 pull, 200m fc.Main (Z2): 400m alternating 25 kick, 50 fc.Technique (Z2): 400m alternating 25m pull,25m breathe every 3 strokes. W/D(Z1): 200malternating back/breastSat Fri Thur Wed TueType Run Time 90minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):7 mins. Main (Z3): 5 mins, 6 mins, 7 mins, 6mins, 5 mins, +1 min rests. W/D (Z2): 5 minsPM Type Swim Distance 3kmInstructions W/U (Z2): 800m as (200 fc bi,100 kick, 100 breast, 200 fc, 100 kick, 100 fc).Technique (Z2): 3 x 200m as (50 bi, 50m fc,50m bi, 50m fc) +20secs. Main(Z3): 4 x 200mfc +30secs. 400m pull, breathe every 3, 5, 7strokes.+30secs. W/D (Z1): 400m pullAM Type Run Time 40minsInstructions 15mins in Z2, 2 x 4 mins at top ofZ3 (+2mins jog rest), 15mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up, withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrs 40minsInstructions Bike to run session. 2 hours20 road or MTB in Z2 into run 20 mins in Z2Type Run Time 90minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):8 mins. Main (Z3): 2 x 15 mins, +2 mins rest.W/D (Z2): 5 minsPM Type Swim Distance 3kmInstructions W/U (Z2): 800m as (200 fc, 200pull, 200 back, 200 fc). Technique (Z2): 200mkick alternating 25m on back, 25m kick onfront. 400m as 8 x (25 kick on front arms by side,25 fc). Main(Z2/3): 400m kick as (25m Z3, 25mZ1) +30 secs. 4 x 200m pull +30secs.W/D (Z1): 400m back/fcAM Type Run Time 40minsInstructions 15mins in Z2, 10 mins at top ofZ3, 15mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrs 40minsInstructions Bike to run session. 2 hours20 road or MTB in Z2 into run 20 mins in Z2Sat Fri Thur Wed TueType Run Time 80minsInstructions Steady run in Z2AM Type Bike Time 45minsInstructions Indoor trainer or road: W/U (Z2):10 mins. Main (Z3): 7 x 3 mins + 60sec rests.W/D (Z2): 7 minsPM Type Swim Distance 2.7kmInstructions W/U (Z2): 900m as 3 x (100m fc,100m pull, 100m kick)+ 45secs. Technique(Z2): 2 x 300m as (50 fists, 50 pull, 50 head up,50 fc, 50 pull ankles, 50 fc) +30secs. Main(Z2/3): 8 x 100m as (50 fc, 50 pull).W/D (Z1): 400m as (8 x 50m alternating kick/fc)AM Type Run Time 35minsInstructions 15mins in Z2, 5 mins at top of Z3,15 mins in Z2PM Type Swim Distance 1.5kmInstructions Z1 recovery swim. Mix it up withdifferent strokes, pull buoy, kick float and anyother swim toys you haveREST DAYType Brick Time 2hrs 20minsInstructions Bike to run session. 2 hours roador MTB in Z2 into run 20 mins in Z2REST DAYType Swim Distance 2kmInstructions W/U (Z2): 200 fc, 200 kick, 200pull, 100 fc. Technique (Z2): 400m as (50 fists,100 fc, 50 pull, 100 fc, 50 head up, 100 fc, 50doggy paddle, 100 fc) +30secs. Main (Z2): 400mfc, 200m pull, 100 fc. W/D (Z1): 200m fcType Run Time 30minsInstructions 10mins in Z2, 10 mins at top ofZ3, 10 mins in Z2REST DAYType Brick Time 1hrs 20minsInstructions Bike to run session. 1 hour roador MTB in Z2 into run 20 mins in Z2SunType Bike Time 3hrsInstructions Steady Z2 bike ride. Include2 x 10 mins at top of Z3Type Bike Time 3hrsInstructionsSteady Z2 bike ride. Include2 x 10 mins at top of Z3SunType Bike Time 2hrs 30minsInstructionsSteady Z2 bike ride. Include10 mins at top of Z3Type Bike Time 90minsInstructionsSteady bike, road or MTB in Z294 JANUARY 2011TRI23.zone_plan 9411/26/10 9:52:17 AM