Week One
TRAINING PROGRAM - WEEK ONE
MONDAY
SWIM
WU: 4-8 x 25m with pull buoy. Rest as needed.
MS: Use fins and kickboard.
4 x 25m kick
4-8 x 25m easy swim
Repeat twice and rest as needed
WD: 4 x 25m with pull buoy, rest as needed.
Total 600-900 m
WU: 300m with pull buoy, 200m swim
MS: 2 x 300m with pull buoy and paddles 30 sec rest. Each 300m is easy 100m, moderate 100m, hard 100m.
3 x 100m with pull buoy and band. 20 secs rest holding best possible average.
WD: 4 x 50m pull only 15 sec rest.
Total 1400m
WU: 500m swim or with pull buoy.
MS: 4 x 300m with pull buoy, band and paddles holding best average 30 sec rest
Each 300m is easy 100m, moderate 100m, hard 100m.
5 x 100m with pull buoy and band. 15 secs rest holding best possible average.
WD: 6 x 50m pull only 15 sec rest.
Total 2500m
MONDAY PM
RUN
Easy 15-20 minutes @65-75% of MHR and then stairs set (refer video in course materials) followed by 4-6 x 50-60m strides on slight downhill before easy 5-10 after.
Easy 15-20 minutes @65-75% of MHR and then stairs set (refer video in course materials) followed by 6-8 x 60-80m strides on slight downhill before easy 10 minutes after.
TUESDAY
BIKE
20-30 minutes @ an easy pace. At this stage just focus on getting comfortable on your bike.
WU: 10 min easy building in RPM and intensity towards the end.
MS: 3 x 6 minutes @ 60-70 RPM in hardest possible gear @ 65-75% of max heart rate.
3 minutes easy spin in between each 8 minute set.
WD: 5-10 minutes easy.
WU: 15-20 min easy building in RPM and intensity towards the end.
MS: 4 x 6 minutes @ 50-60 RPM in hardest possible gear @ 65-75% of max heart rate. The last 15 seconds of each minute is out of the saddle and increase RPM to 60-70
3 minutes easy spin in between each 6 minute set.
WD: 10 minutes easy.
TUESDAY PM
RUN
Easy 25-30 minutes @ 65-75% of MHR and 4-5 x 50-60m strides on slight downhill after with walk back recovery.
Easy 30-35 minutes @ 65-75% of MHR and 6-8 x 60-80m strides on slight downhill after with walk back recovery.
WEDNESDAY
RUN
20 minutes @ 65-75% of max heart rate of 2 minutes jog and 1 minute walk.
Easy 15-20 @ 65-75% of maximum heart rate then 3 x 2 min @ 80-90% of MHR with 2 min jog walk recovery in between and easy 5 min to finish
Easy 15-20 @ 65-75% of maximum heart rate then 4-5 x 2 min @ 80-90% of MHR with 1 min jog walk recovery in between and easy 10 min to finish
WEDNESDAY PM
SWIM
40 x 50m pull/paddle 15 sec rest as 4 easy 1 hard. Aim for hard to be 5-7 sec quicker than the easy 50's.
Total 2000m
50 x 50m pull/paddle 15 sec rest as 4 easy 1 hard. Aim for hard to be 5-7 sec quicker than the easy 50's.
Total 2500m
THURSDAY
BIKE
30-40 minutes @ an easy pace. Try to ride for 10 minutes longer than Tuesday.
WU: 10 minutes easy building in RPM and intensity towards the end.
MS: 4 x 90 sec @ 85-90% of max HR and 80-90 RPM with 30 secs recovery in between.
After 4th rep easy 4 minutes. Repeat 3 times.
WD: 5 minutes easy
RUN OFF THE BIKE
10-15 min at easy pace of 70-75% of MHR
WU: 10 minutes easy building in RPM towards the end.
MS: 4 x 90 sec @ 85-90% of max HR and 80-90 RPM with 30 secs recovery in between.
After 4th rep easy 4 minutes. Repeat 4-5 times.
WD: 10 minutes easy
RUN OFF THE BIKE
15 min @ 70-75% of MHR
THURSDAY PM
REST OR CROSS TRAIN
Strength session or cross training such as pilates or yoga
FRIDAY
SWIM
WU: 4-8 x 50m every second one with pull buoy Rest as needed
MS: 4-8 x 50m of 25m hard 25m easy. Rest as needed.
2-4 x 50m hard swim rest as needed after each 50m.
WD: 4 x 50m with fins either backstroke or freestyle
Total 700-1200m
WU: 3 x 200m 15 sec rest optional pull bouy or fins
MS: 10 x 50m with fins on 1.00 holding best average. Easy 200m. Repeat x 2-3
WD: 200-300m choice
Total 2300 - 2800 m
WU: 4 x 200m 15 sec rest optional pull bouy or fins
MS: 12 x 50m with fins on 1.00 holding best average. Easy 300m. Repeat x 2-3
WD: 300-400m choice
Total 2900 - 3900m
SATURDAY
REST DAY
BIKE
Easy aerobic ride 90 min @60-70% of MHR in one harder gear than what feels comfortable.
Easy aerobic ride 1 hour 45min @60-70% of MHR in one harder gear than what feels comfortable.
SATURDAY pm
SWIM
Optional recovery swim 1000-1500m choice with fins or pull buoy.
SUNDAY
RUN
25 minutes @ 65-75% of maximum heart rate of 2 minutes jog and 1 minute walk.
35 minutes @ 65-75% of maximum heart rate.
35 minutes @ 65-75% of maximum heart rate.