This plan contains workouts for cycling, running and swimming, and is made for the triathlete that can easily finish any triathlon, but is ready to take it to the next level and finish in the top 10% of their age group. It’s not an easy plan, but if you stay focused, do the work, you will be there in the end. You are going to need at least 10 hours a week to make this happen and if you have 14, that’s better. I designed this plan so that you could use a power meter, heart rate monitor or pace based device to help you train in the right zones.
WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
CD: 150 easy with drills.