TRI_plan treningowy dla średnio zaawansowanych.pdf

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1o1 tips
IntermedIate
traInIng plan
This plan is aimed at those of you training 6-8hrs a week. Print it out and stick it on
your wall to maintain an upward trajectory in Olympic and middle-distance racing
intermediate plan
Monday
Week 1
Swim.
10mins
warm-up;
10 x 25m drills with
20secs rest;
10 x 50m (25m
hard/25m easy) with
20secs rest;
5mins cool-down
Swim.
10mins
warm-up;
10 x 25m drills with
20secs rest;
15 x 50m (25m
hard/25m easy) with
20secs rest;
5mins cool-down
Swim.
10mins
warm-up;
10 x 25m drills with
20secs rest;
20 x 50m (25m
hard/25m easy) with
20secs rest;
5mins cool-down
Swim.
Complete 50%
of race distance
non-stop
Tuesday
Run.
10mins warm-up;
6 x 20secs hill reps and jog down
recovery;
15mins running at 80%maxHR;
5mins cool-down
Strength session.
30mins
Run.
10mins warm-up;
8 x 20secs hill reps and jog down
recovery;
15mins running at 80%maxHR;
5mins cool-down
Strength session.
30mins
Run.
10mins warm-up;
10 x 20secs hill reps with jog down
recovery;
15mins running at 80%maxHR;
5mins cool-down
Strength session.
30mins
Run.
10mins warm-up;
15 x 20secs brisk strides at 5k pace
and 40secs recovery;
5mins cool-down
Weights.
30mins
Wednesday
Rest day
Thursday
Bike.
Turbo 40mins.
(10mins warm-up.
10 x 60secs high cadence
(low gear at <75%maxHR)
and 60secs easy.
10mins cool-down)
Friday
Swim.
30-45mins
technique work
Saturday
Run.
40mins easy
and off-road
Strength
session.
30mins
Sunday
Bike.
60mins
steady pace
Week 2
Rest day
Bike.
Turbo 45mins,
(10mins warm-up.
12 x 60secs high cadence
(low gear at <75%maxHR)
and 60secs easy.
10mins cool-down)
Swim.
30-45mins
technique work
Run.
45mins easy
and off-road
Strength
session.
30mins
Bike.
70mins
steady pace
Week 3
Rest day
Bike.
Turbo 40mins,
(10secs warm-up,
15 x 60secs high cadence
(low gear at <75%maxHR)
and 60secs easy.
10mins cool-down)
Swim.
30-45mins
technique work
Run.
50mins easy
and off-road
Strength
session.
30mins
Bike.
80mins
steady pace
Week 4
Rest day
Bike.
25mins turbo.
10mins warm-up, 10 x
30secs at high cadence
(low gear <75%maxHR)
and 30secs recovery.
5mins cool-down
Bike.
Turbo 40mins
(10mins warm-up;
10 x 30secs at max
intensity; 90secs easy;
10mins cool-down)
Swim.
30mins
technique work
Run.
30mins easy
and off-road
Weights.
30mins
Bike.
45mins
steady pace
Week 5
Swim.
10mins
warm-up; 10 x 25m
drills with 20secs rest;
10 x 100m (50m hard/
50m easy) with 20secs
rest; 5mins cool-down
Swim.
10mins
warm-up;
10 x 25m drills with
20secs rest;
15 x 50m (25m
hard/25m easy) with
20secs rest;
5mins cool-down
Swim.
10mins
warm-up;
10 x 25m drills with
20secs rest;
20 x 50m (25m
hard/25m easy) with
20secs rest;
5mins cool-down
Swim.
Complete 50%
of race distance
non-stop
Run.
10mins warm-up;
6 x 30secs hill reps with jog down
recovery;
15secs running at 80-85%maxHR;
5mins cool-down.
Strength session.
30mins
Rest day
Swim.
45-60mins
technique and
endurance work
Run.
45mins easy
and off-road. Find
a hilly route to
build leg strength
Bike.
70mins
hilly at
steady pace.
Stay seated
on hills to
build leg
strength
Bike.
70mins
steady pace
Week 6
Run.
10mins warm-up;
8 x 20secs hill reps and jog down
recovery;
15mins running at 80%maxHR;
5mins cool-down
Strength session.
30mins
Run.
10mins warm-up;
10 x 20secs hill reps with jog down
recovery;
15mins running at 80%maxHR;
5mins cool-down
Strength session.
30mins
Run.
10mins warm-up;
15 x 20secs brisk strides at 5k pace
and 40secs recovery;
5mins cool-down
Weights.
30mins
Rest day
Bike.
Turbo 45mins,
(10mins warm-up.
12 x 60secs high cadence
(low gear at <75%maxHR)
and 60secs easy.
10mins cool-down)
Swim.
30-45mins
technique work
Run.
45mins easy
and off-road
Strength
session.
30mins
Week 7
Rest day
Bike.
Turbo 40mins,
(10secs warm-up,
15 x 60secs high cadence
(low gear at <75%maxHR)
and 60secs easy.
10mins cool-down)
Swim.
30-45mins
technique work
Run.
50mins easy
and off-road
Strength
session.
30mins
Bike.
80mins
steady pace
Week 8
Rest day
Bike.
25mins turbo.
10mins warm-up, 10 x
30secs at high cadence
(low gear <75%maxHR)
and 30secs recovery.
5mins cool-down
Bike.
Turbo 45mins
(10mins warm-up, 8 x
2mins at 85-90%MHR
and 60secs easy spin with
10mins cool down) 5mins
run off the bike
Swim.
30mins
technique work
Run.
30mins easy
and off-road
Weights.
30mins
Bike.
45mins
steady pace
Week 9
Swim.
10mins
warm-up.
10 x 25m drills with
20secs rest; 6 x 100m
hard with 30secs rest.
5mins cool-down
Run.
10mins warm-up; 6 x 30secs
hill reps and jog down recovery.
2 x 5mins running at 85-90%MHR +
2mins active recovery.
5mins cool down.
Strength session.
30mins
Rest day
Swim.
45-60mins, open
water if possible.
If not, include
open-water skills
Run.
55mins off
road and easy.
Run on terrain
similar to race
route.
Strength
session.
30mins
Bike.
70mins
including
10mins at
goal race
pace
Week 10
Swim.
10mins
warm-up. 10 x 25m
drills with 20secs rest;
8 x 100m hard with
30secs rest after each
100m.
5mins cool down
Run.
10mins warm-up. 8 x 30secs
hill reps and jog down recovery;
2 x 8mins running at 85-90%MHR
with 2mins active recovery.
5mins cool down.
Strength session.
30mins
Rest day
Bike.
Turbo 45mins
(10mins warm-up,
5 x 3mins at 85-90%MHR
with 90secs easy spin and
10mins cool down) 10mins
run off the bike
Swim.
45-60mins open
water if possible.
If not, include
open-water skills
Run.
55mins off
road and easy.
Run on terrain
similar to race
route.
Strength
session.
30mins
Bike.
80mins
including
15mins at
goal race
pace
Week 11
Swim.
10mins
warm-up; 10 x 25m
drills with 20secs rest;
10 x 100m hard +
30secs rest;
5mins cool down
Run.
10mins warm-up.
10 x 30secs hill reps and jog down
recovery.
15mins running at 85-90%MHR.
5mins cool down
Strength session.
30mins
Rest day
Bike.
Turbo 45mins.
10mins warm-up, 3 x
5mins at 85-90%MHR
and 2mins easy spin.
10mins cool down and
15mins run off the bike
Swim.
45-60mins open
water if possible.
If not, include
open-water skills
Run.
40mins off
road. Run on
terrain similar to
race route.
Weights.
30mins
Bike.
90mins
including
mid 20mins
goal race
pace
Week 12
Swim.
10mins
warm-up;
10 x 50m drills with
20secs rest;
6 x 50m sprints
at goal race pace
and 30secs rest;
5mins easy cool down
Rest day
Bike.
15mins
warm-up;
15mins
sustained effort
at goal race
pace.
Run.
5mins at
goal race pace
and 5mins easy
jog to cool down
Rest day
Swim.
15mins including
5 x 25-50m
sprints
Bike.
15mins
including middle
5mins at goal race
pace.
Run.
5mins easy
pace off the bike
Race day

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