SCSC TRIATHLON TRAINING

	B	C	D	E	F	G	H	I	J
1
2	SCSC TRIATHLON TRAINING TEMPLATE
3	This is a suggested training plan Sprint Triathlon distance. Please consult with your trainers and adjust accordinly to create the optimal training plan for yourself
4	Week	MON	TUE	WED	THU	FRI	SAT	SUN	TOTAL

5	1	Apr 29	Apr 30	May 1	May 2	May 3	May 4	May 5	1,350m SWIM 60' BIKE 50' RUN
6		650 SWIM	30' BIKE	30' RUN	REST DAY	700 SWIM	30' BIKE 20' RUN	REST DAY
7		13x50 (35") Zone 1	Zone 1	10' Zone 1 10' Zone 2		3x100 (45") Zone 2 8x50 (30") Zone 3	15' Zone 1 20' Zone 2 - 20' Zone 2
8		insert your training result	insert your training result	insert your training result		insert your training result	insert your training result
9	2	May 6	May 7	May 8	May 9	May 10	May 11	May 12	1,400m SWIM 80' BIKE 70' RUN
10		600 SWIM	40' RUN	40' BIKE	REST DAY	800 SWIM	40' BIKE 30' RUN	REST DAY
11		8x75 (40") Zone 2	20' Zone 1 20' Zone 2	15' Zone 1 25' Zone 2		4x100 (45") Zone 2 8x50 (30") Zone 3	15' Zone 1 25' Zone 2 - 30' Zone 2
12		insert your training result	insert your training result	insert your training result		insert your training result	insert your training result
13	3	May 13	May 14	May 15	May 16	May 17	May 18	May 19	1,900m SWIM 110' BIKE 80' RUN
14		900 SWIM	50' RUN	60' BIKE	REST DAY	1,000 SWIM	50' BIKE 30' RUN	REST DAY
15		1x20 Zone 1 5x80 (20") Zone 2 6x80 (20") Zone 3	15' Zone 1 25' Zone 2 10' Zone 3	20' Zone 1 40' Zone 2		1x 500 (2') Zone 2 5x100 (20") Zone 2	20' Zone 1 30' Zone 2 - 30' Zone 2
16		insert your training result	insert your training result	insert your training result		insert your training result	insert your training result
17	4	May 20	May 21	May 22	May 23	May 24	May 25	May 26	1,800m SWIM 140' BIKE 80' RUN
18		800 SWIM	50' RUN	80' BIKE	REST DAY	1,000 SWIM	60' BIKE 30' RUN	REST DAY
19		2x200 (30") Zone 2 4x100 (20") Zone 2	15' Zone 1 25' Zone 2 10' Zone 3	20' Zone 1 25' Zone 2 15' Zone 3 20' Zone 2		10x100 (20") #3, #6 and #9 in Zone 4, the rest in Zone 1	60' Zone 1 - 30' Zone 2
20		insert your training result	insert your training result	insert your training result		insert your training result	insert your training result
21	5	May 27	May 28	May 29	May 30	May 31	Jun 1	Jun 2	Race week! Stay hydrated, eat well and rest properly. Good luck!
22		700 SWIM	20' RUN	30' BIKE	REST DAY	15' BIKE	40' BIKE 30' RUN	REST DAY
23		200 Zone 1 8x50 (20") 25 Zone 4, 25 Zone 1. 100 Zone 1	12' Zone 1 3' Zone 3 5' Zone 1	15’ Zone 1 5’ Zone 3 5’ Zone 2 5' Zone 1		Zone 1	15' Zone 1 25' Zone 2 - 30' Zone 2
24		insert your training result	insert your training result	insert your training result		insert your training result	insert your training result
980
981		Training Plan KEY
982	'	minutes
983	"	seconds
984	Zone	perceived effort zone
985	(")	indicates rest in between intervals
986
987		Rate of Perceived Exertion - RPE Training
988	Zone 1	Gentle rhythmic breathing. Pace is easy and relaxed. The intensity is a jog, or very easy swim or bike spin.
989	Zone 2	Breathing rate and pace increase slightly. You should still be comfortable but with slightly deeper breathing. Running and cycling pace remains comfortable and conversation is possible.
990	Zone 3	Become aware of breathing a little harder. Pace is moderate with a stronger swimming, cycling or running rhythm. This is “feel good” fast. It is slightly more difficult to hold conversation.
991	Zone 4	Starting to breathe hard, pace is fast and beginning to get uncomfortable and should be challenging to maintain. This effort is approaching an all-out 15-minute swim, or 30-minute bike and run pace.
992	Zone 5	Breathing is deep, forceful and you may notice a second significant change in breathing pattern. Pace is all-out sustainable for one to five minutes. Focus is required and it should feel moderately uncomfortable.
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