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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 | ||||||||||||
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981 | Training Plan KEY | ||||||||||||||||
982 | ' | minutes | |||||||||||||||
983 | " | seconds | |||||||||||||||
984 | Zone | perceived effort zone | |||||||||||||||
985 | (") | indicates rest in between intervals | |||||||||||||||
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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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