Copy of Triathlon workouts

1: Jan. 30-Feb.3

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 30 min. with spin-ups Zone 1-2
Friday: Run 20 min. Zone 1
Tuesday: Swim 10x50 (45 sec. RI) Zone 1
Weekly Totals: 2 hr. 30 min - 3hr.
Saturday: Bike 35 min. Zone 1 Flat course
Monday: Run 20 min. Zone 1
Sunday: Strength AA 30-60 min. OR Day Off
Thursday: Swim 10x50 (30 sec. RI) Zone 1
Week: 1: Jan. 30-Feb.3

2: Feb. 5-11

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with ILT work Zones 1-2
Friday: Run 30 min. Zone 1
Tuesday: kf
Weekly Totals: 2 hr. 30 min. - 3 hr.
Saturday: Bike 60 min. Zone 1 Flat Course
Monday: Swim 10x50 (30 sec. RI) Zone 1
Sunday: Stength AA 45-60 min. Or Day Off
Thursday: Swim 10x50 (20 sec. RI) Zone 1
Week: 2: Feb. 5-11

3: Feb. 12-18

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 30 min. at 90 RPM Zone 1
Friday: Bike 30 min.
Tuesday: Swim 10x50 (10 sec. RI) Zone 1
Weekly Totals: 2 hr. - 2 hr. 15 min.
Saturday: Day Off
Monday: Day Off
Sunday: Stength AA 45-60 min. Or Day Off
Thursday: Brick: Run 10-15 min. Swim 10-15 min. Zone 1
Week: 3: Feb. 12-18

4: Feb. 19-25

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with Spin-ups. Zone 1-2
Friday: Run 30 min. Zones 1-2 Cadence
Tuesday: Swim 10x50 (15 sec. RI) Zone 1-2
Weekly Totals: 3 hr. - 3 hr. 30 min.
Saturday: Bike 1 hr. Zones 1-2 Rolling Course
Monday: Run 30 min. Zone 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Swim 8x75 (20 sec. RI) Zones 1-2
Week: 4: Feb. 19-25

5: Feb. 26- Mar. 4

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with ILT work. Zones 1-2
Friday: Swim 5-7x100 (20 sec. RI) Zones 1-2
Tuesday: Swim 10x50 (10 sec. RI) Zones 1-2
Weekly Totals: 3 hr. 15 min. - 3 hr. 45 min.
Saturday: Bike 1 hr. 15 min. Zones 1-2 Rolling course
Monday: Run 30 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Brick: Bike 30 min. Run 30 min. Zones 1-2 Cadence
Week: 5: Feb. 26- Mar. 4

6: Mar. 5-11

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with Spin ups Zone 1-2
Friday: Swim 5-7x100 (15 sec. RI) Zones 1-2
Tuesday: Swim 10x50 (10 sec. RI) Zones 1-2
Weekly Totals: 3 hr. 15 min. - 3 hr. 45 min.
Saturday: Bike 1 hr. 30 min. Zones 1-2 Rolling course
Monday: Run 40 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Brick: Bike 30 min. Run 30 min. Zones 1-2
Week: 6: Mar. 5-11

7: Mar. 12-18

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. at 90 RPM Zones 1-2
Friday: Brick: Bike 45-60 min. Run 15-20 min. Zones 1-2
Tuesday: Swim 200 steady rest 1 min. 10x25 (15 sec. RI) odds EZ, evens fast Zones 1-2
Weekly Totals: 2 hr. - 2 hr. 15 min.
Saturday: Day Off
Monday: Day Off
Sunday: Strength SM 45 min. or Day Off
Thursday: Day Off
Week: 7: Mar. 12-18

8: Mar. 19-25

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with Spin Ups Zones 1-2
Friday: Run 40 min. Zones 1-3 Accels
Tuesday: Swim 10-12x50 (30 sec. RI) odds EZ, evens fast Zones 1-3
Weekly Totals: 3 hr. 45 min- 4 hr. 15 min.
Saturday: Bike 1 hr. 30 min. Zones 1-3 Terrain similar to race
Monday: Run 30 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Swim 1x200 (20 sec. RI), 3-5x100 (10 sec. RI) Zones 1-2
Week: 8: Mar. 19-25

9: Mar. 26- Apr. 1

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with ILT work Zones 1-2
Friday: Run 40 min. Zones 1-3 Accels
Tuesday: Swim 10-12x50 (30 sec. RI), odds EZ, evens fast Zones 1-3
Weekly Totals: 4 hr. - 4 hr. 30 min.
Saturday: Bike 1 hr. 45 min. Zones 1-3 Terrain similar to race
Monday: Run 30 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day off
Thursday: Swim 2x200 (20 sec. RI), 2-4x100 (10 sec. RI) Zones 1-2
Week: 9: Mar. 26- Apr. 1

10: Apr. 2-8

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. at 90 RPM Zones 1-2
Friday: Brick: Bike 60-75 min. Run 20-30 min. Zones 1-3
Tuesday: Swim 300 steady, rest 1 min., 6-8x25 (15 sec. RI), odds easy, evens fast Zones 1-3
Weekly Totals: 2 hr. - 2 hr. 14 min.
Saturday: Day Off
Monday: Day Off
Sunday: Strength SM 45 min. or Day Off
Thursday: Day Off
Week: 10: Apr. 2-8

11: Apr. 9-15

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 mins with Spin ups. Zones 1-2
Friday: Run 40-50 min. Zones 1-2 Accels
Tuesday: Swim 10-12x50 (2 easy, 2 fast) repeat pattern (30 sec. RI), Zones 1-2
Weekly Totals: 4 hr. 30 min. - 5 hr.
Saturday: Bike 2 hr. Zones 1-3 Terrain similar to race
Monday: Run 30 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI)
Week: 11: Apr. 9-15

12: Apr. 16-22

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 45 min. with ILT work. Zones 1-2
Friday: Run 40-50 min. Zones 1-2 Accels
Tuesday: Swim 10-12x50 (2 easy, 2 fast) repeat pattern (30 sec. RI), Zones 1-2
Weekly Totals: 3 hr. 45 min. - 4 hr. 15 min.
Saturday: Bike 1 hr. 30 min. Zones 1-3 Terrain similar to race
Monday: Run 30 min. Zones 1-2
Sunday: Strength SM 45-60 min. or Day Off
Thursday: Swim 500 steady at race pace (1 min. RI) Zones 1-3 Optional: Add 4-6x50 (20 sec. RI)
Week: 12: Apr. 16-22

13: April 23-29

Mon, 09 Jun 2008 04:20:53 GMT

Wednesday: Bike 30 min at 90 RPM Zones 1-2
Friday: Bike 20-30 min. Zones 1-2 or Day Off
Tuesday: Swim 10x50 (25 yd easy, 25 yd at race pace), repeat pattern (30 sec. RI) Zones 1-2
Weekly Totals: 1 hr. - 1 hr. 30 min. + Race time
Saturday: RACE
Monday: Run 20 min. Zones 1-2 Include a few 20 sec. accels
Sunday: Day Off
Thursday: Day Off
Week: 13: April 23-29