Endurance Sport Training

Triathlon training for everyday people

Workouts for the week of July 16th

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Complete both workouts this week

Workout 1:

Warm-up : swim 300, pull 300, kick 200

Main Set:  descending ladders = repeat 2 times swim 300, 200, 100 (rest 20 sec b/t each interval and 2 min b/t sets)

Warm-down: swim 100 easy

Workout 2:

Warm-up: swim 100, kick 100, pull 100, swim 200

Main Set:  8 x 100 (rest 15 sec b/t intervals)

4 x 50 all out  sprint (rest 2 min b/t interval)

Warm-down: swim 200

Bike

Complete one interval or threshold workout.  Complete the long workout this week.

Workout 1 (interval):

Warm-up: ride in an easy gear for 10 min

Main Set:  6 x 3 min at 80% in a middle gear (1 min active recovery b/t sets)

6 x 3 min at 80% in a big gear (1 min active recovery b/t sets)

Ride at a moderate effort  in a middle gear for  15 min

Cool down:  Ride easy for 5-10 min

Workout 2 (threshold):

Warm-up: ride in an easy gear for 10 min

Main Set:  3 x 20 min at moderate effort in a middle gear (2 min active recovery b/t each interval)

1 x 10 min at 90% effort in a big gear

Cool down – 5-10 in an easy gear

Workout 3 (long):

2 hour ride at a steady cadence

 

Run

Complete one interval or tempo workout.  Complete the long run this week

Workout 1 (interval/track):

Warm up:  run 1-2 miles at an easy pace

Main Set:  2 x 1 mile (run .25 easy active recovery b/t intervals)

4 x 200 at 90% effort

Cool Down: run 1 mile easy pace

Workout 2 (threshold):

Warm up: run 1-2 miles at an easy pace

Main Set:  4 mile tempo (run at a comfortably hard pace; 10k pace minus 20 sec per mile)

Cool down:  1 mile at an easy pace

Workout 3 (long):

Run 10 miles at an easy pace

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