Compressport Thailand 70.3 Triathlon Training Plan week 13
IRONMAN 70.3 Training Plan by TCtriathlon
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Compressport Thailand 70.3 Training Plan : Week 13
Mon: Rest
Tue: Swim 2000m (Strength/ Stamina & Speed)
Warm 200m
Drill 200m : 2 x (Kick 50 m + stroke count 50 m)
10 x 50m @ 70-80% rest 30 seconds between sets
2 x 400m @ 60-70% rest 1 min between sets
Cool down 300m
Wed: Bike 1.30 hr + 4 km run (Speed + Run off the bike at race pace)
Warm 20 min , cadence 80-90 rpm
3x20min
1st & 3rd set endurance @ 50-60%, cadence 80-90 rpm
2nd set 10 x (1 min @ max effort & low cadence + 1 min easy ride)
Cool down 10 min
Run 3km @ 70.3 race pace/ 70% + 1 km easy & cool down
Thu: Run 1.25 hr (Endurance & Tempo)
Warm 15 min
4 x 15 min
1st & 3rd set : endurance @ 40-50%
2nd & 4th set : 12 min min @ 60-70% + 3 min easy runn
Cool down 10 min
Fri: Rest or 30 min Core Strength Training
Sat: Bike 2.00 hr & 6 km run (Endurance + Tempo)
Warm 20 min cadence 80-90 rpm
3 x30 min
1st set endurance @ 40-50% avg cadence 80-90 rpm
2nd & 3rd set 20 min at race effort (60-70%) + 10 min endurance (50-60%) avg cadence @ 75-85 rpm both set
Cool down 10 min
6 km run (endurance @ 60-70%)
Sun: Swim 2200m
Warm 200m
Drill 300m : 2x (Single arm L 50 m + Single arm R 50 m + catch -up 50m)
2 x 800m @ race effort rest 1.30 min between set
Cool down 100m
Click here to watch core strength training VDO of TCtriathlon
Click here to watch runnning drill VDO of TCtriathlon
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