Standard Aquabike | Power FTP | 80/20 | Low Volume L2 | 16 Week | S&C | Email Access to Coach
Standard Aquabike | Power FTP | 80/20 | Low Volume L2 | 16 Week | S&C | Email Access to Coach
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Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 16 Week Standard Distance Aquabike Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 16-week training plan is for experienced athletes who want a low volume plan or beginners.
In order to be able complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can comfortably swim for 45 minutes and bike for 60 minutes. You should be comfortable with 4 hours of aerobic exercise over a week.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
I have set Monday as your rest day which will enable you to recover from the longer sessions at the weekend.
The first 12 weeks is your general preparation phase and peaks at 9.5 hours in week 11
Weeks 13 and 14 are the Race Specific Phase
Weeks 15 and 16 are your Taper Phase
The Plan Includes:
- Swim, Bike, and Transition/Brick Sessions
- Strength & Conditioning session to help prevent injuries (from a NASM Personal Trainer)
- Bike sessions include Power FTP structured files for your power meter and indoor trainer : Garmin, Zwift, TainingPeaks Virtual, Wahoo, Rouvy etc
- Swim sessions have structured HR targets
- Free Access to your coach via email
- Training and Racing Tips
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach, WOWSA Level 3 Open Water Swimming Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Please get in touch, if you have any questions karen.parnell@chilitri.com and chilitri.com.
Good luck with your training and aquabike event!
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:18:00 | 02:30:00 |
|
Swim
x3
|
02:05:00 | 01:00:00 |
|
Other
x2
|
00:22:00 | 00:20:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
00:11:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:18:00 | 02:30:00 | |
|
|
02:05:00 | 01:00:00 | |
|
|
00:22:00 | 00:20:00 | |
|
|
—— | —— | |
|
|
00:11:00 | 00:30:00 |
Training Load By Week
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