Long Distance Aquabike 8020 Polarised | Heart Rate | Intermediate L3 | FORM | Email access to Coach
Long Distance Aquabike 8020 Polarised | Heart Rate | Intermediate L3 | FORM | Email access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
23 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your Long Distance Intermediate Aquabike plan from an IRONMAN certified and Level 3 British Triathlon Coach
Welcome to your training plan!
We will use the very latest techniques of polarised training to get you to the finish line in great shape and enjoy your training journey on the way.
This plan is aimed at competitve athletes with a goal of finishing their next full Aquabike race in a personal best. You will have previously completed at least one aquabike or triathlon at any distance or you have a strong history in swimming or cycling.
These long-distance events involve a 2.4-mile swim (3.9km) followed by a 112-mile bike ride (180km).
Before you begin you should be comfortable be able to swim for 60 minutes and cycle for 2 hours and complete at least 6 total hours of aerobic exercise over seven days.
The weekly training volume starts at approximately 9.5 hours on Week 1 and peaks at approximately 16.5 hours in week 21.
Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity & 20 per cent at a high intensity. Polarised training plans generally out perform other training methods & help prevent injury.
In the specific phase, the weekend swim/bike workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of Full Distance racing.
On weekdays during the specific phase, bike and swim workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition plus to test out race equipment so that these things are familiar on race day.
In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.
What do you get in the plan:
- 23 weeks of swim, bike and S&C sessions with videos
- Cycling Heart Rate based sessions for Zwift, TrainingPeaks Virtual, Wahoo, Garmin, Rouvy, Coros etc
- FORM goggles workouts you can load directly to you goggles
- Links to downloadable session plans including comprehensive swim session plans and links to FORM goggle swim workouts.
- The Bike sessions include Heart Rate based profiles that you can use with your smart watch and indoor trainer.
- Training and Race Tips
- Free email support from your coach.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength & conditioning sessions, if you are unsure of the exercises then seek the help & advice of a professional near you.
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach & Tutor & qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
Good luck with your training and Full Distance Aquabike event!
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.
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:51:00 | 06:00:00 |
|
Swim
x3
|
02:35:00 | 02:00:00 |
|
Other
x1
|
00:19:00 | 00:20:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
00:33:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:51:00 | 06:00:00 | |
|
|
02:35:00 | 02:00:00 | |
|
|
00:19:00 | 00:20:00 | |
|
|
—— | —— | |
|
|
00:33:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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