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Chicago Tri (2022 Static)

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Chicago Tri (2022 Static)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Chris Navin

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This Chicago Triathlon training plan is a "STATIC" plan originally designed for the 2022 CHICAGO TRIATHLON. Workouts will be "structured" providing POWER based guidance for bike workouts and HEART RATE based structured intervals for run workouts. For questions, contact COACH@4STARENDURANCE.COM

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Training Plan Sample Week

Sample Workouts - Week 500
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

SWIM CHI 4 - INTRO TO PACING

01:00:001509 m
WEEK 4 - INTRO TO PACE


TECHNIQUE / GROUP EXERCISE
Focus: Threshold. Trying to bring your pace time down even after a full workout. If the swimmer already knows what their 100 pace is then go off of that. If they don't then the first 3x100 are meant to be only 50-60% percent and from there you can make an educated guess (subtract about 10-15sec) to get their threshold pace. Swimmers should only be getting a maximum of 10sec rest in between the fast 100's.

----
RI = Rest Interval
=======
WARMUP
100-200 Swim w/ RI 20-30sec
100 Kick w/ RI 20-30sec
100 Pull w/ RI 20-30sec
=======
MAIN SET
3x 100 find race pace w/RI 20 sec
go 80% and see what your time is. Get an average time for the 3 100’s and that is your race pace.
200-300 Pull w/RI 15 sec
3x 100 pace + 10 sec
100-200 Pull w/RI 15 sec
2x 100 pace + 5 sec
50-100 Pull w/ RI 15 sec
100 beat pace!

=======
COOLDOWN
100-200 Swim
=======


= 1,650 -2,100 TOTAL
Details
Tuesday

40min Bike (HR)

00:40:0033 TSSStructured Workout
Go for a 40-45min ride!

WARMUP:
5-10mins easy spinning - focus on cadence over 95-100rpm
MAIN:
If riding outdoors, conduct at least 4x 5min efforts at a heart rate zone 4 effort with cadence above 85rpm. "Zone 4" efforts should get you at or above your lactate "threshold" effort, exceeding 80-90% of your max heart rate or 100% of your functional threshold power (FTP).
COOLDOWN:
5-10min easy spinning - focus on cadence over 95-100rpm
Details
Wednesday

4Star Bike - Easy "Recuperator" 30

00:30:0020 TSSStructured Workout
Go for an easy ride outdoors! If using power, focus on alternating every 3min between 60-70% of your FTP.

If watching your heart rate, aim for 60-70% during easy efforts and ramp up to no more than 70-80% of your MaxHR during hard efforts.

MYZONE HR MONITOR USERS
Are you a MyZone HR monitor App user? Click on "Workout" and then "ZM" to try this as a Zone-Match workout called the "RECUPERATOR"
Details

Run - 25min Progression (HR)

00:25:0026 TSSStructured Workout
PROGRESSION RUN
Build gradually in 5min blocks - focus on keping your cadence high throughout at 90 steps per minute (or faster!), lengthening your stride with each increase in effort:

5min easy HR Z2-3
5min tempo HR Z3
5min threshold HR Z4
5min VO2 max HRZ4-5
5min easy HR Z2-3

AFTER RUN
After run, conduct 10-15mins of post-workout cooldown activities, including:
1. Range of motion (leg swings, toy soldiers, walking lunges, etc.)
2. Self massage (foam roll glutes, hamstrings, quads, IT bands, calves).
3. Strength - planks, pushups, squats, situps
Details
Thursday

Swim Catchup - 45min Long and Strong!

00:45:001463 m
FOCUS: CATCHUP - LONG AND STRONG!
Develop an efficient endurance stroke with the CATCH-UP drill, focusing on gliding and feeling "LONG AND STRONG" to reduce effort and stroke count (SWOLF score).
-----
WARMUP (400yd):
200 swim
100 kick
100 pull buoy (give legs a rest)
MAIN (1000yd):
2x 100 Catchup Drill (count strokes per 25yd)
2x 100 Catchup w/ Strong FINISH WITH FLICK
200 Catchup easy - recover & gliiide!
2x 100 Catchup (stroke count -1)
2x 100 Normal Freestyle - Fast! (time yourself w/ clock)
COOLDOWN (200yd):
200 easy
Details
Friday

DAY OFF or XT (Z2-3)

DAY OFF
If you're not feeling 100% today, consider enjoying a day off! Stay off your feet or simply relax and give yourself extra down time with your feet up (or get some extra sleep/nap time in)!

OPTIONAL CROSS TRAINING (XT)
Optionally, if you're feeling well rested and want to get some activity in today, simply conduct light "active recovery" exercises such as low impact, low intensity swimming, cycling, running, yoga, pilates, etc. but aim to keep your heart rate at low "Zone 2-3" effort.

After working out, make sure to spend time foam rolling and conducting range of motion (leg swings, knee hugs, toy soldiers) or light stability exercises (squats, lunges, etc.)... think RECOVERY focus!
Details
Saturday

Run - 5km/30min RUN TIME TRIAL (HR)

00:30:0045 TSSStructured Workout
TIME YOURSELF FOR 5K RUN!
Establish an easy tempo during the first mile and focus on negative splitting... pace to a strong finish! Plan to hydrate and fuel up immediately post-run to maximize glycogen and protein absorption.
----
Spend 15 minutes with a post-run stretch/strength routine - foam roller, range of motion drills, etc. For tips: http://runnersworld.com/foamroller
Details
Sunday

DAY OFF or XT (Z2-3)

DAY OFF
If you're not feeling 100% today, consider enjoying a day off! Stay off your feet or simply relax and give yourself extra down time with your feet up (or get some extra sleep/nap time in)!

OPTIONAL CROSS TRAINING (XT)
Optionally, if you're feeling well rested and want to get some activity in today, simply conduct light "active recovery" exercises such as low impact, low intensity swimming, cycling, running, yoga, pilates, etc. but aim to keep your heart rate at low "Zone 2-3" effort.

After working out, make sure to spend time foam rolling and conducting range of motion (leg swings, knee hugs, toy soldiers) or light stability exercises (squats, lunges, etc.)... think RECOVERY focus!
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
01:50:00 01:00:00
Bike x2
01:31:00 01:00:00
Day Off x2
—— ——
Run x1
00:32:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Swim
01:50:00 01:00:00
Bike
01:31:00 01:00:00
Day Off
—— ——
Run
00:32:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Chris Navin

4 STAR ENDURANCE

Chris Navin is a certified coach (USAT L2), Metabolic Efficiency Training Specialist (METS-FCP), and 12x TEAM USA qualifier. He's nationally recognized for creating the first USAT Certified Performance Center in the midwest and winning USAT's Entrepreneur "Business Plan of the Year". Chris coached over 300 athletes annually through 4 STAR ENDURANCE, Landshark, IronMonster, TriMonster (2014 USAT Club National Champions), and local nonprofits such as TEAM TO END AIDS (T2) and xXx Racing-Athletico.

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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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