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Advanced Sprint 4 week BASE/MAINTENANCE plan, Coach email access, reusable, HR BASED

Browse More Plans

Advanced Sprint 4 week BASE/MAINTENANCE plan, Coach email access, reusable, HR BASED

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Steven Moody - Award winning coach, ITU, Training peaks & IRONMANU certified

All plans by this Coach

Length

4 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




Using Coach Steve’s plan allowed me to structure my training better in the lead up to my A race including recognizing the importance of recovery and effective periodization meant that I clocked a PB on the day ⭐⭐⭐⭐⭐

Ian Allen




Click here to read my growing list of testimonials from satisfied clients


IS THIS PLAN FOR ME?
✔️Assumes athlete has completed a number of sprint races and wants to maintain/build fitness for sprint triathlons in off season
✔️ Progresses from 6 to 10 hours of training a week
✔️ Typical week has 3 swim sessions, 3 bike sessions, 3 run sessions and full rest day
✔️ Includes race specific sessions such as bricks and open water swimming sets
✔️ Works off a 3 week progression:1 week recovery cycle


🚦Starting point 🚦- the plan assumes that the athlete can (in individual sessions) swim 1700m (with rests), ride for 90 mins and run for 60 mins.


Completely free to change your plan to a different level if feeling under or over challenged after the first few weeks training.


WHAT IS IN YOUR PLAN?
➕ EXCLUSIVE discount to training peaks premium subscription with every plan
➕ FREE strength and conditioning guide
➕ EXCLUSIVE access to SMartEnduro knowledge base with articles on how to better manage training, tri-life balance and racing performances
➕ Unlimited email access to the author
➕ Training zones using feel, heart rate, pace or power (power based plans only)
➕ Includes test sessions to map out your specific zones and monitor/re-evaluate throughout plan
➕ Session details up-loadable to Garmin Connect, Trainer Road, Rouvy and Zwift from compatible device
➕ Ability to re-use your plan as many times as you require


WHO IS COACH STEVE?
🌟Over 20 years experience in racing triathlon and road races - 15 x marathon, 8 x IRONMAN, 12 x 70.3
🌟 2 x 70.3 World championship qualifications
🌟 Over 15 years experience of coaching athletes of all abilities
🌟 IRONMAN, Training Peaks, Tri Sutto and International Triathlon Union Certified coach
🌟 Seller of over 5000 plans with an average rating of 4.5 out of 5
🌟 Featured Author on Triathlete.com, IRONMAN and Training Peaks





✉️✉️Support Emails During checkout, please check the box to share your email address. I need this to send you your kick off email and freebies. I will also email you hints/tips specific to the relevant part of the plan! ✉️✉️


NOT THE RIGHT PLAN FOR YOU?
Click here to use my training plan finder to find a plan that might better suit your needs.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Updated Critical swim assessment (CSS) & TP update instructions

Swim00:45:001500 m
PLEASE NOTE THIS TEST DOES NOT LOAD INTO YOUR FITNESS WEARABLE AS A STRUCTURED WORKOUT LIKE OTHER SESSIONS - AS BY DESIGN THE TEST NEEDS TO PUSH AS HARD AS YOU CAN GO LISTENING SOLELY TO YOUR BODY
CSS TEST WORKOUT

Warm Up 400 easy freestyle
- 200 fins as 50 choice drill, 50 freestyle
– 4 x 50 freestyle (25 fast + 25 easy) +10 seconds rest

then 4 x 100 freestyle (20 seconds rests)

Do these 100’s at what you perceive to be the AVERAGE pace that you can sustain for a 400 Time Trial.

Main Set 400 time trial

Take 5 to 8 minutes easy swimming/stretching and 100m easy swim.

Feel fully recovered, then:

200 time trial

Warm Down 100 easy choice of stroke

To calculate your CSS which will be used in other sessions - take the result of the 400 tt and subtract the 200 tt - then divide the result by 2 to get your pace

e.g.
400m TT of 7:44 = 464 secs
200m TT of 3:27 = 207 secs

464 - 207 = 257/2 = 128 secs or 2 mins 8 secs CSS

Once completed - follow the instructions in the below youtube video to update your settings in Training Peaks

https://youtu.be/Ht6vzmq32V4
Details
Tuesday

NEW Uploadable Tech and 200s V3

Swim1900 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Technique is key for good smooth and ultimately faster swimming

This session is designed for you to complete a drill and then complete a number of 200s to try to replicate/embed the “feel” from the drill into your swimming

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke

Main Set: [1500, 1700 total]

Drill # 1
Single arm: 2 x 50 (1st Left, 2nd right), 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water and “push” aka the propulsion you create moving water behind you

Drill # 2
Fists: 2 x 50, as 25 Fists, 25 swim 10 sec Rest
2 x 200m easy focusing on the “catch” aka feel for the water, that will be more noticeable when the palm of your hand is open

Drill # 3
Catch up: 2 x 50, 10 sec Rest
2 x 200m easy focusing on the extension/stretch and timing in the water before moving your hand into the catch position and then commencing the pull part of your stroke

Cool down: [200, 1900 total]
200m = 200 backstroke
Details

Turbo set - endurance or 60 min easy spin

Bike00:50:0040 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90
Details
Wednesday

6km Aerobic easy run with strides to encourage good form

Run00:36:0040 TSSStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall

This is a zone 2 run which until HR zones are mapped from week 1 should be based on perceived exertion/effort of being conversational in nature i.e. you should be able to talk throughout!
Details
Thursday

NEW Uploadable Swim session (5 * 200) - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Swim1700 mStructured Workout
Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner

Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest between each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700
Details

Turbo set - endurance or 60 min easy spin

Bike00:50:0040 TSSStructured Workout
Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set is focused on building your endurance which is clearly key for Iron races - ensure you have water and a towel close to hand as these are typically sweaty affairs

10 min easy zone 1 warm up
30 mins zone 2
10 mins cool down zone 1

Nb Target cadence should be in the region of 80 - 90
Details
Friday

Pre test rest - NB NO EXERCISE

Rest
No detail
Saturday

FTP bike test V2 (Indoor) or if using Zwift/Trainer road with a power device - you can use one of their structured tests

Bike00:55:0018.64 mi
BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down
Details
Sunday

Aerobic 8km easy run with strides to encourage good form

Run00:48:0040 TSSStructured Workout
Aerobic Zone 2 paced run focus on good running form (engage core, slight lean forward from hips to ensure mainly landing on ball of foot when making contact with ground) with a Stride every 5mins

Stride: 30s of fast running focusing on good form: quick cadence, landing quietly, tall
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
03:32:00 02:00:00
Swim x3
00:11:00 00:45:00
Run x2
01:41:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
03:32:00 02:00:00
Swim Swim
00:11:00 00:45:00
Run Run
01:41:00 00:50:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Steven Moody - Award Winning Coach

SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous FULL and HALF distance race finishes (including 2xworld champ qualification)

As a full time coach (ITU & TP level 2 and IronmanU), Steven specializes in helping time crunched Age Group triathletes & runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback

View all Training Plans by this Coach
  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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