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Triathlon 8 week Power Boost for Swim Bike Run | FTP Stryd, Zwift | Dryland Swim Inc Rowing | Indoor

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Triathlon 8 week Power Boost for Swim Bike Run | FTP Stryd, Zwift | Dryland Swim Inc Rowing | Indoor

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

8 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 8 week plan will help you increase your power on the swim, bike and run. You will need access to a home gym or indoor rower, bike power meter and Stryd running with power meter


This plan will help you achieve your Triathlon race goals.

The plan includes:

- Rowing ERG, gym and swim pool based power workouts (chose one depending what you have access to)
- Bike sessions based on power you can do on your indoor trainer or outside with a power meter. (FTP)
- Running power sessions using your Stryd footpod on a treadmill or outside. (CP)

There are regular tests to see how effective your training is going - FTP test for the bike, Swimming time trial or rowing power test and running CP test.

Before you start the plan you should be able to cycle for 2 hours, swim for 1000m or row for 20 minutes and run 5km.

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 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.

Good luck with your training and triathlon 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.

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My Website Link


As featured in:

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Training Plan Sample Week

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

Rest & Recovery Day

This is your weekly rest day. Enjoy!
It's important to let your body rest a recover.
This day should include special emphasis on recovery activities such as: Rolling, stretching, massage, contrast baths. Use any tools that you find help with recovery.

May be try some meditation? There's guided meditation in the videos below:

https://www.youtube.com/watch?v=Z2dK_m2LfrY&t=10s
Details
Tuesday

Bike Interval Z2-4

01:00:0072 TSSStructured Workout
Bike Intervals Z2-4
Duration
Warm up 5 mins Z1-2
4mins Z3
4mins Z4
2mins Z2
3mins Z3
5mins Z4
2mins Z2
2mins Z3
6mins Z4
2mins Z2
3mins Z3
5mins Z4
2mins Z2
4mins Z3
4mins Z4
2mins Z2
Warm down 5 mins Z2-1

Pre-Ride Warm up
https://youtu.be/XtwAu6XFiDc

Post Ride Cool Down
https://youtu.be/V6hc-NAsYeo
Details

Critical Swim Speed (CSS) Test

1170 mStructured Workout
Critical Swim Speed (CSS) Test

This swim test helps you to measure your fitness and create accurate training zones. CSS is a gold standard measure of endurance swimming fitness. Your CSS refers to the best pace per 100, that you could hold during a 1500 time-trial.
A CSS test involves swimming a 200 and a 400 time-trial, with a few minutes rest in between.

Step 1: Do the test (see workout below).
Step 2: Enter your 400m and 200m times into our online CSS Calculator to create your Training Zones. https://chilitri.com/calculators

Warm Up:
4 x (50 FS easy + 20 sec rests),
2 x (25 FS hard + 25 FS easy + 20 sec rests).

Main Set:
1 x 400 FS maximal effort time trial, record your time,

5 mins easy active recovery,

1 x 200 FS maximal effort time trial, record your time,

1 min rest.

Warm Down:

100 Easy Choice

Abbreviation: “FS” means swim Freestyle.
Details
Wednesday

EASY W/ STRIDES P:EASY 5mi

5 miStructured Workout
Get out the door and start building that aerobic base. Get used to running with your STRYD and monitor your power number throughout your run.
Warm up well with drills (see video)
Active
5.00 mi @ 104-128 W
Zone 1-2
Run on a terrain of your choice at easy pace. Monitor your average power number throughout the run to get a feel for your easy pace power zone Z1.



Repeat 2 times

Hard
100 m @ 184-208 W
Zone 5-6
Add in 2-3 strides following your run. Start off at a trot and slowly increase your speed to 85-90% of maximum before slowly regressing to a trot.

Easy
1 min @ 104-128 W
Zone 1-2
Take at least one minute between strides.

Stretch after and do 15 x heels raise L/R (see videos)

Running warm up with Drills
https://youtu.be/T-VccEXz7wk
Heel Raises
https://youtu.be/uyviVgy6tDA
Running Cool Down 5 min follow along
https://youtu.be/CWOq-PL396I
Details
Thursday

Bike FTP Power Testing

00:51:0049 TSSStructured Workout
Bike Testing

It's important to test regularly to ensure your training is working. The link below shows a number of test you can do. If you have a power meter then it's recommended to do a power based test. If you don't then try one of the time trail tests. Pick one that you can do regularly and easily.
Attached is a documents detailing how to do FTP test. If you use Zwift attached is how to complete an FTP on Zwift.

Example FTP:

Warm-up:
10 minutes spin then 3 x 1 minute fast cadence,

1 minute easy, 5 minute spin

5 minute all-out effort - go as hard as you can (press 'Lap' at start and finish)

10 minute recovery

20 minute all-out effort

Cool down 5- 10 mins easy spin

Zwift FTP Test
https://youtu.be/iyDZeETYfL8

FTP Testing Explained
https://youtu.be/d4Iz83R1i9Q

Warm up well before hand and stretch out after.

Pre-Ride Warm up:

https://youtu.be/XtwAu6XFiDc

Post Ride Stretches:

https://youtu.be/V6hc-NAsYeo

Foam Roller:
https://youtu.be/tL_xIitcc4E
Details

SF1 Swim 1500m inc drills

1500 m
Swim Foundation (SF)
These are essential to maintain 80/20 balance.

300 Z1
900 Z2
300 Z1

WARM UP: 100 m FC Z1
200m Drill (50m Drill/50m FC). Z1

MAIN SET:
225m FC + Pull buoy Z2 (Drill can be; Fists/catch-up/1-arm)
2 x 150 m FC Z2
5 x 75 m FC Z2

COOL DOWN:
300m – FC Z1

Swimming drills: https://drive.google.com/open?id=1FPNxzm7GWWcVZSYRmZQcpOuUpQgLhF8l

1-arm drill
https://youtu.be/uMUMs8SrRcY
Fist drill
https://youtu.be/CLqXNDUovb0
Catchup drill
https://youtu.be/eNfBRkjCXrg
Details
Friday

Run: Easy Power 4mi

4 miStructured Workout
Start building that aerobic base!
Easy Run 4mi
Warm up with drills & strides (see video)

4.00 mi @ 104-128 W
Zone 1-2


Stretch & heel raises 15 x 3 L/R (see video)
Get out the door and start building that aerobic base. Get used to running with your STRYD and monitor your power number throughout your run.


Running warm up with Drills
https://youtu.be/T-VccEXz7wk
Heel Raises
https://youtu.be/uyviVgy6tDA
Running Cool Down 5 min follow along
https://youtu.be/CWOq-PL396I
Details
Saturday

Long Run Power 6mi

6 miStructured Workout
Use your STRYD to help you power through your longest run of the week.
Warm up with drills (see video)

6.00 mi @ 104-128 W
Zone 1-2
Keep the pace easy for this weekly long run.
Stretch & heel raises 15 x 3 L/R (see videos)

Running warm up with Drills
https://youtu.be/T-VccEXz7wk
Heel Raises
https://youtu.be/uyviVgy6tDA
Running Cool Down 5 min follow along
https://youtu.be/CWOq-PL396I
Details

SCI1 Swim 1500m with drills

1500 m
Swim Cruise Interval (SCI)
Designed to increase critical velocity, these intervals are done in Zone 3.
Warm up: 300 FC Z1
200m Drlls (50m Drill/50m FC) Z1
Main: 5 x (100 Z3 / 15 sec RI)
Cool down: 300m FC Z1
200m mixed stroke Z1

Swimming drills: https://drive.google.com/open?id=1FPNxzm7GWWcVZSYRmZQcpOuUpQgLhF8

Swim Warm up
https://youtu.be/SaX94jHZ9Sk
636 Drill
https://youtu.be/KYDADbuPBTs
Finger Trail Drill
https://youtu.be/fdoyvT0iFTU
Glute Kick
https://youtu.be/CSB8VFH-mxg
Pull Buoy
https://youtu.be/ITK0chbKegI
Details
Sunday

Bike Long Intervals P1 Power 70 min

01:10:0054 TSSStructured Workout
Bike Long Intervals

Warm up

4 x (12 mins Z2, 3 mins Z3)

Warm down

Pre-Ride Dynamic Warm up
https://youtu.be/XtwAu6XFiDc
Post Ride Cool Down
https://youtu.be/V6hc-NAsYeo
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:45:00 00:45:00
Rowing x3
01:37:00 00:45:00
Bike x3
02:53:00 01:15:00
Run x3
00:12:00 01:00:00
Swim x3
4,723m 2,000m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
01:45:00 00:45:00
Rowing
01:37:00 00:45:00
Bike
02:53:00 01:15:00
Run
00:12:00 01:00:00
Swim
4,723m 2,000m
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell L3 British Triathlon & IRONMANU Certified Coach

ChiliTri

I'm Karen Parnell, IRONMAN U Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT, WOWSA Level 3 Open Water Swimming Coach & 80/20 Endurance Coach. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

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