Week Description
Tuesday Ramp Test With 6 weeks of base work in your legs, it's time to reassess your FTP in order to keep your workouts in line with your increasing fitness. Stick with the same workout format (Ramp Test, 8 Minute FTP Test or 20 Minute FTP Test) that you used the first time and count this as the first strength-endurance workout of your Tri Build training block.
Wednesday Swim Base + VO2max Intervals (2325m) Warm-Up 300m Easy, RPE4; 8x25m CU Drills w/ 10s rest between drills; 8x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 7x75m Hard, RPE9 w/ 45s rest between intervals; 8x25m KDrills w/ 15s rest between drills; Cool-Down 300m easy, RPE4
Wednesday Run VO2max Intervals Run 10-15min up to Easy-Moderate, RPE 6 to warm up, then repeat 16 Hard, RPE 9, 30-second efforts, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of about 40 minutes of running
Thursday Mills Upping the volume of your hardest VO2max workout to date by a full set of 3 intervals may sound a bit hefty, but these 'peak and fade' repeats are a little more forgiving than the steadier format, and there's even a little bit of rest between each set. So if you made intensity reductions to in the past, see how a few of these intervals go before making reductions here - you may be pleasantly surprised.
Friday Swim Threshold + Speed Intervals (2300m) Warm-Up 300m Easy, RPE4; 8x25m F&T drills w/ 10s rest between drills; 6x200m Moderate-Hard, RPE8 w/ 45s rest between intervals; 4x25m Sprints, All-Out, RPE 10 w/ 20s rest between sprints; 8x25m SK drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4
Friday Base Run + Speed Intervals Run 40min Easy-Moderate, RPE6 and randomly insert 8x30s bursts of high speed, RPE9 over the course of your run with at least a minute's recovery between each fluid, high-speed effort.
Saturday Frissell With a solid base of Sweet Spot endurance in your legs, it's time to start gravitating more toward intended race pace. Spending time slightly below your FTP is both beneficial in this respect but it's also likely that you'll spend most your bike leg working at an effort level very close to the high percentage of FTP you'll sustain during each of these 9-minute repeats. Make sure you're spending ample time in your aero position while still keeping your Target power at the top of your priorities.
Sunday Continuous Base Swim (2200m) Warm-Up 350m Easy, RPE 4; 1,500m Easy-Moderate, RPE 6; Cool-Down 350m easy, RPE 4
Sunday Base Run Run 80min Easy-Moderate, RPE 6 but try to keep your running as continuous as possible.
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Week Description
Tuesday Dade -1 Building on last week's 'diminishing' format, this round of VO2max repeats will hold you steadily at your highest aerobic output for the entire 2 minutes. Knock the intensity down a bit if you must, but by now you ought to be learning how to gut out these short, intense intervals without giving up any of their potential productivity.
Wednesday Swim Base + VO2max Intervals (1950m) Warm-Up 300m Easy, RPE4; 8x25m FS Drills w/ 10s rest between drills; 7x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 6x75m Hard, RPE9 w/ 45s rest between intervals; Cool-Down 300m easy, RPE4
Wednesday Run VO2max Intervals Same as last week, run 10-15min up to Easy-Moderate, RPE 6 to warm up, then repeat 16 Hard, RPE 9, 30-second efforts, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of about 40 minutes of running
Thursday Red Lake +3 If working slightly below FTP strengthens the base for increases in FTP, working slightly above it serves to actualize those increases. Use these short but uncomfortable efforts to grow your boundaries, both physically and mentally - grow accustomed to the pain rather than trying to avoid it. If possible, spend some time in your aero posture, but on-Target power is still the top priority.
Friday Swim Threshold + Speed Intervals (1900m) Warm-Up 300m Easy, RPE4; 8x25m S drills w/ 10s rest between drills; 5x200m Moderate-Hard, RPE8 w/ 45s rest between intervals; 4x25m Sprints, All-Out, RPE 10 w/ 20s rest between sprints; Cool-Down 300m easy, RPE4
Friday Base Run + Speed Intervals Similar to last week with a little less volume, run 35min Easy-Moderate, RPE6 and randomly insert 8x30s bursts of high speed, RPE9 over the course of your run with at least a minute's recovery between each fluid, high-speed effort.
Saturday Sweet Spot Ride + Base Run (Brick) In the midst of a 90-minute bike workout, you'll sustain 75 minutes of effort between 80-85% FTP pushing you closer to the effort you'll try to hold during your race-day bike leg. Then, you'll dismount and transition quickly into your running gear right before you take off on a fairly short30-minute run at an Easy-Moderate, RPE6 pace in order to get a feel for running off the bike as well as accumulating a bit of additional run mileage.
Sunday Continuous Base Swim (1800m) Warm-Up 300m Easy, RPE 4; 1,200m Easy-Moderate, RPE 6; Cool-Down 300m easy, RPE 4
Sunday Base Run Run 40min Easy-Moderate, RPE 6 taking the occasional 1-minute walk-break if you feel as though you're losing your fluidity.
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