Specialty Phase - Olympic Tri MV
by Anthony
8 weeks duration
Intermediate level
Last updated on Monday, November 26, 2018
Trying to squeeze any final improvements out of your highest sustainable power & pace while also subjecting you to the exact types of rigors you'll face on race day, these final weeks of highly specialized training will challenge you in every possible way before tapering your training just in time for your key event(s).
| Week 01 | Day | Stress | Intensity | Duration |
Washington + 4 (Workout - MRC) | THU | 100 | 90 | 01:15:00 |
Mount Hayes (Workout - MRC) | SAT | 109 | 85 | 01:30:00 |
Total Workouts: 2 | 209 | 88% | 02:45:00 |
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Week Description
Tuesday Ramp Test Time to account for the improvement yielded by the last 6 weeks of Build conditioning. You've had at least a couple runs at assessment, so try to pace really well and get a good measure of where your fitness resides heading into these more specialized workouts.
Wednesday Swim Base + VO2max Intervals (2500m) Warm-Up 300m Easy, RPE4; 8x25m CU Drills w/ 10s rest between drills; 7x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 8x100m Hard, RPE9 w/ 60s rest between intervals; 8x25m K&R drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4
Wednesday Run VO2max Intervals Run 15-20min up to Easy-Moderate, RPE 6 to warm up, then repeat 3 Hard, RPE 9, 3-minute efforts, recovering for another 3 minutes after each; run 15min Easy, RPE 4 to cool down for a total of about 50 minutes of running
Thursday Washington +2 As we enter the final weeks of training leading up to your most important events and highest levels of fitness, the workouts will get increasingly similar to the demands of your events. In the case of the bike leg, this means that efforts above FTP get gradually closer to your FTP while the interval durations grow a bit.
Friday Swim Threshold + Speed Intervals (2300m) Warm-Up 300m Easy, RPE4; 8x25m F&T drills w/ 10s rest between drills; 4x300m Moderate-Hard, RPE8 w/ 60s 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 50min 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 Mount Hayes Sustaining power very close to but not in excess of your FTP is exactly the sort of effort you'll aim for on race day. So these slightly subthreshold intervals will continue to rise in duration bringing the improved mental and physical capacities necessary to work this hard for longer and longer durations, ideally in your aero position.
Sunday Continuous Base Swim (2800m) Warm-Up 200m Easy, RPE 4; 2,400m Easy-Moderate, RPE 6; Cool-Down 200m easy, RPE 4
Sunday Long Base Run Run 80min Easy-Moderate, RPE 6 and try to keep your running as continuous as possible over this relatively long run.
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| Week 02 | Day | Stress | Intensity | Duration |
Dade +2 (Workout - MRC) | TUE | 104 | 91 | 01:15:00 |
Rubicon (Workout - MRC) | THU | 100 | 90 | 01:15:00 |
Gilbrater (Workout - MRC) | SAT | 113 | 81 | 01:45:00 |
Total Workouts: 3 | 317 | 87% | 04:15:00 |
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Week Description
Tuesday Dade +2 What would high-intensity training be without a regular dose of VO2max intervals' Less productive, that's for certain. So bear down and make each one of these short but intense efforts as productive as possible by completing each of them in its entirety, even if that means trimming your Target power a bit (no lower than 110% FTP though).
Wednesday Swim Base + VO2max Intervals (2500m) Warm-Up 300m Easy, RPE4; 8x25m FS Drills w/ 10s rest between drills; 7x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 8x100m Hard, RPE9 w/ 45s rest between intervals; 8x25m K drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4
Wednesday Run VO2max Intervals Again, run 15-20min up to Easy-Moderate, RPE 6 to warm up, then this week do 4 Hard, RPE 9, 3-minute efforts, recovering again for 3 minutes after each; run 10min Easy, RPE 4 to cool down for a total of about 50 minutes of running
Thursday Rubicon +1 As promised last week, these painfully extended durations above FTP get a little painful-er by growing a few minutes in duration. Ride aero, ride tall, it's up to you, but be clear on the primary objective: steady, sustained power slightly above your current FTP.
Friday Swim Threshold + Speed Intervals (2300m) Warm-Up 300m Easy, RPE4; 8x25m BB drills w/ 10s rest between drills; 4x300m Moderate-Hard, RPE8 w/ 45s rest between intervals; 4x25m Sprints, All-Out, RPE 10 w/ 20s rest between sprints; 8x25m K&R drills w/ 15s rest between drills; Cool-Down 300m easy, RPE4
Friday Base Run + Speed Intervals Run 55min 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 your longest brick workout of this plan, you'll sustain 90 minutes of effort between 85-90% FTP keeping you very close to the effort you'll try to sustain on race day. Then, you'll dismount and transition quickly into your running gear and take off on a 45-minute run at an Easy-Moderate, RPE6 pace in order to get a feel for riding and running relatively long, back to back.
Sunday Swim Time Trial (2250m) Warm-Up 300m Easy, RPE 4; 1650m Hard, RPE 9; Cool-Down 300m easy, RPE 4
Sunday Base Run Run 50 minutes Easy-Moderate, RPE 6
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