Triathlete Winter Training Plans
Training Guide>About the Training Plans>About the Triathlon Winter Training Plan>Triathlete Winter Training Plans
Note: any combination of resistance level and cadence is acceptable to suit riding style and aim of a specific training session. See the table of resistance setting, cadence and power here: Power, Resistance and Cadence Table
| Week | Session 1 | Session 2 | Session 3 | Session 4 | ||
|---|---|---|---|---|---|---|
| Road | Wattbike | Wattbike | Wattbike | Wattbike | Road | |
| 1 Test & Set up | 3’ TEST* | 30’ Recovery-ZONE 1 | 45’ Recovery-ZONE 1 | 30’ Recovery-ZONE 1 | ||
| Phase 1 | ||||||
| 2 | 90’ ZONE 1 - ZONE 2 | 45’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’ ZONE 1-ZONE 2 | 90’ ZONE 1 - ZONE 2 |
| 3 | 120’ ZONE 1 - ZONE 2 | 60’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 3 | 60’ ZONE 1-ZONE 2 | 120’ ZONE 1 - ZONE 2 |
| 4 | 150’ ZONE 1 - ZONE 2 | 75’ ZONE 1-ZONE 2 | Technique Session | Fletcher 20’ TEST (ZONE 5)* | 75’ ZONE 1-ZONE 2 | 150’ ZONE 1 - ZONE 2 |
| 5 | 90’ ZONE 1 - ZONE 2 | 45’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’ ZONE 1-ZONE 2 | 90’ ZONE 1 - ZONE 2 |
| 6 Recovery week | 60’ ZONE 1 - ZONE 2 | 30’ ZONE 1 | 45’ Recovery | 30’ ZONE 1 | 10’ Progress Check | |
| Phase 2 | ||||||
| 7 | 90-120’ ZONE 1 - ZONE 2 | 45’-60’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’-60’ ZONE 1-ZONE 2 | 90-120’ ZONE 1 - ZONE 2 |
| 8 | 120-150’ ZONE 1 - ZONE 2 | 60’-75’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 3 | 60’-75’ ZONE 1-ZONE 2 | 120-150’ ZONE 1 - ZONE 2 |
| 9 | 150-180’ ZONE 1 - ZONE 2 | 75’-90’ ZONE 1-ZONE 2 | Technique Session | Fletcher 20’ TEST (ZONE 5)* | 75’-90’ ZONE 1-ZONE 2 | 150-180’ ZONE 1 - ZONE 2 |
| 10 | 90-120’ ZONE 1 - ZONE 2 | 45’-60’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’-60’ ZONE 1-ZONE 2 | 90-120’ ZONE 1 - ZONE 2 |
| 11 Recovery week | 60’ ZONE 1 - ZONE 2 | 30’ ZONE 1 | 45’Recovery | 30’ ZONE 1 | 10’ Progress Check | |
| Phase 3 | ||||||
| 12 | 90’ ZONE 1 - ZONE 2 | 45’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’ ZONE 1-ZONE 2 | 90’ ZONE 1 - ZONE 2 |
| 13 | 120’ ZONE 1 - ZONE 2 | 60’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 3 | 60’ ZONE 1-ZONE 2 | 120’ ZONE 1 - ZONE 2 |
| 14 | 150’ ZONE 1 - ZONE 2 | 75’ ZONE 1-ZONE 2 | Technique Session | Fletcher 20’ TEST (ZONE 5)* | 75’ ZONE 1-ZONE 2 | 150’ ZONE 1-ZONE 2 |
| 15 | 90’ ZONE 1 - ZONE 2 | 45’ ZONE 1-ZONE 2 | Technique Session | 2 x 20’ ZONE 2-ZONE 3 | 45’ ZONE 1-ZONE 2 | 90’ ZONE 1-ZONE 2 |
| 16 Recovery & Retest | 60’ ZONE 1 - ZONE 2 | 30’ ZONE 1 | 45’ Recovery | 30’ ZONE 1 | 3’ TEST* | |
* The 20 minute warm up should be done before each of the tests
Weather permitting one of either session 1 or 4 should be a road ride (unless shown as a Test or Progress Check). The session should, wherever possible be a flat/varied terrain recovery ride.
Wattbike sessions 1 & 4 – these sessions can be split into intervals (2 minute rest) i.e.
- 45’ = 2 x 22.5’ or 3 x 15’
- 60’ = 2 x 30’ or 3 x 20’ or 4 x 15’
- 75’ = 2 x 37.5’ or 3 x 25’
- 90’ = 2 x 45’ or 3 x 30’ or 4 x 22.4’
Rest Interval for session 3 = 5’
Weight Management Print