Triathlon Plan
Using a Wattbike Pro
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
Test Results
3’ Test 90-110 cadence - 340 W (resistance level 5 at 100 cadence), MaxHR 188
Heart rate and Power Training Zones
| HR | Power [W]* | |
|---|---|---|
| Recovery | <113 | <119 |
| Zone 1 Basic | 113-122 | 119-153 |
| Zone 2 Basic | 122-141 | 153-187 |
| Zone 3 Intensive | 141-154 | 187-221 |
| Zone 4 Intensive | 154-167 | 221-255 |
| Zone 5 Maximal | 167-177 | 255-289 |
| Zone 6 Maximal | > 177 | 289-340 |
| Supra-maximal | N/A | > 340 |
*For training sessions and ease of monitoring round all power outputs (W) to nearest 5 W All sessions on a Wattbike Pro
Week 3 Example
1. 60’ Z1-Z2
| Description | |
|---|---|
| Warm up | 5-10 minutes at Recovery Zone HR < 113 and power < 119 W Resistance level 1 < 80 rpm |
| Workout | 60’ riding with HR in the range 113 to 141 and power range 119-187. Suggest 20’ at Z1 HR 117, power 136 W resistance level 1 at 85 cadence, 20’ HR 132, power 170 W resistance level 2 at 90 cadence, 20’ Z1 HR 117, power 136 W resistance level 1 at 85 cadence |
| Cool down | 5-10 minutes at Recovery Zone HR < 113 and power < 119 W |
2. 4 x 5’ intervals 1 minute rest between intervals
| Description | |
|---|---|
| Warm up | 20 mins Resistance level 1 90-110 rpm |
| Workout | Session at resistance level 1 Interval 1 90 rpm @ 150 W Interval 2 95 rpm @ 175 W Interval 3 100rpm @ 190 W Interval 4 105 rpm @ 210 W HR in range 113-141 |
| Cool down | 15-20 minutes at Recovery Zone HR <113, power < 119, Resistance level 1 < 80 rpm |
3. 2 x 20’ Z3 5’ rest between intervals
| Description | |
|---|---|
| Warm up | 10 minutes progressive Recovery-Z1-Z2 Zones HR to 141 max, power to 187 max Resistance level 1 cadence <80 through to 100 |
| Workout | 2 x 20’ intervals (5 minutes rest between intervals) HR in the 141-154 range and power 187-221. Mean 147 HR, power 204 – resistance level 2/3 at 90-100 |
| Cool down | 10 minutes at Recovery Zone HR <113, power < 119 Resistance level 1 < 80 rpm |
4. 60’ Z1-Z2
| Description | |
|---|---|
| Warm up | 5-10 minutes at Recovery Zone HR < 113 and power < 119 W Resistance level 1 < 80 rpm |
| Workout | 60’ riding with HR in the range 113 to 141 and power range 119-187. Resistance level 1 at 90 cadence Suggest 20’ at Z1 HR 117, power 136 W resistance level 1 at 85 cadence, 20’ HR 132, power 170 W resistance level 2 at 90 cadence, 20’ Z1 HR 117, power 136 W Resistance level 1 at 85 cadence |
| Cool down | 5-10 minutes at Recovery Zone HR < 113 and power < 119 W |
The 20‘ Test in weeks 4, 9 and 14 would be done at 80% of MMP i.e. 340 X 0.8 = 272 W
Winter Training Plan Technique Sessions Print