Compressport Thailand 70.3 Triathlon Training Plan Week 12
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 12
Mon: Rest
Tue: Swim 1800m
Warm 200m
Drills 200m: 2 x (50m catch-up + 50m stroke count)
2 x 300m @ 40-50% with paddle & pull buoy rest 1min between sets
12 x 50m @ 80% rest 20 seconds between sets
Cool down 200m
Wed: Bike 1.10 hr
Warm 10 min
High cadende @ 90-100 rpm & light gear 10 min
2 x 20 min
1st set : endurance @ 40-50% cadence 80-85 rpm
2nd set : 5x (2 min over race effort/ 80-90% + 2 min easy)
Cool down 10 min
Thu: Run 11 km
Warm 3 km +Drills
Click here to watch runnning drill VDO of TCtriathlon
2 x (3 km @ 50% + 1 km @ 60-70%)
Cool down 5 min
Fri: Rest or 30 min core strength training
Click here to watch core strength training VDO of TCtriathlon
Sat: Bike 1.40 hr + run 6 km ( 4 km race pace / 60-70% + 2 km easy run)
Warm 15 min
2 x ( 30 min enudrance / 50% / avg 80-90 rpm + 5 min @ 60-70% / race effort/ avg 80-85 rpm + 5 min easy)
Cool down 5 min
Sun: Swim 2100m
Warm 400m
3 x 500m rest 2 min between sets
1st & 3rd set : with paddle & pull buoy @ 50%
2nd set : swim @ 60-70% with least stroke as possible
Cool down 200m
TC Triathlon
Subscribe, like and share for more useful articles, photos and videos.
