Compressport Thailand 70.3 Triathlon Training Plan week 1
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 1
Mon: Rest
Tue: Swim 1500m
Warm 300m
6 x 100m in 2.40 min rest 40 seconds between sets
8 x 50m rest 1.15 min rest 30 seconds between sets
Cool down 200m
Wed: Bike 1 hr
Warm 10 min
High cadence (90-100 rpm) 5 min
Ride 8 x 5 min (2 min at 80% with big chain ring + 3 min easy spin)
Cool down 5 min
Thu: Run 11 km
Warm 2 km
3 x 3 km : 2.5 km @ 50% , 0.5 km @ 70-80%
Cool down 5 min
Fri: Rest
Sat: Bike 1.20 hr & 3 km easy Run
Bike 1.20 hr
Warm 20 min
3 x 20 min
(15 min @ 50-60% cadence at 80-90 rpm 5 min @ 70% cadence at 80 rpm)
Cool down 10 min
Sun: Swim 2100m
Warm 200 m
Kick with kick board 200m
4x400m @ 50-60% rest 2 min between sets
1st & 3rd with Paddle + Pull Buoy
2nd & 4th normal swim stroke
Cool down 100m
TC Triathlon
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