Compressport Thailand 70.3 Triathlon Training Plan week 10
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 10
Mon: Rest
Tue: Swim 2500m
Warm 400 m
Drill 400m : Single arm L 100m + Single arm R 100m + Catch-up 100m + Srtoke Count 100m
4 sets of
50 m @ 90% rest 30 secs
100m @ 80% rest 40 secs
200m @ 70% rest 2 min
Cool down 300m
Wed: Bike 1.30 hr
Warm 10 min
5 x (1 min high cadence @ 100-110 rpm + 1 min normal ride )
3 x 20 min
1st & 3rd set : endurance @ 50% , cadence 80 -85 rpm
2nd set: 5 x (2 min max effort , big gear, cadence 70-80 rpm + 2min easy)
Cool down 10 min
Thu: Run 1.20 hr
Warm 15 min
4 x 15min
1st & 3rd set : endurance run @ 50%
2nd set : Tempo run/ 21 km race pace @ 60-70%
3rd set : 5 min @ 80% / 10 km race pace + 5 min easy jog + 5 min @ 80-90% / 5km race pace
Cool down 5 min
Fri: Rest or 20-30 min Core body strength exercise or Easy 30 min Swim
Sat: Bike 90 km + 3 km easy run
3 x30 km cadence @ 80-85 rpm
1st & 3rd set : endurance @ 50-60%
2nd set: @ 70-80% , 90 km race pace
Sun: Swim 2000m
Warm 400m
3 x500m rest 2 min between sets
1st & 3rd set with paddle & pull buoy @ 50%
2nd set no padde & pull buoy @ 60% & long & solid stroke
Cool down 100m
Click here to watch runnning drill VDO of TCtriathlon
Click here to watch core strength training VDO of TCtriathlon
TC Triathlon
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