Compressport Thailand 70.3 Triathlon Training Plan week 13
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 13
Mon: Rest
Tue: Swim 2000m (Strength/ Stamina & Speed)
Warm 200m
Drill 200m : 2 x (Kick 50 m + stroke count 50 m)
10 x 50m @ 70-80% rest 30 seconds between sets
2 x 400m @ 60-70% rest 1 min between sets
Cool down 300m
Wed: Bike 1.30 hr + 4 km run (Speed + Run off the bike at race pace)
Warm 20 min , cadence 80-90 rpm
3x20min
1st & 3rd set endurance @ 50-60%, cadence 80-90 rpm
2nd set 10 x (1 min @ max effort & low cadence + 1 min easy ride)
Cool down 10 min
Run 3km @ 70.3 race pace/ 70% + 1 km easy & cool down
Thu: Run 1.25 hr (Endurance & Tempo)
Warm 15 min
4 x 15 min
1st & 3rd set : endurance @ 40-50%
2nd & 4th set : 12 min min @ 60-70% + 3 min easy runn
Cool down 10 min
Fri: Rest or 30 min Core Strength Training
Sat: Bike 2.00 hr & 6 km run (Endurance + Tempo)
Warm 20 min cadence 80-90 rpm
3 x30 min
1st set endurance @ 40-50% avg cadence 80-90 rpm
2nd & 3rd set 20 min at race effort (60-70%) + 10 min endurance (50-60%) avg cadence @ 75-85 rpm both set
Cool down 10 min
6 km run (endurance @ 60-70%)
Sun: Swim 2200m
Warm 200m
Drill 300m : 2x (Single arm L 50 m + Single arm R 50 m + catch -up 50m)
2 x 800m @ race effort rest 1.30 min between set
Cool down 100m
Click here to watch core strength training VDO of TCtriathlon
Click here to watch runnning drill VDO of TCtriathlon
TC Triathlon
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