Compressport Thailand 70.3 Triathlon Training Plan week 2
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 2
Mon: Rest
Tue: Swim 2100m
Warm 400m (Swim 200m + Catch-up 200m)
4 x 200m @ 60-70% rest 1 min between sets
2 x 400m @ 60-70% rest 1.30 min between sets
Cool down 100m
Wed: Bike 1.10 hr
Warm 10 min
High cadence (90-100 rpm) 5 min
Ride 5 x10 min
1st, 3rd, 5th set @ 50-60% cadence at 80-90 rpm
2nd & 4th set 5 min @ 80% + 5 min easy ride
Cool down 5 min
Thu: Run 12 km
Warm 2 km + drills
2 x 5 km ( 4km @ 50% + 1 km @ 70-80% or 10k race pace)
Cool down 5 min
Fri: Rest
Sat: Bike 1.30 hr & 4 km easy Run
Warm 15 min
2 x 35 min (20min @ 50-60% + 10 min @ 70% + 5 min easy)
Cool down 5 min
Sun: Swim 2200m
Warm 300
Single arm swim 200m ( Left 100m + Right 100m)
2 x 800m rest 2 min between sets
1st set stroke count @ 50-60%
2nd set with paddle & pull buoy @ 60%
Cool down 100m
TC Triathlon
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