Compressport Thailand 70.3 Triathlon Training Plan week 3
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 3
Mon: Rest
Tue: Swim 2200m
Warm 400m (Swim 200m + Kick with kickboard 200m)
Swim 200 m with paddle & pull buoy
4 x 200m @ 60-70% rest 1 min between sets (set 1 , 3 with paddle)
4 x100m @ 70% rest 30-40 seconds (set1,3 with paddle)
4 x 50m @ 80% rest 20 seconds between sets
Cool down 200m
Wed: Bike 1.25 hr
Warm 10 min
10 min high cadence 5x(1 min @ 90-100 rpm + 1 min easy )
Ride 3x20 min
1st, 3rd set @ 50-60% cadence at 80-90 rpm
2nd set 5x (2 min @ 80% +2 min easy ride)
Cool down 5 min
Thu: Run 13 km
Warm 3 km + drills
2x5km @ 50% with 1 sets (12-15 reps) of leg lunge between sets
Cool down 5 min
Fri: Rest
Sat: Bike 2 hr & 5 km easy Run
20 min warm up
5 x 20 min
Set 1,3,5 Endurance @ 50-60%
Set 2, 4 Tempo ride @ 70% 15 min + 5 min easy
Sun: Swim 2300m
Warm 200m
Kick with no kickboard 100m
Gliding 100m (10 kick : 1 arm)
Stroke count 2 x50m rest 30 seconds between sets
2 x 800m
1st set with paddle @ 50-60%
2nd set no paddle @ 60-70%
Cool down 200m
TC Triathlon
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