Compressport Thailand 70.3 Triathlon Training Plan week 4
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 4
Mon: Rest
Tue: Swim 1200m
Warm 300m
4x200 m (rest 1.30 min between sets)
1st & 3rd : Sighting & Navigating practice (6-8 strokes / 1 head up for sighting)
2nd & 4th : Swim with paddle with least stroke as possible
Cool down 100m
Wed: Bike 45 min
Warm 10 min
Ride 2 x15 min
10 min @ 50-60 % , endurance + 5 min @ 70% or 70.3 race pace
Cool down 5 min
Thu: Run 8 km
Warm 2 km
2 x 3km @ 50-60% or endurance
Cool down 5 min
Fri: Rest
Sat: Bike 1.15 hr + run 2 km @ 70% or race pace
Warm 10 min
3 x 20 min
1st & 3rd @ 50-60% or Endurance
2nd 4 x (2 min fast or @ 80% or standard race pace + 3 min easy )
Cool down 5 min
Sun: Swim 1800m
Warm 200 m
3 x 500m rest 2 min between sets
1st with pull buoy @ 50%
2nd with paddle & pull buoy @ 50%
3rd time trial or at 70-80%
Cool down 100m
TC Triathlon
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