Compressport Thailand 70.3 Triathlon Training Plan week 6
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 6
Mon: Rest
Tue: Swim 2000m
Warm 400m (Swim 200m + kick 200m)
2 x400m @ 50-60% Rest 1.30 min between sets
6x100m @ 60-70% Rest 30 seconds between sets
Cool down 200m
Wed: Bike 1.30 hr
Warm 15 min
Ride 2 x35 min (20 min @ 50% + 10 min @ 60% + 5 min @ 70%)
Cool down 5 min
Thu: Run 1.30 hr
Warm 15 min + drills (Low knees , High knees , Skip)
Run 1.10 hr (3 x 20 min @ 50-60% + 10 min @ 70-80% or race pace)
Cool down 5 min
Click here to watch runnning drill VDO of TCtriathlon
Fri: Rest or 20-30 min Core body strength exercise
Click here to watch core strength training VDO of TCtriathlon
Sat: Bike 2.30 hr & 6 km Run (4 km easy + 2 km @ 70%)
Warm 20 min
Ride 1.40 hr endurance @50-60%
20 min at 70-80 % or above race pace
Cool down 10 min
Sun: Swim 2500m
Warm 200
Catch up 200m
4 x500m rest 2 min between sets
1st set: 50-60% with paddle
2nd set 60% stroke count
3rd set 50-60% with paddle & pull buoy
4th set 70-80% / race pace
Cool down 100m
TC Triathlon
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