Compressport Thailand 70.3 Triathlon Training Plan week 7
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Triathlon Training Plan week 7
Mon: Rest
Tue : Rest
Wed: Swim 2200m
Warm 300m
Drill 400m (Kick with kick board 100 + Single arm Left 100 + Single arm Right 100 + Stroke count 100m)
2x500m @50-60% rest 2 min between sets
4 x100m @ 70-80% rest 40 secs between sets
Cool down 100m
Thu: Bike 1.30 hr
Warm 20 min
Ride 3 x 20 min
1st : @ 50% Light gear , cadence 90-100 rpm
2nd : @ 60% medium gear , cadence 80-90 rpm
3rd : @ 70% medium to heavy gear , cadence 70-80 rpm
Cool down 10 min
Fri: Run 1.30 hr
Warm 20 min + drill + stretching
Run 3x20 min : 1st set @ 40% , 2nd set @ 50% , 3rd set @ 60%
Cool down 10 min
Sat: Rest
Sun: Bike 90 km + 5 km easy run
Warm 10 km , avg cadence 80-90 rpm
2 x 40km (30 km @ 50% + 5 km @ 60% + 5 km easy)
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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