Compressport Thailand 70.3 Triathlon Training Plan week 8
IRONMAN 70.3 Training Plan by TCtriathlon
Compressport Thailand 70.3 Training Plan : Week 8
Mon: Rest
Tue: Swim 1500m
Warm 200m
Drill 200m :2x (single arm L 50m + single arm R 50 m+ catch-up 100m)
8x50m @ 80% effort rest 40 seconds between sets
Easy swim 100m
4x100m @ 70% effort rest 30 seconds between sets
Cool down 200m
Wed: Bike 1 hr
Warm 10 min
Ride 5 min small gear @ avg 90 rpm
7 x (2 min @ Max effort & Big gear + 3 min easy)
Cool down 10 min
Thu: Run 10 km
Warm 2 km +Drills
Click here to watch runnning drill VDO of TCtriathlon
2 x (3 km @ 50% + 1 km @ 60-70%)
Cool down 5 min
Fri: Rest or 30 min core strength training
Click here to watch core strength training VDO of TCtriathlon
Sat: Bike 1.30 hr + run 5 km (3 km race pace / 60-70% + 2 km easy run)
Warm 15 min
2 x ( 20 min enudrance / 50% / avg 80-90 rpm + 10 min @ 60-70% / race pace/ avg 80-85 rpm + 5 min easy)
Cool down 5 min
Sun: Swim 2000m
Warm 200m
4 x400m rest 2 min between sets
1st & 3rd set : with paddle & pull buoy @ 50%
2nd & 4th set : swim @ 60-70% with least stroke as possible
Cool down 200m
TC Triathlon
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