telephone
0787 940 1550

email
info@triforfitness.co.uk


 


Training Plans

Every athlete at Tri For Fitness gets their own personalised training programme that is tailored to their fitness levels and aims. See below for example sessions:

1) Swim Session

2) Bike Session

3) Run Ression


Training Camp - Malaga, Spain 08

Please click here to find out more about our triathlon training camp in Malaga, Spain April 08. All abilites catered for!

 

Example Swim Session

Warm-up

8 x 50m @ alt. free/ kick per L: effort 60-70/%
rest 15 sec (400)

Main set kick @ 70% effort / pull @ 85% effort

400m pull + pull buoy
100m @ 5% above 0D race pace
400m kick (per 100: + kick board / streamline / + sculling / + fins)
100m @ 5% above 0D race pace
400m pull + pull buoy
100m @ 5% above 0D race pace
400m pull + pull buoy (2,300)

Cool down

400m easy: choice (2,700)

 

Example Bike Session - Road or turbo

Warm up

5 mins randomly go through the gears @ 60-70% effort
5 mins alternate right / left leg only every 30 sec

main set

2 x pyramid: 5 min @ 70% - 1 min @ 40k race pace
4 min @ 70% - 2 min @ 40k race pace
3 min @ 70% 3 min @ 40k race pace
2 min @ 70% - 4 min @ 40k race pace
1 min @ 70% - 5 min @ 40k race pace

cool down

5 min ez spin: effort from 70 to 60%

 

Example Run Session Track

Warm up

10 mins ez: mix ez running with drills

Main set

20 x 200m @ 5k race pace = total distance: 8k
(200m run recovery between sets@ 70%)

Aim to maintain HR per set + record HR

Cool down

10 mins jog ez + stretching exercises

 

Contact us to find out how to get your own tailored training plan

 

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