Trying to figure out a quick workout to grab? Try any of these, created by Rock Star coach Alan Kipping-Ruane! Be sure to visit the member forum where you can ask all your questions about the workouts, and click here to access the weekly workout archives.
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June 2011, Week 5:
SWIM:
Workout Purpose: Distance
Warm Up:
300 swim
200 pull
100 kick
100 drill
———-
Drill Set:
10×25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3×100 swim w/:25 sec rest
3×100 pull w/:20 sec rest
3×100 swim w/:15 sec rest
3×100 pull w/:10 sec rest
6×50 drill choice w/:15sec rest
———-
Cool Down:
200 easy
BIKE:
Workout Purpose: This workout is designed to be easy and focus on basic drills for your cadence and efficiency. This is a recovery workout so make it that and don’t kill yourself doing it. Make it easy and enjoyable, watch TV or read a magazine when warming-up, but keep the drills on point to work on form
Warm Up:
15min Spin in Z1 (easy) @ 90+ RPM
———-
Drill Set:
3x (60 sec @ 100+ rpm :90sec easy)
2 x (:30sec Right Leg / :45sec Both Legs / :30sec Left Leg / :45sec Both )
———-
Cool Down:
10min easy spin in Zone 1(easy) @ 90+RPM
RUN:
Workout Purpose: Easy run to let the body recover, but still work on form. Look for a high cadence again and keep the efforts all in zone 1 except the striders.
Warm Up:
15min easy effort
———-
Drill Set:
10 x :20sec striders @ Race Pace w/ :45-:60sec recovery
–Aim for a cadence of 90-94rpm (lengthen or shorten your stride accordingly)
———-
Cool Down:
10min easy effort
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May 2011, Week 3:
SWIM:
Workout Purpose: Speed Day!
Warm Up:
500 easy
———-
Drill Set:
5×100 w/ :15sec rest (50 kick on back/50 swim)
12×25 w/ :10sec rest (2 drill/1 swim)
6×75 on 1:30 (free/non-free/free by 25)
50easy
12×25 w/ :10sec rest (2 drill/2 build)
———-
Main Set:
3 x [
4×25 FAST w/ :5-10sec rest
200 pull easy w/ :30 sec rest ]
100 easy
2 x [
2×25 Head Up
100 swim ALL OUT
———-
Cool Down:
200 easy
BIKE:
Workout Purpose: To push your lactate threshold barrier, build mental strength, and pain tolerance
Warm-Up:
15min
———-
Main Set:
2x(7min @ 40k TT effort w/ 4min recovery
2x (:45sec Left Leg / :30sec Both / :45sec Right Leg / :30sec Both)
———-
Cool Down:
10min
RUN:
Workout Purpose: This workout is designed for builidng hill strength and strength in general for running. Keep good form up the hill
Warm Up:
20min easy effort in Zone 1 only
———-
Main Set:
6 x 5min Hill climbs up 4% grade in Zone3 w/ 3min recovery
———-
Cool Down:
5min walking then run 12min easy effort in Zone 1 only
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May 2011, Week 2:
SWIM:
Workout Purpose: Distance Focus. Keep good technique with plenty of rest
Warm Up:
2 x (200 swim/50 kick/50 drill)
———-
Main Set:
6×50 pull w/:10 sec rest
3×200 pull w/:30 sec rest
3×200 swim w/:30 sec rest
12×50 drill w/:15 rest (3 Head up drill, 3 Build drill, 3 catch-up, 3 BUILD)
———-
Cool Down:
100 easy
BIKE:
Workout Purpose: Muscle imbalances, this workout is focused on single leg drills
Warm Up:
15min Spin in Z1 @ 90+ RPM
———-
Drill Set:
2 x (:45sec Right Leg / :30sec Both Legs / :45sec Right Leg / :30sec Both )
———-
Main Set:
2 x 3min @ Zone 2 @ 90-95rpm w/ 1min easy
2 x (:45sec Right Leg / :30sec Both Legs / :45sec Right Leg / :30sec Both )
2 x 2min @ Zone 2 @ 90-95rpm w/ 2min easy
1 x (:45sec Right Leg / :20sec Both Legs / :45sec Right Leg / :20sec Both )
———-
Cool Down:
15min easy spin in Zone 1 @ 95-100 RPM
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May 2011, Week 1:
SWIM:
Workout Purpose: This workout is meant to push your distance limits and push your threshold pace by swimming at your moderate to hard effort.
Warm Up:
8 x 50 easy swim w/:15 rest
———-
Main Set:
3×500 swim @ Moderate Effort w/ :40sec rest
2×300 swim @ Moderate Effort w/ :30sec rest
4 x 75 swim FAST w/:20sec rest
———-
Cool Down:
200 easy
BIKE:
Workout Purpose: This workout will help determine your current fitness. Focus on how you feel during the rest and record effort in training log.
Warm Up:
30min easy @ 90-94rpm
———-
Main Set:
2x4min @ RACE PACE w/ 1min easy recovery
30min easy
2x5min @ RACE PACE w/ 1min easy recovery
———-
Cool Down:
30min easy
RUN:
Workout Purpose: Speedwork. Making you faster
Warm Up:
20min easy effort in Zone 1 only
———-
Drill Set:
4 x :20sec striders @ Race Pace w/ :60sec recovery walk
–Aim for a cadence of 90-94rpm
–Aim to do these in the grass w/ no shoes if possible
———-
Main Set:
6x40sec @ RACE PACE w/ 3min easy jog or walking recovery
———-
Cool Down:
10min easy effort in Zone 1 only
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April 2011, Week 3:
SWIM:
Workout Purpose: Speed Workout to focus on Building, Drills going faster then on a workout focused on just technique and form. Pacing a great tool to have and to learn it. This workout will help that.
Warm Up:
2x (200 swim/100 kick)
–swim easy choice w/ :20sec rest….Breath every 3rd or 5th stroke to work on bilateral breathing
———-
Main Set:
12×50 BUILD As…
–4 w/:20 rest
–4 w/:15 rest
–4 w/:10 rest
50 easy
2x
2×75 w/:30 sec rest (kick/drill/swim by 25
100 swim build w/:20 rest
———-
Drill Set:
1×150 pull w/:30 rest (3/5 breathing pattern by 25)]
———-
Cool Down:
200 Easy. Breath every 3rd or 5th stroke to work on bilateral breathing
BIKE:
Workout Purpose: Race Pace intervals with an easy effort in the middle and Hard intervals at the end. Great way to mix up a long day on the bike
Warm Up:
30min Spin in Z1 @ 90+ RPM
———-
Main Set:
5 x 3min @ race pace w/ 1min easy
30min easy @ Zone 2
4 x 1min ALL OUT w/ 1min easy
———-
Cool Down:
30min easy spin in Zone 1 @ 90+RPM
RUN:
Workout Purpose: This workout is designed for builidng hill strength and strength in general for running. Currently in a build phase, strength is a focus for you in running. Keep good form up the hill
Warm Up:
15min easy effort in Zone 1 only
———-
Drill Set:
4 x :20sec striders @ Race Pace w/ :90sec recovery skipping/walk
–Aim for a cadence of 90-94rpm
–Aim to do these in the grass w/ no shoes if possible
———-
Main Set:
4 x 2min Hill climbs up 3-4% grade in Zone2-3 w/ 5min recovery
———-
Cool Down:
12min easy effort in Zone 1 only
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April 2011, Week 2:
SWIM:
Workout Purpose: Almost like a test set, but it breaks up your swim by ending on the same wall and stopping at the 200 mark. Great set to focus on good technique and to help build your overall endurance and espeically your speed.
Warm Up:
5 x 100 easy swm w/ :10sec rest
———-
Drill Set:
4 x 100 no-free (choice of stroke) w/ :15sec rest
———-
Main Set:
8 x 225 @ Threshold Pace w/ :30sec rest
———-
Drill Set:
3 x 100 easy Pull w/ 20sec rest
———-
Cool Down:
200 Easy. Breath every 3rd or 5th stroke to work on bilateral breathing
BIKE:
Workout Purpose: This workout is designed for the build phase focusing on strength on the bike. This translates to a workout focusing on hills or if you were heading into a headwind on the bike. Stay in the zones given. Record distance covered and avg heart rate for each 5min hill
Warm Up:
10min Spin in Z1 @ 90+ RPM
———-
Drill Set:
3x (60 sec @ 100+ rpm :90sec easy)
3x (90 sec @ 100+ rpm :60sec easy)
———-
Main Set:
4x5min @ 50-60rpm in Zone2 w/ 5min Recovery
2 x (:30sec Right Leg / :45sec Both Legs / :30sec Right Leg / :45sec Both )
———-
Cool Down:
10min easy spin in Zone 1 @ 90+RPM
RUN:
Workout Purpose: This workout is designed for builidng hill strength and strength in general for running. Currently in a build phase, strength is a focus for you in running. Keep good form up the hill
Warm Up:
15min easy effort in Zone 1 only
———-
Drill Set:
4 x :20sec striders @ Race Pace w/ :90sec recovery skipping/walk
–Aim for a cadence of 90-94rpm
–Aim to do these in the grass w/ no shoes if possible
———-
Main Set:
9 x 2min Hill climbs up 3-4% grade in Zone2-3 w/ 3min recovery
———-
Cool Down:
10min easy effort in Zone 1 only
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April 2011, Week 1:
SWIM:
Workout Purpose: A modified test set to see if your stroke and efficiency needs work or if you need to work on endurance. Record times and compare at the end to see if you drop off or stay constant. Look at your distance per stroke number and try to make it consistent throughout the main set.
Warm Up:
2 x 200 choice easy
———-
Drill:
5 x 50 scull w/ :15sec rest
———-
Main Set:
9 x 150 medium pace (50free/50choice/50free) w/ :30sec rest
–Record times
———-
Drill Set:
4 x 100 kick @ moderate effort w/ :30sec rest
———-
Cool Down:
300 easy
———-
Total Workout Distance: 2700m
Total Workout Time: 1hr
BIKE:
Workout Purpose: Great type of test set to see if you are improving your times over a 5mile TT. Use this during your build phase as this shouldn’t make an appearance during the base phase. Compare times, but try to go faster on the second 5mile time trial.
Warm Up:
30min easy Zone 1
———-
Main Set:
5mile TT @ Goal Race Pace
15min easy Zone 2
5mile TT @ Goal Race Pace (try to go faster on this time trial then the first one)
**record both time, effort, and avg hr for both to compare
———-
Cool Down:
30min easy Zone 1
———-
Total Workout Time: 1.75hrs
RUN:
Workout Purpose: 60minutes of easy running with 10min at race pace. This is a great recovery week workout to make you feel like you are working towards something, but still allowing your body to rest. The 10minutes of race pace is not an all out effort, but is indeed your goal race pace for your goal race. You can also use this as a test set to determine your fitness by looking at distance covered and average heart rate during the 10min.
Warm Up:
30min easy Zone 1
3 x :20sec strides
———-
Main Set:
10min @ race pace. record distance, avg hr, and effort
———-
Cool Down:
20min easy Zone 1
———-
Total Workout Time: 1hr
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March 2011, Week 5:
SWIM:
Workout Purpose: This speed set is all about speed, pulling, and building the effort over each interval. With your pulling sets focus on the “catch” part of your stroke. Good Stroke = Faster Swim Times
Warm-Up:
2 x 200 swim/50kick/50drill
———-
Drill-Set:
12 x 25 on :50 (1 build, 2 drill)
———-
Main-Set:
400 Pull (medium effort – record your time and post it)
6 x 50 on :60sec (STRONG and STEADY effort)
400 Pull (faster then the 1st one)
4 x 75 on 1:30 @ moderate effort
400 Pull (faster then the 2nd one)
3 x 100 on 1:45 (HARD)
4 x 100 Pull on 2:00 (ALL OUT!)
———-
Cool-Down:
200 Easy
———-
Total Estimated Workout Time: 70 minutes
Total Estimate Workout Distance: 3300
BIKE:
Workout Purpose: Interval Leg Training. Workout is designed to correct that pedal stroke for each leg to create a powerful cadence when both feet clipped in
Warm Up:
6min – Pedal easy w/ cadence above 90 rpm
6min – Alternate :30 seconds seated and :30 standing
6min – Seated and alternate 80% workload between 1min on the right leg and 1min on the left leg (DO NOT UNCLIP)
———-
Main Set:
7 x 3min
– 1min Left Leg
– 1min Both Legs
– 1min Right Leg
HR: Zone 1 – Zone 2
RPM: 85 RPM
———-
Cool Down:
5min
–
Total Workout Time: 45min
RUN:
Workout Purpose: This set can explain to you how you fitness is for a 5k or 10k
Warm-Up:
15min
———-
Main Set:
4 x 1600m w/ 2min recovery.
———-
Cool Down:
10min
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March 2011, Week 4:
SWIM:
Workout Purpose: “Short” technique workout set focusing on good stroke with kicking and build type intervals thrown in
Warm-Up:
400 Swim
200 Kick
300 Free
———-
Main-Set:
6 x 50 Catchup Drill (on 1:00)
3 x 100 Good Stroke w/ :15sec rest
5 x 50 Kick (on 1:15)
5 x 50 BUILD w/ :10sec rest
5 x 100 (on 2:15) – 25 Kick/25 Drill/50 Build
———-
Cool-Down:
300 Easy
———-
Total Estimated Workout Time: 60 minutes
Total Estimate Workout Distance: 3000
Bike:
Workout Purpose: Great workout to do in the Base phase or to test your strength during the off season or build phase. Find a hill that will take 5 minutes to climb and work this main set into it. Can’t find a hill? Stay out of the saddle for 3 min in a gear that you turn at 60-75rpm.
Warm Up:
20min easy
———-
Main Set:
3-5 x 3min Hill Interval w/ 3-5min Recovery
—HARD up, easy back
———-
Cool Down:
30min easy
———-
Total Estimated Workout Time: 90 minutes
Run:
Workout Purpose: Great test of fitness in the middle of your build phase to see if you are hitting your goal pace or on track to hit it soon. Stay relaxed and just try to float while you run rather then bouncing up and down
Warm Up:
15min easy
———-
Main Set:
4 x 400m @ 10k race pace w/ 200m recovery jog
2 x 800 @ 10k race pace w/ 400m recovery jog
4 x 400m @ 10k race pace w/ 200m recovery jog
2 x 800 @ 10k race pace w/ 400m recovery jog
———-
Cool Down:
10 min easy
———-
Total Estimated Workout Time: 75 minutes
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March 2011, Week 3:
SWIM:
Workout Purpose: This is a very technical swim to work arm and leg strength. Focus alot on good rotation
Warm Up:
500 swim
———-
Drill Set:
2×50 w/ :15sec rest (1 arm drill)
450 kick
–3x (50easy, 25 HARD, 25 Easy, 50 HARD, 25 Easy)
———-
Main Set:
100 easy swim
6×50 w/ :10sec rest (25 Head Upl/25 swim)
2 x 150 swim @ Moderate Effort w/ :30sec rest
6×50 (35Easy / 15 HARD -AS FAST AS YOU CAN POSSIBLY GO) w/: 20sec rest
2 x 150 swim @ Moderate Effort w/ :30sec rest
2 x [
-200 pull w/ band w/ :20sec rest (focus on good rotation)
-2×50 w/paddles only w/ :20sec rest (FAST!!!!)
2 x 150 (25 East, 50 HARD, 25 Easy, 50 HARD) w/ :30sec rest
———-
Cool Down:
200 easy
———-
Total Estimated Workout Distance: 3450 meters
Total Estimated Workout Time: 60 minutes
BIKE:
Workout Purpose: A 2 hour ride with moderate intensity intervals thrown in.
Warm Up:
30 minutes easy (Z1-Z2)
———-
Main Set:
10x
–2min (FAST @ 65-80RPM Cadence)
–4min moderate effort recovery
———-
Cool Down:
20-30min easy
———-
Total Estimated Workout Time: 2 hours
RUN:
Workout Purpose: This workout is 70minutes of Hard Running. Don’t go too fast on each hard interval, but try to hit somehwere around a 5k pace or just slightly faster.
Warm Up:
15 min easy
———-
Main Set:
3x
–2min @ 10k pace w/ 30sec easy recovery
–1:30 @ between 5k and 10k pace w/ 30sec recovery
–1min @ 5k pace w/ :30sec recovery
–:30sec @ slightly faster then 5k pace w/ 30sec recovery
–3min easy normal running
———-
Cool Down:
15min easy
———-
Total Estimated Workout Time: 75min
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March 2011, Week 2:
SWIM:
Workout Purpose: This swim workout is focusing on your pull strength and endurance.
Warm-Up:
500 swim
200 kick
———-
Drill-Set:
8×50 w/ :15sec rest (non-free/free by 25)
———-
Main-Set:
3x
–4×75 free w/ :10sec rest (descending 1-4)
–300 pull w/ :20sec rest
2x
–4×50 kick w/ :15sec rest (25 FAST / 25 easy)
–200 pull w/ :15sec rest
———-
Cool-Down:
100 easy
———-
Total Estimated Workout Time: 75 minutes
Total Estimated Workout Distance: 3600 meters
BIKE:
Workout Purpose: Power climbing to build that stength when you need it. Focus alot on the downstroke with this workout
Warm-Up:
10-15 minutes
———-
Main Set:
7 x :15seconds Big Gear @ 60-70 RPM in Zone 2-3 w/ 4 minutes easy recovery
———-
Cool-Down:
10-15minutes
———-
Total Estimated Time: 75 minutes
RUN:
Workout Purpose: Great workout to add in your Build phase of your season for gain strength for the hills and overall strength in your running
Warm-Up:
15 min easy
5 x 50m strides
dynamic stretch
———-
Main Set: (HILLS)
8 x 3min Build w/ 3-4min easy recovery (easy jog back to start)
–3-4% incline of a hill (also can be done on a treadmill)
———-
Cool Down:
15min
—
Total Est. Time: 70min
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March 2011, Week 1:
SWIM:
Workout Purpose: This is somewhat of a moderate effort througout. Focus on good technique throughout the entire workout.
Warm-Up:
2 x 500 choice w/ :20sec rest
———-
3 x
300 swim easy w/ :15sec rest
200 good stroke – moderate effort w/ :15sec rest
100 Kick – 25 FAST/50 Moderate/25 FAST w/ :20sec rest
10x50s w/ :15sec rest (moderate effort)
———-
Cool-Down:
200 easy
———-
Total Estimated Distance: 3500 meters
BIKE:
Workout Purpose: Great hill climbing interval session to add into your training during the build phase or at the end of the base phase. Make the race pace effort quality and don’t go too hard on the climbs as they are meant to put in a quality effort not just to get up the hill as fast as you cab
Warm-Up:
30 minutes
———-
Main Set: (Hill Climbing)
3 x 4 minute hill climb @ Zone 3 w/ 4min easy
3 x 3 minute hill climb @ Zone 3-4 effort w/ 4 minutes easy
2 x 5 minutes @ Goal Race Pace w/ 5 minutes recovery
———-
Cool-Down:
30 minutes
———-
Total Estimated Distance: 2 hours
RUN:
Workout Purpose: This is a fartlek/tempo type workout that can introduce you to tempo type pacing. Focus on good even, rythmic breathing
Warm-Up:
10-15 minutes easy
———-
1 mile @ tempo pace
1 mile @ easy pace
1 mile @ tempo pace
———-
Cool-Down:
10-15 minutes easy
———-
Total Estimated Distance: 5-6 miles
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February 2011, Week 5:
SWIM:
Workout Purpose: speed day, short but intense intervals. Be sure to make this a quality effort to get the greatest benefit from it
Warm-Up:
3 x 200 Choice w/ :15 rest
———-
Drill Set:
5×50 kick w/ :10sec rest (odds: easy / evens: FAST!!!!)
6×50 – 1 arm drill w/ :15sec rest
———-
Main Set:
5×50 swim w/ :15sec rest (odds: 25 easy/25 build, evens: 50 Build)
6×100 pull @ moderate effort w/ :10sec rest (focus on a good solid stroke)
100 easy
8×75 w/ :15sec rest (Build each 75)
100 easy swim recovery
10×50 w/ :20sec rest (HARD with a 4-6 beat kick, focus on not bending the knees and keeping the legs straight)
200 cool down
———-
Total Estimated Distance: 3500 meters
BIKE:
Workout Purpose: 2 hours of a medium or moderate effort with hill work thrown in. Find a very long hill for this workout.
Warm-Up:
30minutes
———-
Main Set:
5 x
3minutes at 90-100RPM in Zone 2 – Zone 3
8minutes easy recovery w/ 100+ RPM
———-
Cool-Down:
30minutes
———-
Total Estimated Time: 2hours
RUN:
Workout Purpose: Great quick race week workout to open the legs or to introduce track workouts for the experienced athlete.
Warm-Up:
15 minutes easy
———-
1600m @ 10k race pace
400m easy
1800m @ 10k race pace
400m easy
———
Cool-Down:
10 minutes easy
–Be sure to stretch and hydrate afterwards
———-
Total Estimated Time: 60min
Total Estimated Distance: 4.5 miles
————————————————————-
February 2011, Week 4:
SWIM:
Workout Purpose: This is one of many breakthrough workouts that I give to my athletes. Please comment at let me know how it went.
Warm-Up:
500 swim easy
———-
Drill Set:
800 pull with paddles and pull-buoy w/ :30sec rest
6 x 100 fast w/ :10sec rest
600 pull with paddles and pull-buoy w/ :30sec rest
4 x 100 fast w/ :10sec rest
400 pull with paddles and pull-buoy w/ :30sec rest
6 x 50 ALL OUT w/ :45sec Rest
———-
Cool-Down
200 easy
———-
Total Estimated Distance: 3800 meters
BIKE:
Workout Purpose: 2 hours of a medium or moderate effort with hill work thrown in. Find a very long hill for this workout.
Warm-Up:
30minutes
———-
Main Set:
5 x
3minutes at 90-100RPM in Zone 2 – Zone 3
8minutes easy recovery w/ 100+ RPM
———-
Cool-Down:
30minutes
———-
Total Estimated Time: 2hours
RUN:
Workout Purpose: Great quick race week workout to open the legs or to introduce track workouts for the experienced athlete.
Warm-Up:
15 minutes easy
———-
1600m @ 10k race pace
400m easy
1800m @ 10k race pace
400m easy
———
Cool-Down:
10 minutes easy
–Be sure to stretch and hydrate afterwards
———-
Total Estimated Time: 60min
Total Estimated Distance: 4.5 miles
————————————————————-
February 2011, Week 3:
SWIM:
Workout Purpose: Focus on good technique with this set.
Warm-Up:
300 swim
200 pull
100 kick
———-
12×50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest)
8×75 pull (4 w/:20 rest, 4 w/:10 rest)
4×100 swim w/:15 rest
8×25 kick on :60sec
———-
Cool Down:
100 swim
———-
Total Distance: 2500
BIKE:
Workout Purpose: This workout will give a great judgement on where your fitness is and can be great if you dont feel like biking 20 minutes straight of 40k efforts.
Warm-Up:
30min easy @ 95rpm
———-
Main Set:
5 x ( 6min hard @ 40K effort / 3min easy)
———-
Cool Down:
10min easy
———-
Total Estimated Time: 85 minutes
RUN:
Workout Purpose: This workout will give a great judgement on where your fitness is and can be great if you don’t feel like running 20 minutes straight of tempo work.
Warm-Up:
15min easy
4 x 60 meter strides
———-
Main Set (intervals)
4 x 1600 meters @ tempo pace w/ 400m recovery jog
———-
Cool Down:
15min easy
————————————————————-
January 2011, Week 2:
SWIM:
Workout Purpose: This is a test set and can help determine your threshold pace.
Warm Up:
200 free
3x (100pull, 100kick, 100swim)
———-
Main-Set:
10×100 with 20sec rest between each one. The goal of this is to swim at the fastest pace you can sustain the whole time, which means don’t swim the 1st one really fast and the 3rd one 15seconds slower. Keep all 3 times within 4-6seconds. This is a test set so we can figure out your pacing.
———-
200 Easy
3×100 Pull breathing every 3,4,5,3 – Focus on good form
———-
Cool Down:
200 swim
———-
Total Distance: 2300 meters
BIKE:
Workout Purpose: This is a bike weight workout to develop those legs for your power and climbing ability
Warm-Up:
15min @ 95RPM
———-
Main Set:
4 x 4min – ( Shift to the biggest you can sustain with Zone 2, RPM 60-70 )
Recovery Interval: 2min standing ( Zone 2, RPM doesn’t matter )
4 x 4min – ( Shift to the biggest you can sustain with in Zone 3, RPM 60-70 )Recovery Interval: 2min sitting ( Zone 3, RPM doesn’t matter )———-
Cool Down:
10min
———-
Total Estimated Workout Time: 75 minutes
RUN:
Workout Purpose: This is a race specific workout that should only be done 1-2times a month and only introduced into training about 5-7 weeks from race day.
Warm-Up:
15min easy
5 x 60meter strides
———-
Main Set:
3miles @ Race Pace
———-
Cool Down:
15min easy
————————————————————-
January 2011, Week 1:
SWIM:
Workout Purpose: Strength and Technique
Warm-Up:
2 x (200 swim / 50 kick / 50 1 arm drill )
———-
Drill Set:
12 x 25 (2 drill, 1 build ) w/ :15sec rest
———-
Main Set:
1 x 300 (pull @ medium effort (don’t go out to hard, but put in this solid effort here)
6 x 50 (Solid, but HARD efforts) w/ :20 sec rest
1 x 300 (pull @ Slightly Faster then the 1st one)
100 Easy
4 x 75 w/ :20sec rest ( Moderate Effort)
300 Pull FAST!!!
———-
Cool-Down:
200 Easy
———-
Total Estimated Distance: 2700meters
BIKE:
Workout Purpose: Endurance set with interval leg training thrown in
2.5hours easy at 95+ RPM
–On the flats, include 10 x 30second one-leg-drills
–This ride should be done on rolling terrain
RUN:
Workout Purpose: Hill Strength Building Workout
Warm-Up:
15 min easy
5 x 50m strides
———-
Main Set: (HILLS)
8 x 3min Build w/ 3-4min easy recovery (easy jog back to start)
———-
Cool-Down:
15min
———-
Total Estimated Time: 70 minutes
Be sure to visit the member forum where you can ask all your questions about the workouts!
Alan Kipping-Ruane
Alan Kipping-Ruane (pictured left) is the founder of TriGuy Multisport Coaching. He is an elite amateur triathlete, Triathlon and Swimming coach and former US Navy Rescue Swimmer. To find out more information about his personal one-on-one coaching or training plans, go to http://triguycoaching.com/ or follow him on twitter @triguycoaching.