Swim Bike Run Mon Afternoon Session: 3500m – 8x100m Dps –15sec, 200m kick, 6x100m – 50 catch up / 25 scull / 25m free – 15sec, 200m easy back / free, 30x50m Paddles / pull buoy – aerobic – work on long stokes / high elbows – on 1.00, 200m easy back / free   Deep water run post swim 20min aerobic range – stride out Tue   Morning Session: windtrainer 1hr40hrs – warm up 20min / 6x39sec @ 120rpm in easy gear 2x20min @ 80-85% - 90rpm in aero position – easy 10min spin in light gear as recovery between each Afternoon Session: 1hr steady aerobic range (70-75%) of over undulating ‘soft’ terrain Wed Morning Session: 4000m – 16x50m Dps free – 10sec, 400m easy Dps paddles / pull buoy Dps, 200m kick, 100m easy free, 8x200m hard free @ 90% on 3.45 (try to hold under 3.15, 16x50m fins – 25m back / 25m easy – 10 sec, 100m easy free – no fins   Afternoon Session: 50min – warm up 15-20min – 12x400m @ 85% with @ speed endurance target pace leaving every 2min to 2.15, 10min warm down Thur REST DAY REST DAY REST DAY Fri Afternoon or to do over the weekend: - 2500m straight swim – go first 10min aerobic to warm into it, then get into a race pace for the remainder of the swim Morning Session: 1hr30hrs on windtrainer – warm up 30min – 5x3min @ max effort 95%+ of Max HR – 100+rpm with 3min easy between each (last one of these should be a real struggle to maintain speed)   Sat   Morning Session: 3hrs – Undulating terrain – 90-95 rpm on flats with aiming to stay seated on most gradual climbs – working cadence 75-85rpm range Off Bike – 40min - @ 75% effort over flat terrain working at maintain good cadence while staying aerobic Sun     Morning Session: 1hr30min – undulating aerobic pace throughout – on soft trials 65-75% HR range dependant on terrain   TOTAL 3.45hrs / 10km TOTAL 6.20 hours TOTAL 4 hours     Weekly Total 14.25 hours + Gym work

Above is a Sample weekly performance program for “Joe Triathlete” aiming to qualify for Ironman Australia in the 35-39 age category.  “Joe” has been away from the sport for 5 years and has the goal to do as well as he can on the time he has available to train.  Coming from a cyclist background “Joe” has constantly been injured from running on and off prior to starting the structured program.   He had been able to do 5-6 hrs training a week for a few months prior to starting the program and has been a seasonal cyclist so some base did exist rather than him stating from scratch. 

By adding Deep water running as part of the running routine and gradually increasing run mileage forcing a progressive adaptation while working in the gym on some exposed weaknesses, “Joe” has been injury free and is on track to achieve the first part of his goal.

“Joe” has an average of 16 hrs a week to spend on swim / bike / run training.  He also can fit in 2 gym workouts based on the fact he has a weakness with his gluts, and some core stability problems.  Also at 38 years of age adding some regular strength work will greatly assist his overall program.  All his swim programs ands run / bike times and distances are worked out per the initial online questionnaire with fine tuning questions between “Joe” and myself prior to starting.  The weekly program is tweaked and fine- tuned on an ongoing basis as per the overall plan and regular weekly email feedback, and progression from training results and test events and time trials in training.

PS  “Joe” Qualified For Ironman Australia at his event in August and is still going strong remaining injury free.