Here’s a concise guide to the workouts in your plan that build endurance, speed, and overall fitness.
- Aerobic Endurance: Steady-state workouts at an easy effort to enhance cardiovascular efficiency and stamina. Typically, these are long-duration activities in Zone 2.
- Aerobic Speed Endurance: Combines speed intervals with aerobic efforts to build the ability to sustain faster paces over longer distances.
- Brick Sessions: Combined workouts, typically cycling followed by running, to simulate the transition between sports in a triathlon and improve performance under fatigue.
- Build Sustained Pace: Workouts that gradually increase your ability to hold a fast pace over long durations, crucial for endurance races.
- Endurance Ride with Sub-threshold Efforts: Long cycling sessions with intervals just below the threshold pace to build endurance while maintaining a steady effort.
- Fitness Tests: Structured efforts (e.g., time trials) to assess your current fitness level and set training zones.
- Open Water Swim: Swimming in natural, open water rather than a pool, helping to prepare for race conditions, including sighting and coping with waves.
- Progression Run: A run where the pace gradually increases throughout the workout, teaching the body to adapt to faster paces.
- Race Pace Efforts: Endurance sessions that include intervals at the pace you aim to race, helping to simulate race conditions and improve race-day performance.
- Recovery: Low-intensity workouts or complete rest days to allow the body to repair, adapt, and prepare for more intense sessions.
- Run Off Bike: A brick workout that combines cycling and running to simulate the fatigue of transitioning between sports during a triathlon.
- Run Off Bike Faster at First: A variation of the "run off bike" session, where you start faster, simulating race-day intensity after cycling.
- Speed Intervals: Short bursts of high-intensity effort followed by recovery periods. These improve anaerobic capacity and speed.
- Strength Endurance: High-resistance or hill workouts that focus on building muscle endurance and overall strength in endurance athletes.
- Swim Technique: Focused drills to improve form, efficiency, and overall swim technique, leading to faster, less energy-consuming swimming.
- Tempo: Moderate-intensity workouts just below your lactate threshold (low Zone 4), designed to build stamina and maintain a high pace without accumulating fatigue.
- Threshold Efforts: Workouts at or near your lactate threshold (building to mid/high Zone 4) to improve sustained power and delay the onset of fatigue.
- Torque Session: High-resistance cycling or strength training to develop power and muscular endurance in the legs.
Each of these workouts targets specific aspects of fitness, allowing athletes to develop endurance, speed, and overall performance. Phil's plans include a variety of these sessions to help you reach your peak performance on race day.
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