Key triathlon sessions are those that have the biggest impact on your fitness progression, enabling you to be race ready in time for your event.
In an ideal week, you will be able to complete your training and recovery as scheduled in your triathlon plan. In other weeks, if time or energy is limited, you may need to make choices about which sessions to prioritize.
All triathlon plans include at least one high intensity and one long endurance session each week for swim/bike/run. As you progress towards race day you will also find race practice sessions scheduled (including bike/run brick sessions and open water swimming).
Depending on the level and length of your plan there can be additional workouts scheduled.
You may have also downloaded Phil's Strength and Conditioning Plan or be following your own regime in the gym.
- Brick sessions (usually from Base Phase onwards) and Race Practice sessions (from Peak Phase onwards)
- Swim, Bike, and Run interval (speed or threshold) and long aerobic endurance sessions
Good To Do Sessions (in order of priority)
- Additional planned sessions such as bike torque, and second speed/threshold workouts or long weekend rides. Please note all plans vary in content.
- Strength sessions
- Z2 aerobic recovery sessions
- Optional sessions
If you need to drop one of your key sessions, consider your strengths and limiters according to your event distance.
Keep in mind the big picture - ask yourself where you can make the most gains on race day.
For example, if running is your limiter, keep your run sessions and let go of a swim or bike.
Keep sessions that will benefit progression the most. For example, if you are just going to swim once in a week and you have good endurance, then drop the endurance swim and follow the speed session.
If unsure, consider your event, when training for a short sharp race, you may make more gains by nailing your interval sessions. For longer events you will need solid foundational endurance fitness for race day.
Aim to include all race practice workouts throughout the Peak phase.
Strength and Conditioning may feel less important than the triathlon specific sessions, however, including a strength training regime will improve resilience, dynamic power and postural endurance.
Include progressive strength training as often as you can. This is especially important if you are rehabilitating from an injury.
Finally, your rest day should be considered as a key ‘session’ for recovery. Without adequate recovery you will not make the adaptations you are training for and risk injury or over-training.
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