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:
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!
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%
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