Training Plan
16 week beginners 70.3 (16 Weeks)

 

Only $35.00

Sample Week of Training

Swim - SD-4

Warm Up:
100m free
100m with fins done as 50m broken arrow, 50m free
150m done as 50m breathing every 3rd stroke, 50m breathing every 5th stroke, 50m breathing every 7th stroke
50m MAD
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles

Main Set:
4 rounds of

2x 100m free +15sec,
100m pool buoy and look up and sight every 6th stroke +10sec

Cool down:
200m choice

Planned: 2.0 km

Run - 8x 100m Strides

Keep run easy to moderate and towards the end, add 10x 100m strides with 90sec easy between.
Can do run drills after strides if you like.

Planned: 45:00

Strength Training - The “no weights” strength session

• Push ups – not all the way down, half way down but done fast – do 20
• Hands down crunches – lay on back, knees bent, feet flat on floor, hands by sides – crunch up lifting shoulders off floor – do 30
• Bridge – lie face down, support body with elbows (hands together, elbows apart) straighten body out like a plank on toes and elbows – hold for 30sec
• Chin ups – use a door frame or overhanging beam – cup hands facing you – grip beam and pull body up until chin is level with hands – do what you can – build to 20
• Trunk twists – lie on back with arms outstretched and palms down – lift legs up so soles of feet face the sky – gently lower legs to left then right – very gently keeping knees slightly bent – move slowly – do 30
• Lunges – stand tall feet together, arms raised above head, link thumbs and squeeze head between biceps with arms straight – step forward with alternate legs, so the leading knee forms a right angle, making sure you control wobble and knee stays directly above the foot below – do 10 each side – keeping arms straight and fingers pointing to the sky
• Chair dips – support the feet on one chair while the body weight is taken by the hands behind the hips on another chair – gently lower the body between the chairs until the elbows are at right angles – do 10
• Twisting crunches – lie on back, knees bent, feet on floor – crunch to face left knee then right knee, twisting the torsoe – do 30

This simple routine can be repeated 2-3 times adding numbers to each exercise as your strength builds. This routine is designed for a fit triathlete. If you have back existing problems or feel any pain when trying these exercises. Check with a physio therapist or doctor.

Planned: 10:00

Bike - SE - 1 Session

Warm Up:
10min easy

Main Set:
16min moderate
4x 4min medium effort in big gear with cadence between 55-65 RPM, 2min easy spin

Planned: 1:00:00

Swim - SD-5

Warm Up:
2x 100m free +15sec
100m with fins done as 50m 6/3/6, 50m free
100m pull and paddles
100m with fins done as 50m broken arrow, 50m free

Main Set:
200 freestyle with light flutter kick +20s
200 with fins done as 50m 6/1/6, 50m free +20s
200 easy freestyle with light flutter kick +20
200 with fins done as 50m 6/3/6, 50m freestyle +20s
300 easy freestyle with light flutter kick

Cool down:
200m easy

Planned: 1.8 km

Strength Training - The “no weights” strength session

• Push ups – not all the way down, half way down but done fast – do 20
• Hands down crunches – lay on back, knees bent, feet flat on floor, hands by sides – crunch up lifting shoulders off floor – do 30
• Bridge – lie face down, support body with elbows (hands together, elbows apart) straighten body out like a plank on toes and elbows – hold for 30sec
• Chin ups – use a door frame or overhanging beam – cup hands facing you – grip beam and pull body up until chin is level with hands – do what you can – build to 20
• Trunk twists – lie on back with arms outstretched and palms down – lift legs up so soles of feet face the sky – gently lower legs to left then right – very gently keeping knees slightly bent – move slowly – do 30
• Lunges – stand tall feet together, arms raised above head, link thumbs and squeeze head between biceps with arms straight – step forward with alternate legs, so the leading knee forms a right angle, making sure you control wobble and knee stays directly above the foot below – do 10 each side – keeping arms straight and fingers pointing to the sky
• Chair dips – support the feet on one chair while the body weight is taken by the hands behind the hips on another chair – gently lower the body between the chairs until the elbows are at right angles – do 10
• Twisting crunches – lie on back, knees bent, feet on floor – crunch to face left knee then right knee, twisting the torsoe – do 30

This simple routine can be repeated 2-3 times adding numbers to each exercise as your strength builds. This routine is designed for a fit triathlete. If you have back existing problems or feel any pain when trying these exercises. Check with a physio therapist or doctor.

Planned: 10:00

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 1:00:00

Run - Easy run off the bike

FAST transition
20min easy run off the bike

Planned: 20:00

Bike - Moderate Ride

Keep this ride moderate throughout. If you can't hold a conversation you are riding too hard.

Planned: 2:00:00

Run

Planned: 1:20:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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