Archive for the ‘workouts’ Category:

Workout of the Week: Post Season Bike

Base building after your season has ended….good to do on a trainer as well!

5:00 easy warm up

5 x 2:00 steady (Z2)/1:00 easy

3 x 6:00 hard (Z3/3:00 easy

5 x 1:00 hard (Z4)/1:00 easy


Workout of the Week: Midweek Bike

1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!!

Warm Up – 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy

Set #1 – 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery – Zone 1

Set #2 – 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1

Cool down – nice and easy 10:00

Recovery Swim

This is a great workout for those days when you need the get the blood moving through the muscles after a tough series of workouts. Recovery swim 2500 yds. but nothing is all out challenging! Nice way to get in a few yards and have fun at the same time!!

The distance will not be right..just a guess based on time!

Main Set:

10 x 5:00 in the following order:

#1 warm up easy stretch out your stroke…5 min’
#2 Drill for 5:00, catch up, fist, zipper keep repeating for 5:00
#3 Using fins…kick for 5:00
#4 5 x 50 sprint hard on 1:00
#5 Kick WITHOUT fins
#6 5:00 straight swim, every 3rd length, all out speed
#7 5:00 swim with Paddles
#8 5:00 swim with pull buoy only
#9 5:00 swim continuous (how many lengths
#10 5:00 all out fast..should have more lengths than #9

:30 sec. recovery between each of the 10 sets…

C/D 100 easy

Strip Poker for the Pool

This is one of Laura’s favorite swim workouts! It’s one of the best workouts!

400 long stroke, easy swimming…
Main set:
10 x 50 fast turnover! :10 rest
100 e-z swim
12 x 25…Fast…on :30 :05 rest

Now for all your swim toys… Strip Poker Swim Fun

800 swim…
First 200, swim with fins, paddles, and pull buoys..
2nd 200..swim with pull buoy and paddles..
3rd 200 swim with just paddles..
4th 200 (no more toys)…all out 200!

300 easy!

Muscular Endurance Ride #4 – 70.3 race prep


This ride is designed as prep for a 70.3 race. All Muscular Endurance workouts are intended to build your aerobic zone power output and improve your endurance at that power.

Ride two hours on a flat to rolling course. Warm up 30 minutes
Main Set: Ride 5×12 minutes at Zone 3 in aero position (three-minute recovery spins)
Transition to a 30-minute run in Zone 3.

Note: Beginners can shorten intervals to 5×6 minutes in Zone 3.

Ride Strong!

Run Workout – Track

Tempo 1000’s
6.5 mi
Tempo Run 1000s: As the name indicates, this workout consists of 1000-meter repeats done at tempo-run pace with 60 seconds of recovery between them.

2 miles nice and easy on a track.
Start with 6 x 1000-meter repeats (2 1/2 laps) 80% effort
1:00 recovery
C/D 1 mile steady easy 

Do not be put off by the fact that this workout is done on the track. It’s still more of a controlled tempo run than a speedy interval session because of the pace.

Bike workout


W/U 20 min. as:
10:00 easy spin
5:00 Alternate :30 standing, :30 seated
5:00 Seated 1:00 right leg, 1:00 left leg drill

Main Set:

5 x 6:00 Z3 or 75% effort
Relax and sustain smooth pedaling at 80-90 cadence.

R.I. 2 min between each

C/D 10:00 easy

Swim Workouts

Swim 3200.0 yd

W/U: 200 swimMain Set: Ladder
4 x 50
3 x 100
2 x 150
1 x 200
Come back on faster interval…so last set is quick
2 x 150
3 x 100
4x 50
200 kick (fins optional)
10 x 75…odds easy. evens fast on

C/D 200

Workout Suggestions – Swim Build

Description:  Volume is an important key to Ironman training.  The following is a great Ironman build swim to improve your endurance and speed in the water.

W/U 400 swim as 200 free, 200 stroke
4 x 200 :30 R.I
6 x 150 (Descend in sets of 30) :20 R.I.
8 x 100 Fast on interval you are able to maintain for each with :10 R.I.
16 x 50 :10 R.I.
C/D 300

Workout Suggestion – Bike Intervals

Description : Intervals are a great way to improve your power and speed on the bike.  The following is an effective bike workout for any race distance.  Use intervals to build and then keep speed.


W/U 10 miles  Flat if possible

Main Set:
6-8 x 2 miles on a flat stretch of road.  Build up to 8 over a trainng period/or put in your plan once a week.
3:00 recovery between each

C/D 10 miles steady state ridiing