Each training session should have a similar structure regardless of the training phase that the athlete finds themselves in.
At a minimum, the training session should have the following core parts:
While the whole of the training session is important, dividing a training session into its component parts makes it easier for the athlete to perform the session correctly and eliminate any “grey areas” in their preparation.
For training sessions like those in preparation for ultra-distance events, breaking down the training session into component parts may also make it seem less daunting psychologically.
In our training plans, the abbreviation for the warm-up component is WU.
In the example above, the warm-up is 30 minutes long and gradually builds in intensity from Zone 1 to Zone 3.
In our training plans, the abbreviation for the main set component is MS.
In the example above, the main set is 16 minutes long and consists of a 20-second “all-out” sprint followed by 3 minutes and 40 seconds of aerobic riding repeated 4 times.
In our training plans, the abbreviation for the Loosen Down component is LD.
In the example above, the loosen down is 10 minutes of easy cycling.
hrs – Hours 00:00:00
mins – Minutes 00:00:00
secs – Seconds 00:00:00
m – meters, e.g. 200m
km – kilometers, e.g. 5km
r – static recovery between intervals. r30 = recover for 30 secs after completing a work intervals, then start the next one.
rest – static rest, usually stated in minutes, between sets of intervals
walk – active rest between intervals
The General Training Zones are:
Z1 = Zone 1 – Warm Up, Loosen Down & Recovery
Z2 = Zone 2 – Aerobic Endurance & Drills
Z3 = Zone 3 – Muscular Endurance
Z4 = Zone 4 – Threshold Pace (Tempo)
Z5 = Zone 5 – Power, Force, Speed
MAF = Maximum Aerobic Function.
The ideal intensity to build your aerobic base
Sport-specific field tests can be performed to calculate training zone. This is especially important when participating in triathlon, as often there is a disparity in the proficiency across the three sports.
It makes sense to have different training zones for each discipline.
To calculate your training paces, complete the CSS swim test.
To calculate your training Power and Heart Rate zones based on your thresholds, complete the 20-minute FTP Test
To calculate your Training Paces and Heart Rate Zones based on your threshold pace and heart rate, complete the 5 km TT run test.
In our Road Cycling, Mountain Biking, Duathlon and Triathlon training plans, the cycling session sometimes has an additional abbreviation; cadence – pedal revolutions per minute.
Cycling Cadence is indicated as range and expressed as @…rpm.
e.g 10. mins Z4 @50-60rpm
In our swimming and triathlon training plans, Intensity Zones, Drills and Training Tools are also described because sound swimming technique is so crucial.
