Salford Triathlon - Training Plan
One of the most successful aspects of our involvement in last
year's triathlon was the willingness of staff to undertake training
prior to the event.
Each person who requested a training plan was given an initial
assessment questionnaire, which took into account;
- The current level of fitness
- Time available to train
- The preferred activity
- Any previous injury history.
Then we were then given a basic 4-week training plan and asked to
keep a brief diary. The diary then provided the information needed
to write the next 4-week plan.
Training plans Initial Assessment
to download
Example of Basic Training Plan
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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Sunday
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Week 1
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30 mins easy
HR 135-155
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30 mins easy
HR 135-155
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10 mins easy
then 4 x 1min
HR 150-165
with 2 min easy
between. 5 min easy
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Bike
45 minutes Moderate
HR 130-160
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Week 2
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30 mins easy
HR 135-155
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30 mins easy
HR 135-155
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10 mins easy 4 x 1 min
HR 150-165 With 2.5 mins5 min recovery
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Bike
45minutes Moderate
HR 130-160
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Week 3
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35 mins easy
HR 135-155
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35 mins easy
HR 135-155
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10 mins easy 4 x 90 sec
HR 150-165 With 2.5 mins5 min recovery
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Bike
50 minutes Moderate
HR 130-160
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Week 4
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25 mins easy
HR 135-155
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25 mins easy
HR 135-155
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10 mins easy 4 x 90 sec
HR 150-165 With 2.5 mins5 min recovery
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Bike
45 minutes Moderate
HR 130-160
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Training plans will be available to those wanting them again
this year.
