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Hi, I'm Rich Dafter - a full-time single dad, coach, and
lifelong runner. I help people get healthier, fitter, and have better quality
of life with at home workout and nutrition programs. |
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Workouts for
Multisport Athletes
from Polar
Personal Trainer
| If you have several years
of serious training and competition behind you, please familiarize yourself to
these example workouts. For the inexperienced, these workouts will be a free
ride to overtraining. |
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| TRIATHLON for serious Competitive Athlete |
Date and
activity
|
Time
|
HR
|
Note |
Day
1
|
Swimming
Cycling
Running |
|
60 min
60
min
60-90 min |
60-70% |
Easy
spinning (lower priority)
Intervals (see work-outs) |
|
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60 min
2
hrs
|
30
min 70%, 60 min 80%, 30 min 60-70% |
|
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60 min
90
min |
60-70% |
Easy spinning
(lower priority)
including hills at 80% |
Day
4 |
Swimming
Cycling
Running
|
|
60 min
2
hrs
30 min |
60-70% |
Intervals (see
work-outs)
Easy (lower priority) |
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Day
6 |
Simulated triathlon |
Swim: 30-45 min in open water
Cycle: 90 min,
followed by
Run: 45-60 min, all at 70-80% effort |
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4
hrs |
60-70% |
Long run,
including hills at 80% |
| Weekly
total |
Swim: 3 hrs - 3 hrs 30
min
Cycle: 10 hrs - 11 hrs 30 min
Run: 3 hrs - 4 hrs 30 min
16 hrs - 19 hrs 30
min |
| DUATHLON for serious Competitive Athlete |
| Date and
activity |
Time |
HR |
Note |
|
|
60 min
60-90
min |
60-70% |
Easy spinning
(lower priority)
Intervals (see work-outs) |
|
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2
hrs |
30 min 70%, 60
min 80%, 30 min 60-70% |
|
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60 min
90
min |
60-70%
60-70% |
Easy spinning
(lower priority)
including hills at 80% |
|
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2 hrs
30-45
min |
60-70% |
Intervals (see
work-outs)
Easy (lower priority) |
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Day
6 |
Simulated duathlon |
Run: 30
min, followed by
Cycle: 90-120 min, followed by
Run: 30-45 min, all at
70-80% effort |
|
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|
4
hrs |
60-70% |
including hills
at 80% |
| Weekly
total |
Cycle: 10 hrs - 12
hrs
Run: 4 hrs - 5 hrs
14
hrs - 17 hrs |
- The interval sessions all consist of a warm-up,
an exercise near your anaerobic threshold, and a lower-intensity part. All
Polar S-series Heart Rate Monitors offer an Interval Trainer feature to help
you with your interval training.
- None of these workouts are designed to be done
week after week. Rather, they are hard-intensity sessions suitable for
pre-season build-up weeks.
- The workouts marked "lower priority" are less
important and can be dropped if you need to reduce your volume.
- Don’t do a hard session if you’re
feeling tired (change to an easy session or take a day off).
- Use a similar plan for early season training,
but reduce the volume.
- The Day 6 "Simulated Triathlon/Duathlon" is an
ideal chance to practice transitions and race-day equipment, food and fluids,
all at a slower pace.
- Whenever you see a range of times for a workout
(e.g., 60-90 minutes), choose the longer workout if your race is longer. Design
your training program to fit the distance you want to race. You may also want
to choose the shorter workload during an easy week, and the longer workout
during a hard week.
- Always remember to warm up before a workout and
cool down after it.
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| FIND THE BEST BODi PROGRAM FOR
YOU |
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