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Here is a one week example of a program written up for an athlete with  limited training time, only one year of previous triathlon training, who was training for a series of sprint races. Based on several time trial tests, the heart rates were given as a guide to training intensity. MONDAY DAY OFF TUESDAY AM: REST PM: SWIM - aerobic Warm up with 300m of easy swimming using a variety of strokes. Then complete: 3x200m freestyle at a moderate/comfortable pace with a 25 second recovery between each. 4x100m at a firm/slightly uncomfortable pace with a 15 second recovery between each. Cooldown by doing 200m of easy swimming using a variety of strokes, including backstroke. WEDNESDAY AM: BRICK SESSION RIDE (turbo trainer) to RUN session Warm up - Do an easy 6-8 minute run at a heart rate of 127-136 bpm. Then jump on the bike and complete an easy 8 minute warm up at a heart rate of 110-120 bpm. After the warm up complete the following bike and run efforts: Ride - 15 minutes moderate at 125-135 bpm and a cadence of 90-100 rpm. Run - 6 minutes firm at 160-165 bpm. Then repeat this ride and run efforts with no rest period. Have an easy 5 minute jog or cycle before completing the following through with no break: Ride - 6 minutes at a heart rate of 155-160 bpm and a cadence of 95-100 rpm. Run - 3 minutes hard at 175-180 bpm. Ride - 5 minutes at 155-160bpm and a cadence of 100+ rpm. Run - 3 minutes hard at 175-180 bpm. Then cool down by jogging or cycling easily for 10 minutes and then having a good stretch. PM: REST THURSDAY AM: REST PM: SWIM - threshold Warm up by completing 400m (non-continuous) of easy swimming using a variety of strokes. Have a maximum of 200m freestyle. Then complete: 8x50m freestyle, hard with a 10-15 second recovery between each effort. 100m easy backstroke/breaststroke 6x50m as 25m maximal effort freestyle/25m easy backstroke with a 10 second recovery between each effort. Cool down with 300m of easy swimming using a variety of strokes. FRIDAY DAY OFF SATURDAY AM: RIDE - aerobic/strength Warm up by spinning easily for 15 minutes at a heart rate of 115-125 bpm. Then find a long hill (several kilometres) of moderate grade (4-6%) and complete 3x8 minute efforts up the hill remaining in the saddle at a heart rate of 156-164 bpm while maintaining a cadence of 70-75 rpm. Between each uphill effort recover by spinning back down the hill easily (make sure you are turning your legs over) before immediately starting the next effort. At the completion of these efforts complete an easy 40 minutes at a heart rate of 120-130 bpm and a cadence of 85-90 rpm. PM: REST SUNDAY AM: RUN - tempo Warm up with an easy 10 minute jog at 125-136 bpm. Then complete 2x10 minute efforts at a firm pace corresponding to a heart rate of 162-170 bpm. Between each effort have an easy 5 minute recovery at 135-140 bpm. Then cooldown by jogging easily for 10 minutes.

Are you training for a triathlon? Would you like to achieve your personal best time? Apart from taking VAAM Hornet Juice to boost your endurance when training and racing, we also offer long-distance running and triathlon training programs that will meet your personal abilities, time commitments and goals. Triathlon Training Program US$45 a month For only $1.50 a day, you will receive an individualized triathlon training program brought to you by our experienced endurance coach and sports scientist, Ben Wisbey. Ben will provide a program for you aimed to meet your training and competition goals, and set around your life. The program includes detailed day to day description of all sessions, and will focus on sessions most important to your training. This program includes regular contact to monitor progress and answer any training/racing related questions. The number of sessions and focus of this session is based on your individual needs, time availability, strengths and weaknesses. What you get for your monthly triathlon training program unlimited email contact 24 hour email response individualized training program individual heart rate training zones (if required) progressive monitoring through specific testing sessions strength training designed specifically to boost your endurance performance a program that will fit in to your current lifestyle and training goals a program written by an experienced and enthusiastic coach who is dedicated to helping you meet your needs To learn how to order your triathlon training program today, click here.