Week 3
FOCUS OF THE WEEK: FIND YOUR SPEED ENDURANCE
Congratulations on reaching Week 3 of our Malibu Tri training program! Now, the real fun begins as we dive deeper into our training and witness the incredible progress we've made so far. This week is all about pushing our limits, building speed endurance, and discovering the strength within us.
Throughout the consecutive weeks of training, your fitness has been quietly improving, and now it's time to put it to the test. By challenging ourselves with longer runs, doubling up on strength training, and focusing on our mental fortitude, we'll unlock new levels of performance.
The Week's Objective: Push Your Endurance Farther
Embrace each day of this week as an opportunity to push your endurance to new heights. With every training session, ask a little more from yourself, and be prepared to be surprised at just how much you can achieve. Your dedication and hard work will undoubtedly show in your increasing performance.
Training Level Chart Reference:
Keep using our training level chart as a guide throughout this week's sessions. It will help you understand the effort levels required for each training session and ensure that you're pushing yourself appropriately.
Stay Focused and Be Determined:
As you tackle the challenges this week brings, remember to stay focused on your goals and be determined to surpass your own expectations. Believe in your abilities, and trust the training process. You've come a long way, and this week will be another stepping stone towards your Malibu Tri goals.
You've got this! Keep pushing, keep believing, and keep shining!
DAY 1
BASE DAY
Duration: 40 minutes
Intensity: Level 3-4
Today's focus is on building a solid base for your training. Hop on your bike and ride for 40 minutes at Level 3-4 intensity. During this session, aim to cover as many miles as you can while maintaining a steady effort.
This ride is essential for clocking those base miles, which will serve as the foundation for your upcoming workouts. By working on your endurance and cardiovascular fitness, you'll be better prepared for the challenges of the training program ahead.
Embrace this base day as an opportunity to lay the groundwork for your progress and success. Tomorrow's speed run awaits, and your dedication to building a strong base will surely make a difference in your performance.
DAY 2
STRONG SPEED
WARM UP
10 MINUTE WARM UP @ LEVEL 2
THEN
90 SECONDS or 400m (if on a track) @ LEVEL 8
1 MINUTE @ easy @ LEVEL 2
Rounds: 5-6
COOL DOWN
10 MINUTE COOL DOWN @ LEVEL 2
NOTES
Find your rhythm for the 90 seconds or 400m. If working with timed efforts, I like to find landmarks to help me achieve the same distance each effort, AND if you're working on a track time each effort - this helps with consistency.
PM SESSION - HER STRENGTH
Click the link HERE
RECOMMENDED EQUIPMENT
· Band
· Bumbells or some sort of weight.
TRISET 1
30 seconds for each movement [2 minute rounds]
A1 Lateral Lunge
A2 Bent over row
A3 Hover into down dog
30 seconds rest
Rounds: 2
TRISET 2
30 seconds for each movement [2 minute rounds]
B1 Reverse Lunge
B2 Side Plank
B3 Push up to down dog
30 second rest
Rounds: 2
DAY 3
BASE SESSION - POOL SWIM OR CYCLE
Today's base session offers you the option of a 45-minute pool swim or a cycle at Level 4 intensity.
POOL SWIM
400m Warm-up
200m Stroke Practice
Main Set:
50m Effort at Level 6
20-30 seconds Rest
Repeat for 10 rounds
Cool Down:
400m Cool down (Kick or Stroke)
NOTE:
Embrace this base session as a chance to focus on technique, build your endurance, and prepare yourself for the upcoming challenges in your Malibu Triathlon training program. Whether you choose to swim or cycle, remember that this foundational work is vital for your overall progress.
DAY 4
HER HIIT + SPEED RUN
Speed Run
10-minute Warm-up
Main Set 1:
40 seconds @ Level 8-9 (High Intensity)
20 seconds @ Level 2 (Recovery)
Repeat for 5 rounds
Active Recovery:
5 minutes @ Level 3 (Moderate Intensity)
Main Set 2:
40 seconds @ Level 8-9 (High Intensity)
20 seconds @ Level 2 (Recovery)
Repeat for 5 rounds
Cool Down:
10-minute Cool down
HER HIIT: HERE
Follow this dynamic HIIT routine by watching the video link HERE. The routine includes 6 exercises performed back to back for 4 rounds with 30 seconds of rest between rounds.
Complex Routine:
Straight Leg Deadlift
Bent Over Row
Front Rack Squat
Reverse Lunge With a Bicep Curl
Weighted Burpee
30 seconds Rest
Rounds: 4
This combined HIIT + Speed session is designed to challenge and elevate your performance for the Malibu Triathlon. Embrace the intensity and push yourself to new limits. Stay focused, keep up the great work, and let's make every moment count in pursuit of your triathlon goals!
You're doing an amazing job - keep pushing forward and thriving!
DAY 5
ACTIVE RECOVERY + YOGA
Duration: 45 minutes
Intensity: Level 2
Today's focus is on active recovery, allowing your body to recharge and rejuvenate.
Choose between cycling, hiking/jog, or swimming for this session - the goal is to keep your body moving at a low intensity for 45 minutes.
Engaging in this gentle, low-impact activity promotes blood flow to tired muscles, flushes out metabolic waste, and aids in muscle repair. It also helps prevent stiffness and prepares your body for the upcoming training sessions.
Enjoy this active recovery as a chance to give your hard-working muscles some well-deserved care. Embrace the opportunity to recharge and restore, setting the stage for optimal performance in your future workouts.
YOGA SESSION - HERE
DAY 6
ENDURANCE DAY
Welcome to Endurance Day, Week 3 of our 10-week Malibu Triathlon program! Today's training will focus on two distances - the Malibu Tri Classic and the Malibu Tri Olympic.
MALIBU TRI CLASSIC DISTANCE (.5M SWIM, 17M BIKE, 4M RUN)
RIDE:
60-80 minutes @ Level 4
6 x 2-minute pushes @ Level 6
RUN:
10 minutes @ Level 2
20 minutes @ Level 6
10-minute Cool Down @ Level 2
Total: 40 minutes
MALIBU TRI OLYMPIC DISTANCE (1.5KM SWIM, 40KM BIKE, 10KM RUN)
RIDE:
70-90 minutes @ Level 4
6 x 2-minute pushes @ Level 6
RUN:
15-minute Warm-up Build @ Level 2-4
15 minutes @ Level 5
15 minutes @ Level 6
10-minute Cool Down @ Level 2
Total: 55 minutes
NOTE:
Embrace this Endurance Day as an opportunity to build the stamina needed for your upcoming challenges. Whether you're preparing for the Malibu Tri Classic or the Malibu Tri Olympic, these sessions will help you go the distance with confidence.
Focus on maintaining steady effort levels during the ride and run, and don't forget to take advantage of the pushes at Level 6. These intervals will enhance your performance and boost your speed and power.
DAY 7
REST DAY
Congratulations on reaching your well-deserved rest day! Today is all about embracing the art of recovery and self-care, allowing your body and mind to heal and prepare for the exciting challenges that await you.
As you rest, your muscles will repair and grow stronger, your energy levels will replenish, and your mental clarity will sharpen. This essential time of rejuvenation is just as crucial as the intense training sessions, as it sets the foundation for maximizing your performance.