This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!

40 minutes total run time
 
Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes.
 
Thanks to Coach Taz of T3 Coaching for this workout!

This is a great early (or mid) season ride to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level.

75 minutes total ride time

Ride at foundation pace (zone 2) for approximately 30 minutes to your favorite hill. The hill should have a moderate grade (4 – 6%). Perform 8 x 60 second short climbing intervals done in an efficient gear for climbing quickly. You should climb hard and fast enough to just push into Zone 5. Recover between intervals by coasting back down the hill and pedaling easily for two minutes of active recovery. Then repeat for the number of intervals indicated. After you have completed your climbs, ride home at Foundation pace for a total riding time of approximately 75 minutes.

Thank you to Coach Taz of T3 Coaching for this workout!

This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!

This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. 

All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula.
 
Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS).

Warmup:
 
4 x (125 free/25 back)                                                            4 x (100 free/25 back)
 
600                                                                                                                     500
 
Main Set:
                                     1:25        1:30        1:40        1:50        2:00
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 200 NS                  2:50        3:00        3:20        3:40        4:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 300 NS                  4:15        4:30        5:00        5:30        6:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 400 NS                  5:40        6:00        6:40        7:20        8:00 - 1 x
3 x 100 en1                 1:25        1:30        1:40        1:50        2:00 - 1 x
1 x 500 NS                  7:05        7:30        8:20        9:10       10:00 - 1 x
 
 
Total : 3200                                                                            1900
 
Cool Down:
 
200 EZ                                                                                    200 EZ
 
Total: 3400 yards total                                                         2100 yards total
 

This is a great workout to add some discomfort into your program. It helps the body and mind get used to running at higher intensities with shorter rests.
 
Training at higher intensities provides the physiological stress needed for increased mitochondrial biogenesis. In short, this helps build more mitochondria (the powerhouse of the cell). More mitochondria means you can produce more energy and process the byproducts of metabolism, even at higher intensities. This allows you to race faster. Plus, these workouts are tough mentally which will help prepare you for race day.
 
Adjust the times according to your race distance and increase the times as you progress.
 
If you don’t already know your threshold pace, you can do this workout at an 8 out of 10 on the rating of perceived exertion (RPE) scale.
 
Warm-up:

• 15 min including 400m jog and mobility drills:
• Lunge Circle / Fire Hydrants / Donkey Kicks / Lateral Leg Swings / ABC Skips

 
Main Set:

• 1 minute above threshold pace (zone 3/4)
• 2 minutes aerobic pace
• 1.5 minutes above threshold pace
• 1.5 minutes aerobic pace
• 2 minutes above threshold pace
• 1 minute aerobic pace
• 2.5 minutes above threshold pace
• 30 seconds aerobic pace

 
Repeat for desired miles or time
 
Cool-down:
10min stretching/foam rolling

Thank you to Rogue Tri Performance for this workout. Check out their website!

This is a strength workout you can include into your training almost anytime of the year. Having a strength program integrated into your triathlon specific training plan can help keep injuries away, recovery faster, increase strength which will help you become faster. As I tell my athletes whether they are beginners or advance “in order to become faster you must first become stronger”
 
The warm up should be done with full range of motion and a steady pace. Do not rush through the warm up but if you are lacking time do at least 4 of the mobility drills and ease into your main sets.

WU:
Each movement is 10 reps each side (if pliable) and the WU should be done 2x.

• Wall Angels
• Iron Cross
• Plank to Squat
• Quadratic T-Spine Rotation
• Lunge Circle (each leg)
• I T Y Shoulder mobility (hold each pose for 2 seconds)

MS: 
Power:
40sec rest between sets / 2min between rounds.

• 4 x 5 Box Jumps 
• 3 x 8 Medicine Ball Toss - This is to be done against a wall. Catch the ball in a 1/4 squat position then throw the ball up against the wall. This is to be a fast movement.

 
Strength:

• 90 sec between sets / 3min between rounds.
• 3 x 8 Box Back Squats - Set a box behind you so you hit the box when your legs are parallel. Drive through your heels, keep your chest up and core tight to prevent your back from rounding.
• 3 x Max Pull Ups (assisted w bands if needed)
• 3 x 10 Kneeling (lunge stance) 1 Arm Shoulder Press - If your left knee is touching the ground, the weight you are pressing should be in your left hand also. This helps with instability so make sure to keep your core tight and torso upright. Limit lower back extension.

 
Accessory:
30sec rest between sets / 2min between rounds

• 2 x 10 Barbell RDL
• 2 x 10 Staggered Stance One Arm Row (cable or band)

 
Core:
30sec rest between sets / 2min between rounds

• 2 x 12 Barbell Roll Out
• 2 x 20 Russian Twist w medicine ball
• 2 x 14 Superman/Superwoman

 
CD:
10min light static stretching & foam rolling. Hydrate and refuel your body with nutrient dense foods. 

Thank you to Rogue Tri Performance for the strength workout! 

Best done in the middle of your training phase, this tempo workout requires you to continuously increase the intensity of the work section as the time spent working decreases. It’s a short, but challenging set where you start off relatively easy, but you end up above your FTP.
 
Adding this workout to your training will help your body get used to performing negative splits (a good thing) and help increase your lactate threshold. Higher intensity workouts help increase your performance in a multitude of ways, but make sure to slowly build up these workouts during your training phases.
 
This workout is best done on a trainer indoors to minimize distractions and interruptions, this set can also be done outdoors on an open road. Your cadence should be above 85.
 
Warm-up

• 4 min Zone 1
• 3 min Zone 2
• 1 min Zone 3
• 2 min Zone 1

 
Main Set

• 5 minutes at 55­–65 percent FTP (Rate of Perceived Exertion: 4/10)
• 4 minutes at 85–90 percent FTP (RPE: 6+/10) 1 min endurance recovery
• 3 minutes at 95–105 percent FTP (RPE: 7+/10) 2 min endurance recovery
• 2 minutes at 105–110 percent FTP (RPE: 8+/10) 3 min endurance recovery
• 1 minutes at 115–120 percent FTP (RPE: 9/10) 4 min endurance recovery

Repeat complete set for your set distance or time.
 
Cool-down
5 min easy spin

Thanks to Rogue Tri Performance for the workout. Email the head coach, Michael, for more information!

Having good technique and speed is important to being an efficient swimmer, strength is the key to not only a good swim, but a good bike and run. You need to be strong enough to hold your form later in the swim. This workout helps with swim strength so you can stay strong throughout your entire swim and rock the bike / run.
 
With any workout and training plan, make sure to give your muscles some time to rest, heal, and actually get stronger before pushing yourself too fast.
 
This workout uses RPE (rate of preserved exertion) for its intensity. Change the number of sets to your desired volume.
 

​Warm-up:

• 200 swim easy
• 4 x 100 as drill 50, swim 50
• 4 x 50 as 25 build to 8/10, 25 at 5/10; 20 seconds rest
• 2 x 50 Kick (your choice) 6/10

 
Main Set:

• 4 x 100 swim, build by 25 to 7/10; 10 seconds rest
• 2 x 200 with paddles at 7/10; 15 seconds rest
• 400 with pull buoy at 6/10; 20 seconds rest
• 4 x 50 swim at 7/10; 5 seconds rest
• 200 with pull buoy at 7/10; 15 seconds rest
• 400 steady, strong swim with paddles at 8/10

 
Cool-down:
200 easy swim
 
Total: 3100


Thanks to Rogue Tri Performance for this workout! 

Try this stimulating bike workout, but only if you are brave enough to take up the challenge!! Thanks to Steelhead Coaching for the workout!
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This is a great workout for those trying to develop their anaerobic endurance.  It's also a great neural muscular workout, so it works well the week before a race, but it's best done 2-3 days before a race.  True cyclists will love this workout since it emulates road cycling efforts, but should not be overlooked by triathletes.  Especially if draft legal racing is in your future.  

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1 Recovery

Main Set:
5 X (4 X 30 Sec Ramped Sprint/30 Sec Recovery) 3 min Zone 1 Recovery between sets.  
Goal within the sprint set is to get faster every 10 sec within the 30 sec intervals until you hit a full tilt sprint by the end of the 30 sec.  Start this effort geared slightly higher than normal and don't forget to shift as you spin out the gears within the 30 sec.  This can be done indoors or outdoors.  

Cool Down:
5 min Zone 2
5 min Zone 1

Whether you are deep in your training block or are just getting started for the summer, there is always room for more speed! Thanks to Steelhead Coaching for the workout!

Running Speed Workout on the Track
Warm up
1-3 miles easy jogging. Try to go slow enough in the first 5 minutes that you are only breathing through your nose - this will help you practice proper diaphragmatic breathing. 
5-8 minutes of dynamic movement 
3-4 strides: 50-75m of gradually faster running 

Main Set
Ladder of 100-200-400-600-800-800-600-400-200-100m, with 1:30-3:00 rest between each, running at 60-80% effort and trying to keep your times in the descending part of the ladder as quick as they were in the ascending part. 

Cool Down
1-3 miles easy jogging
5-10 minutes rolling out full body on soft foam roller or tennis ball 
To kick start your recovery, enjoy a post-workout snack with a combo of carbs and protein like a banana and nut butter, small plain greek yogurt with granola/fruit, 1/2 sandwich with protein, or trail mix.