Supertri Beginner Early base

Week 1

Day 1

What are Training Zones?

31:30 23TSS IF 0.66

Day 2

Swim and Easy Run

01:00:00 0TSS IF 0

Day 3

58:00 59TSS IF 0.78

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

VO2 Max #1 + Swim

01:00:10 68TSS IF 0.82

Day 7

30:00 0TSS IF 0

Week 2

Day 1

Swim and Easy Run

01:00:00 0TSS IF 0

Day 2

01:17:00 56TSS IF 0.84

Day 3

01:08:00 65TSS IF 0.76

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

Zone 2 Endurance #2 + Swim

01:00:00 51TSS IF 0.71

Day 7

30:00 0TSS IF 0

Week 3

Day 1

Swim and Easy Run

01:00:00 0TSS IF 0

Day 2

01:22:30 70TSS IF 0.85

Day 3

58:00 54TSS IF 0.75

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

Climbing - Free ride. + Swim

02:00:00 0TSS IF 0

Day 7

30:00 0TSS IF 0

Week 4

Day 1

Swim and Easy Run

01:00:00 0TSS IF 0

Day 2

52:00 69TSS IF 0.89

Day 3

58:00 57TSS IF 0.77

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

Season Base #1 + Swim

01:00:00 71TSS IF 0.84

Day 7

45:00 0TSS IF 0

Week 5

Day 1

Swim and Easy Run

01:00:00 0TSS IF 0

Day 2

58:00 81TSS IF 0.92

Day 3

High Torque Hills #1

55:00 53TSS IF 0.76

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

Season Base #2 + Swim

01:07:00 78TSS IF 0.84

Day 7

45:00 0TSS IF 0

Week 6

Day 1

Swim and Easy Run

01:00:00 0TSS IF 0

Day 2

Stepped down VO2max

54:55 73TSS IF 0.89

Day 3

Aerobic 12's #1

01:03:00 56TSS IF 0.73

Day 4

Structured Pace Run (Hard)

01:00:00 0TSS IF 0

Day 5

Day 6

Tri Endurance #2 + Swim

01:49:00 106TSS IF 0.76

Day 7

45:00 0TSS IF 0