www.BillAndVal.com
Bill's Stronger Man Triathlon Training Plan

Mar 1 (Wed)
	Legs 30 min
	Abs 10 min

Mar 2 (Thr)


Mar 3 (Fri)
	Swim 70 min
	Back 30 min
	Shoulders 5 min

Mar 4 (Sat)
	Bike 60 min 85-90 RPM, HR = 125-130
	Bike (7 of 12)
		0-5 Warm up at 90 - 100 RPM at 60 - 70% MHR
		5-8 90 to 100 RPM at 75% MHR
		8-23 3 x 3 on/2 off, at 85 to 90% MHR, 110 RPM
		23-25 Light gear, 95-105 RPM
		25-40 3 x 3 on/2 off, at 85 to 90% MHR, 100 RPM
		41-42 Light gear, 95-105 RPM
		42-57 3 x 3 on/2 off, at 85 to 90% MHR, 90 RPM
		57-67 Cool down

Mar 5 (Sun)
	Run 30 min
	Chest 20 min
	Abs 10 min

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Bill's Stronger Man Triathlon Training Plan

Mar 6 (Mon)
	Swim 20 min
	Back 30 min

Mar 7 (Tue)
	Bike 30 min
	Shoulders 10 min
	Arms 20 min

Mar 8 (Wed)
	Legs 30 min
	Run 20 min

Mar 9 (Thr)


Mar 10 (Fri)
	Swim 45 min
	Arms 20 min
	Shoulders 10 min


Mar 11 (Sat)
	Bike (8 of 12)
		Your choice of RPM during intervals; optaining target heart rate is more important
		10-minutes warm-up, 90-100 RPM at 60 to 70% MHR:
			4 on/2 off	85% of MHR
			4 on/2 off	87% of MHR
			3 on/3 off	90% of MHR
			2 on/2 off	92% of MHR
			3 on/3 off	90% of MHR
			2 on/2 off	92% of MHR
			4 on/2 off	87% of MHR
		6 - 10 minute cool down in light gear until HR < 65% MHR
	Chest 20 min


Mar 12 (Sun)
	Run 120 min

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Bill's Stronger Man Triathlon Training Plan

Mar 13 (Mon)
	Swim 20 min
	Back 15 min

Mar 14 (Tue)
	Bike (9 of 12)
		Your choice of RPM during intervals; obtaining target heart rate is more important.
		10 minutes warm-up, 90-100 RPM at 60-70% MHR:
			4 on/2 off	85% of MHR
			4 on/2 off	87% of MHR
			3 on/3 off	90% of MHR
			2 on/2 off	92% of MHR
			3 on/3 off	90% of MHR
			2 on/2 off	92% of MHR
			4 on/2 off	87% of MHR
		6 - 10 minute cool down in light gear until HR < 65% MHR
	Abs 10 min

Mar 15 (Wed)
	Run 30 min
	Legs 30 min

Mar 16 (Thr)


Mar 17 (Fri)
	Swim 60 min
	Run 30 min
	Arms 20 min
	Abs 10 min

Mar 18 (Sat)
	Bike 60 min 85-90 RPM, HR = 125-130
	Bike (10 of 12)
		Your choice of RPM during intervals; obtaining target heart rate is more important. 
		10 minutes warm-up, 90-100 RPM at 60-70% MHR:
			2:00 	85% of MHR
			2:00 	87% of MHR
			2:00 	90% of MHR
			2:00 	92% of MHR
			2:00 	90% of MHR
			2:00 	87% of MHR
			2:00 	85% of MHR
			5:00	70% of MHR
			4:00	85% of MHR
			3:00	87% of MHR
			2:00	90% of MHR
			2:00	70% of MHR
			4:00	85% of MHR
			3:00	87% of MHR
			2:00	90% of MHR
		6 - 10 minute cool down in light gear until HR < 65% MHR

Mar 19 (Sun)
	Run 30 min
	Arms 20 min

www.BillAndVal.com
Bill's Stronger Man Triathlon Training Plan

Mar 20 (Mon)
	Swim 20 min
	Chest 30 min	
	
Mar 21 (Tue)
	Bike 20 min 85-90 RPM, HR = 125-130
	Back 30 min

Mar 22 (Wed)
	Run 30 min
	Legs 20 min

Mar 23 (Thr)


Mar 24 (Fri)
	Swim 45 min
	Arms 20 min
	Shoulders 10 min
	Abs 5 min

Mar 25 (Sat)
	Bike (11 of 12)
		Your choice of RPM during intervals; obtaining target heart rate is more important.
		10 minutes warm-up, 90-100 RPM at 60-70% MHR:
			4:00	85% of MHR
			2:00	70% of MHR
			6:00	87% of MHR
			2:00	70% of MHR
			10:00	Under 90% 1st half;95% 2nd half
			6:00	70% of MHR
			10:00	95% of MHR 	
		6 - 10 minute cool down in light gear until HR < 65% MHR

Mar 26 (Sun)
	Run 130 min


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Bill's Stronger Man Triathlon Training Plan

Mar 27 (Mon)
	Chest 20 min
	Arms 20 min


Mar 28 (Tue)
	Back 20 min
	Shoulders 10 min
	Abs 10 min

Mar 29 (Wed)
	Legs 20 min
	Arms 10 min
	Hips 5 min
	


Mar 30 (Thr)

Mar 31 (Fri)
	Swim 60 min
	Back 20 min
	Abs 10 min

www.BillAndVal.com
Bill's Stronger Man Triathlon Training Plan