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Training Program Definitions and Notes
Base building – workouts done at an easy to moderate intensity with periods of recovery or rest as needed
Technique – workouts done at an easy intensity focusing on drills or technique focal points (see articles on swim, bike, and run form)
Distance – workouts done at a constant moderate intensity (be sure to do easy warm up and cool down) focusing on gradually increasing your total distance from week to week
Recovery – workouts done at a very easy intensity (similar to warm up and cool down intensity)
Open Water - swim workouts done either in a lake, pond, or ocean (always swim with a buddy in open water), or done as a continuous pool swim if open water is not available
Intervals- bike and run workouts that alternate several minutes at moderate to high intensity with equal amounts of easy recovery (be sure to do easy warm up and cool down)
Hills – bike and run workouts done at moderate to high intensity on a hilly course (be sure to do easy warm up and cool down)
Fartlek – fartlek comes from the Swedish term for “speed play” and describes bike and run workouts that combine unstructured intervals of whatever distance and speed you wish. The high intensity levels should only be used occasionally.
Brick – 2 workouts done back-to-back at moderate intensity with little rest in between (be sure to do easy warm up and cool down)
Notes:
1. Warm up and cool down times are INCLUDED in the total workout times on the training programs. It is recommended that the first 5-10 minutes and last 5-10 minutes of every workout be done at a very easy intensity.
2. After every workout, it is recommended that you stretch for at least 10 minutes.
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