Tri-Adventure 6-week Training Plan for Autumn Series
Tri-Adventure / 03.08.2012
The first Sprint and Trail of the Tri-Adventure Autumn series is happening on the 16th September in Cranleigh, Surrey! To help you prepare we’ve got a 6-week training plan to get you in great shape for the race – if you’ve not yet entered visit www.triadventure.co.uk/nextrace and sign up today!
Week 1: Fitness and Navigation Skills
- Trail run. 10 minute warm up. 3 sets of 7 minutes with heart rate at 160 beats per minute. 2 minute recovery between each set. 10 minute warm down.
- Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 5 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set. 10 minute warm down.
- Orienteering trail or urban run. Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour. This can be done on the trails or in a city, in the day or at night with a head torch. Focus on going as fast as you can without getting lost.
- Mountain bike orienteering. As above but on a bike!
Week 2: Fitness and Navigation Skills
- Trail run. 10 minute warm up. 3 sets of 9 minutes with heart rate at 160 beats per minute. 2 minute recovery between each set. 10 minute warm down.
- Mountain/ road/ spinning bike or turbo. 10 minute warm up and 4 sets of 7 minutes at heart rate of 145 to 150. 2 minute interval recovery between each set. 10 minute warm down.
- Orienteering trail or urban run. Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in an hour. This can be done on the trails or in a city, in the day or at night with a head torch. Focus on going as fast as you can without getting lost.
- Mountain bike orienteering. As above but this should last for 80 minutes.
Week 3: Speed and Race Preparation.
- Trail run. 10 minute warm up. 7 sets of 2 minutes at max heart rate (170+). 30 second recovery between each set. 10 minute warm down.
- Mountain/ road/ spinning bike or turbo. 10 minute warm up and 5 sets of 3 minutes at heart rate of 160 to 170. 1 minute interval recovery between each set. 10 minute warm down.
- Orienteering trail or urban run & Mountain Bike Orienteering. Grab a map, mark up a series of checkpoints, navigate to as many of the checkpoints as you can in 90 minutes on foot and bike. This can be done on the trails or in a city, in the day or at night with a head torch. Focus on going as fast as you can without getting lost.
- Recovery run or mountain bike. Gently run and/ or bike for 40 minutes, with plenty of stretching, warming up and down.
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