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Training Plan Workout Database

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BIKE
FILES
RUN
SPREADSHEETS
STRENGTH
SWIM
ZWIFT

Type in workout title in search bar and hit “search” to retrieve the workout

BIKE

EASY
LONG
SPEED
STRENGTH
TEMPO
- 2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4
- 2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
TEST

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS
2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE 01
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER ZWIFT FILE
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILES
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS ZWIFT FILES
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST FIT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST ZWIFT FILE
BIKE ZONE CALCULATOR // EXCEL
BIKE ZONE CALCULATOR EXCEL

RUN

DRILLS
- Articles coming soon
EASY
- Articles coming soon
LONG
- RUN - AEROBIC LONG + FARTLEK 2_15 - 1_40 - 1_05 options
- RUN - AEROBIC LONG + Z4 at end OPTIONS A B and C - 02 hr 20 min - 02 hr 05 min - 01 hr 40 min
SPEED
- RUN - THRESHOLD RUN INTERVALS OPTIONS A B C
STRENGTH
- RUN - HILL REPEATS - 02 REPS PER SET
TEMPO
TEST

RUN - RUN TEST
RUN ZONE CALCULATOR
RUN ZONE CALCULATOR // EXCEL

SWIM

DRILLS
SPEED
STRENGTH
TEMPO
TEST
- SWIM - SWIM TEST
VOLUME

2018 SWIM AEROBIC 3000-2500-2000 DRILLS+AEROBIC
2018 SWIM AEROBIC 3000-2500-2000 DRILLS+SPEED+VOLUME
2018 SWIM AEROBIC 3000-2500-2000 LONG SETS
2018 SWIM SPEED 3000-2500-2000 ALL SPEED ALL DAY
2018 SWIM SPEED 3000-2500-2000 DRILLS+SPEED+WALLUPS
2018 SWIM SPEED 3000-2500-2000 MINI SPRINTS
2018 SWIM SPEED 3000-2500-2000 SPEED DRILLS
2018 SWIM SPEED 3000-2500-2000 SPRINTS
2018 SWIM STRENGTH 3000-2500-2000 BUOY LOVE SETS
2018 SWIM TEMPO 3000-2500-2000 THRESHOLD + MODERATE
2020 SWIM 4000-3500-3000 BREAKING BACK IN
2020 SWIM AEROBIC 4000-3500-3000 BREAKING BACK IN
2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE
2020 SWIM AEROBIC 4000-3500-3000 TAKE A DEEP BREATHE
2020 SWIM DRILLS 4000-3500-3000 GRINCH DRILLS
2020 SWIM SPEED 4000-3500-3000 DRILLS+SPEED+WALLUPS 4k MAX
2020 SWIM SPEED 4000-3500-3000 SHORT N FAST
2020 SWIM SPEED 4000-3500-3000 SPEED SANDWICH
2020 SWIM SPEED 4000-3500-3000 SPEED STACK
2020 SWIM SPEED 4000-3500-3000 TIME TRIAL
2020 SWIM STRENGTH 4000-3500-3000 PULL FESTIVAL
2020 SWIM STRENGTH 4000-3500-3000 PULL SETS
2020 SWIM STRENGTH 4000-3500-3000 STRENGTH + TOYS
2020 SWIM STRENGTH 4000-3500-3000 STROKE MIX UP
2020 SWIM STRENGTH 4000-3500-3000 TEMPO MIX UP
2020 SWIM TEMPO 4000-3500-3000 12 DAYS OF POOL-MAS
2020 SWIM TEMPO 4000-3500-3000 TEMPO PYRAMIDS
2020 SWIM TEMPO 4000-3500-3000 TURN UP THE TEMPO
2021 SWIM STRENGTH 4000-3500-3000 STROKE LADDERS
2021 SWIM STRENGTH 4000-3500-3000-2500-2000 LC WORK OVER
2021 SWIM STRENGTH 4000-3500-3000-2500-2000 ODDS AND ENDS
2021 SWIM TEMPO 4000-3500-3000 DESCENT INTO MADNESS
2021 SWIM TEMPO 4000-3500-3000 TEMPO ROUNDS & LADDERS
STRENGTH - BODY WEIGHT - 2021 - 30-45 MIN - TOTAL BODY + CORE Feel The Burn
SWIM - SWIM TEST
SWIM TEMPO 4000-3500-3000 SHORTY AND ZIPPY

SPREADSHEETS

BIKE ZONE CALCULATOR // EXCEL
BIKE ZONE CALCULATOR EXCEL
FITNESS TEST GRAPH TEMPLATE // EXCEL
FITNESS TESTING PROTOCOLS
RUN ZONE CALCULATOR // EXCEL
TRIATHLON CHECKLIST // Published 2020_10_22

STRENGTH

ALL
CORE
INJURY PREVENTION
- STRENGTH - BODY WEIGHT - BREAK AN ANKLE
- STRENGTH - MINIMAL GEAR - HIP FLEXOR
LOW BODY
ROWER
- Articles coming soon
RUN
- Articles coming soon
SWIM FOCUS
UPPER BODY
- 2018 STRENGTH UPPER BODY
- STRENGTH - GEAR NEEDED - SHOULDERS

2018 STRENGTH SWIM FOCUS
2018 STRENGTH UPPER BODY
2020 STRENGTH CORE + PLANKS
2020 STRENGTH CORE WORK
2020 STRENGTH SWIM BANDS LADDER
2020 SWIM DRY LAND + LOW BODY
STRENGTH - BODY WEIGHT - 2020 - SWIM N CORE
STRENGTH - BODY WEIGHT - 2021 - 45 MIN - LEG + CORE TEAM WORK
STRENGTH - MINIMAL GEAR - 2020 - HAMMY FOCUS - 45 MIN
STRENGTH // MINIMAL GEAR // CORE + PLYO

ZWIFT

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 00 MIN - HIIT ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - PYRAMIDS and AEROBIC ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 00 MIN - STRENGTH and SPRINTS ZWIFT FILES
2018 BIKE - STRENGTH - 01 HOURS 06 MIN - BASE WORK ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 15 MIN - PULL EFFORTS ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 16 MIN - POWER FOUNDATION ZWIFT FILE
2018 BIKE - STRENGTH - 01 HOURS 34 MIN - PYRAMID OF POWER ZWIFT FILE
2019 BIKE - LONG - 01 HOURS 30 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 02 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 03 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 04 HOURS 45 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILE
2019 BIKE - LONG - 05 HOURS 00 MIN - POWER INTERVALS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 04 MIN - SPEED SETS x 12 ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 05 MIN - MAX OUT SETS ZWIFT FILE
2019 BIKE - SPEED - 01 HOURS 07 MIN - INTERVALS ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 00 MIN - Z1Z2+Z3Z4 MIX ZWIFT FILES
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 04x09 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 05 MIN - CRUISE INTERVALS - 10x03 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 04x07 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 07 MIN - CRUISE INTERVALS - 06x05 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 09 MIN - PYRAMID OF POWER Junior ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 11 MIN - CRUISE INTERVALS - 04x10 ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 15 MIN - POWER FOUNDATION ZWIFT FILE
2019 BIKE - STRENGTH - 01 HOURS 25 MIN - POWER RAMP UP INTERVALS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 30 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 00 HOURS 45 MIN - SHORTY BURSTS ZWIFT FILE
2020 BIKE - EASY - 01 HOURS 05 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - EASY - 02 HOURS 00 MINUTES - EASY + AERO INTERVALS ZWIFT FILE
2020 BIKE - STRENGTH - 00 HOURS 50 MIN - FORCE REPS - 01 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - CLIMBERS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 00 MIN - FORCE REPS - 02 SETS x 03 REPS ZWIFT FILES
2020 BIKE - STRENGTH - 01 HOURS 15 MIN - FORCE REPS - 03 SETS x 03 REPS ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 16 MIN - CLIMBERS V2 ZWIFT FILE
2020 BIKE - STRENGTH - 01 HOURS 32 MIN - CLIMBERS V3 ZWIFT FILE
2020 BIKE - TEMPO - 01 HOURS 00 MIN - TEMPO 3x10 and Z4 ZWIFT FILE
BIKE - TEST - 00 HOURS 45 MIN - FTP TEST ZWIFT FILE

FILES

2021 IRONMAN 70.3 WACO ATHLETE GUIDE
2021 IRONMAN WACO ATHLETE GUIDE
2022 IRONMAN 70.3 MEMPHIS BIKE COURSE
2022 IRONMAN 70.3 WACO BIKE COURSE
2022 IRONMAN 70.3 WACO RUN COURSE
2022 IRONMAN 70.3 WACO SWIM COURSE
2022 IRONMAN ALASKA ATHLETE GUIDE
2022 IRONMAN ALASKA BIKE COURSE
2022 IRONMAN ALASKA EVENT SCHEDULE
2022 IRONMAN ALASKA RUN COURSE
2022 IRONMAN ALASKA SHUTTLE PLAN
2022 IRONMAN ALASKA SWIM COURSE
2022 IRONMAN Des Moines Athlete Guide reduced
2022 IRONMAN Des Moines Bike Course
2022 IRONMAN Des Moines Event Schedule
2022 IRONMAN Des Moines Run Course
2022 IRONMAN Des Moines Swim Course
2022 IRONMAN TEXAS ATHLETE GUIDE
2022 IRONMAN TEXAS BIKE MAP
2022 IRONMAN TEXAS EVENT SCHEDULE
2022 IRONMAN TEXAS RUN MAP
2022 IRONMAN TEXAS SWIM MAP
2022 IRONMAN Tulsa Bike Course
2022 IRONMAN Tulsa Run Course
2022 IRONMAN Tulsa Swim Course
2022 IRONMAN WACO BIKE COURSE
2022 IRONMAN WACO RUN COURSE
2022 IRONMAN WACO SWIM COURSE
2023 IM 70.3 MICHIGAN EVENT SCHEDULE
2023 IM 70.3 OREGON ATHLETE GUIDE
2023 IM 70.3 OREGON EVENT SCHEDULE
2023 IM 70.3 OREGON FINAL INFO CARD
A Complete Guide to Training for Your First Triathlon
IRONMAN 70.3 BOULDER 2021 ATHLETE GUIDE
IRONMAN 70.3 DES MOINES ATHLETE GUIDE 2021
IRONMAN 70.3 MEMPHIS 2021 ATHLETE GUIDE
IRONMAN 70.3 MEMPHIS 2021 EVENT SCHEDULE
IRONMAN 70.3 MICHIGAN 2021 ATHLETE GUIDE
IRONMAN 70.3 MICHIGAN 2021 BIKE COURSE
IRONMAN 70.3 Michigan 2021 EVENT SCHEDULE
IRONMAN 70.3 MICHIGAN 2021 RUN COURSE
IRONMAN 70.3 MICHIGAN 2021 SWIM COURSE
IRONMAN 70.3 MICHIGAN 2023 ATHLETE GUIDE
IRONMAN 70.3 OREGON 2021 ATHLETE GUIDE
IRONMAN 70.3 WASHINGTON 2021 ATHLETE GUIDE
IRONMAN 70.3 WASHINGTON 2021 BIKE COURSE
IRONMAN 70.3 WASHINGTON 2021 EVENT SCHEDULE
IRONMAN 70.3 WASHINGTON 2021 RUN COURSE
IRONMAN 70.3 WASHINGTON 2021 SWIM COURSE
IRONMAN CHATTANOOGA 2021 ATHLETE GUIDE
IRONMAN CHATTANOOGA 2022 BIKE COURSE
IRONMAN CHATTANOOGA 2022 EVENT SCHEDULE
IRONMAN CHATTANOOGA 2022 EVENT SCHEDULE
IRONMAN CHATTANOOGA 2022 RUN COURSE MAP
IRONMAN CHATTANOOGA SPECTATOR GUIDE 2022
IRONMAN FLORIDA ATHLETE GUIDE 2022

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