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Training Plan Workout Database

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BIKE
- EASY
- LONG
- SPEED
- STRENGTH
- TEMPO
- TEST
RUN
- DRILLS
- EASY
- LONG
- SPEED
- STRENGTH
- TEMPO
- TEST
SPREADSHEETS
STRENGTH
- ALL
- CORE
- INJURY PREVENTION
- LOW BODY
- ROWER
- RUN
- SWIM FOCUS
- UPPER BODY
SWIM
- DRILLS
- SPEED
- STRENGTH
- TEMPO
- TEST
- VOLUME
ZWIFT

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

BIKE

EASY
LONG
SPEED
STRENGTH
TEMPO
- Articles coming soon
TEST
- Articles coming soon

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS
2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT
2018 BIKE - SPEED - 01 HOURS 11 MIN - HIIT ZWIFT FILE
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

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RUN

DRILLS
- Articles coming soon
EASY
- Articles coming soon
LONG
- Articles coming soon
SPEED
- Articles coming soon
STRENGTH
- Articles coming soon
TEMPO
- Articles coming soon
TEST
- Articles coming soon

SWIM

DRILLS
- Articles coming soon
SPEED
- Articles coming soon
STRENGTH
- Articles coming soon
TEMPO
- Articles coming soon
TEST
- Articles coming soon
VOLUME
- Articles coming soon

SPREADSHEETS

TRIATHLON CHECKLIST // Published 2020_10_22

STRENGTH

ALL
- Articles coming soon
CORE
- Articles coming soon
INJURY PREVENTION
- Articles coming soon
LOW BODY
- Articles coming soon
ROWER
- Articles coming soon
RUN
- Articles coming soon
SWIM FOCUS
- Articles coming soon
UPPER BODY
- Articles coming soon

ZWIFT

2018 BIKE - SPEED - 01 HOURS 00 MIN - BURSTS ZWIFT FILE
2018 BIKE - SPEED - 01 HOURS 11 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

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