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The Rest of Your Training

Turbo Sessions are only one part of the training that you will be doing during the off-season. Although is the only area I am looking at in detail the way it fits into the rest of your schedule must be considered. You can use the programme outline described here for your run and swim training as well. In fact, if you match the relative durations and intensities on a week by week basis you will get the best possible results from all your work and your rest and recovery time too.

This programme is aimed at club level triathletes and duathletes. It is not suitable for pure cyclists, particularly not off-road! If you are generally training six days per week for a total of 6 to 12 hours, then it is you that will get the most from this programme. Here is what a typical week might look like:

	Monday Rest Day	Tuesday Easy Day	Wednesday Hard Day	Thursday Easy Day	Friday Hard Day	Saturday Easy Day	Sunday Hard Day
Session 1	Rest	Swim, aerobic session, plus lactate tolerance work	Weights	Swim, drills etc, concentrating on technique	Weights	Swim, over-distance swim building endurance	Long ride on the road (3 hours+) or long run (2 hours+). Probably alternate each week.
Session 2	Rest	Turbo, technique session or aerobic session	Run, speed or hill work depending on training period	Run, drills and recovery run	Turbo, strength speed and power work	Rest	Rest

Home Programme Outline What the Athletes Say Sample Session How to Join In