Friday Fartlek Run: Zwift Academy Tri 2020 Threshold Builder - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Run Session
Run Sessions Triathlon Training

Friday Fartlek Run: Zwift Academy Tri 2020 Threshold Builder

As with last weeks run which targeted multiple intensities, today’s run is an over-under style of session with intervals mixing up intensities very close to your threshold giving you a good boost of fitness. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

The inspiration for this session comes from Watts On Zwift. Although designed for a treadmill, I’ve modified it a little bit. You can read the full article here.

Zwift Academy Tri 2020 Threshold Builder

  • 10min WU Level II;
  • 4x 30sec:
    • Level III,
    • Level IV-,
    • Level IV,
    • Level IV+;
  • 3 sets of:
    • 2min Level I RI,
    • 1min Level V,
    • 1min Level IV,
    • 1min Level V,
    • 2min Level I RI,
    • 1min Level IV,
    • 1min Level V,
    • 1min Level IV;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten minutes easy jogging at Level II.

First up is a build set to increase your Heart Rate (HR) and get your body fully warmed up for the main set to follow. Spend 30 seconds running at Level III, then another 30 seconds at the low end of Level IV (Level IV-), then increase again into Level IV completely and then another 30 seconds at the higher end of Level IV (Level IV+).

The Main Set is made of effectively six, three-minute reps, with a two minute Rest Interval (RI) between reps (five minutes total for the full rep (including Rest Interval (RI)) or 30 minutes for the main set). However within each rep we change the intensity each minute and alternate between high-low-high and low-high-low (or more correctly highest-high-highest, and high-highest-high) I’ve doubled the length of the reps to include both styles of the repetition and halved the number (still 30 minutes for the main set).

As you have just finished the build set, we will start each rep with a two minute Rest Interval (RI) before the three minute rep. The first of which is high-low-high. Spend the first minute at Level V, then the second minute at Level IV and then the final minute at Level V again. Take a two minute Rest Interval (RI) before the next three minute rep which is low-high-low. Spend the first minute at Level IV, then the second minute at Level V and then the final minute at Level IV again. That will take ten minutes to work through. Complete that ten minute block, three times.

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes stretching to assist with the recovery.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published.

Get my great e-Book that is packed full of my most popular 20 run sessions for only $7 (save $20), normally this is $27.

This eBook is a veritable gold mine of workouts that you can include in your training.

At the special price of only $7 you will save yourself $20.

LEAVE A RESPONSE

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
%d bloggers like this: