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Apr 18 |
Official 2012 Nautica South Beach Triathlon Jerseys and Tri Tanks On Sale! |
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Apr 01 |
2012 Results Posted |
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Mar 26 |
CLIF SHOT® Energy Gel at the Nautica South Beach Triathlon! |
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Training ProgramFitness Level IV |
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Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
Week 6 |
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Monday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Tuesday |
Swim for 45 minutes in Zone I; strength train for 20 minutes |
Swim for 40 minutes in Zone II; strength train for 20 minutes |
Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes |
Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes |
Swim for 30 minutes in Zone II; run for 30 minutes in Zone I; strength train for 40 minutes |
Bike for 30 minutes in Zone II; run for 30 minutes in Zone II |
Wednesday |
Run for 30 minutes in Zone I |
Run for 30 minutes in Zone I |
Bike for 2 hours in Zone II |
Bike for 2 hours in Zone II |
Bike for 30 minutes in Zone III |
Swim for 30 minutes in Zone II |
Thursday |
Bike for 60 minutes in Zone I |
Bike for 60 minutes in Zone II |
Swim for 30 minutes in Zone I; run for 45 minutes in Zone II |
Swim for 40 minutes in Zone II; run for 45 minutes in Zone II |
Swim for 20 minutes in Zone I; run for 45 minutes in Zone IV |
Run for 20 minutes in Zone I |
Friday |
Strength train for 40 minutes |
Strength train for 40 minutes |
Bike for 45 minutes in Zone I; strength train for 40 minutes |
Bike for 45 minutes in Zone I; strength train for 40 minutes |
Bike for 60 minutes in Zone I; strength train for 20 minutes |
Rest |
Saturday |
Bike for 45 minutes in Zone I |
Bike for 45 minutes in Zone I |
Bike for 45 minutes in Zone IV |
Bike for 45 minutes in Zone IV |
Test Triathlon: Swim for 30 minutes in Zone II; bike for 75 minutes in Zone II; run for 30 minutes in Zone II or Zone III |
Swim for 20 minutes in Zone I; bike for 20 minutes in Zone I |
Sunday |
Swim for 45 minutes in Zone I; run for 60 minutes in Zone I |
Swim for 45 minutes in Zone I; run for 60 minutes in Zone I |
Swim for 40 minutes in Zone II; run for 90 minutes in Zone I |
Swim for 40 minutes in Zone II; run for 90 minutes in Zone II |
Swim for 20 minutes in Zone I |
Seize the Race Day!
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