Standard Sample Training Session

A few sample training sessions from Dave Savage, use them as ideas to add to your training.   

Don’t forget to warm up beforehand!!!!!

Open Water

  • 3 x 15 mins hard efforts. 5 mins easy swimming in between sets.
  • 30 mins as: 20 easy strokes / 40 harder strokes continually.

Pool swim

  • 3 x 800m at race pace. Hard / easy / hard. 2 mins between each set.
  • 6 x 400m at race pace. 60 secs recovery between sets.
  • 12 x 100m. 30 secs recovery between sets. Followed by 600m @ 60% race pace.
  • Pyramid as:
    • 200 easy
    • 400 hard
    • 600 easy
    • 400 hard
    • 200 easy

Bike

  • 80 min ‘2 up’ ride. Ride in pairs. The lead gets alternated every 2-3 mins. Must be done safely and at speed with good communication when overtaking.
  • 2 hour hard ride. 10 min warm up, 100 mins at race pace, 10 min cool down.
  • 90 min ride all in small ring (or middle if you have a triple chainset). Great for developing leg speed!
  • 1 hour as race pace effort. Immediately followed by 15 min light run.
  • (3 x) 15 min max effort / 10 min recovery ride. Keep cadence 85 – 100 rpm.
  • 30 min spin (90-105 rpm) / 30 min big gear (low cadence) / 30 min spin (90-105 rpm).

Run

  • 8 x 1000m (or 8 x 5 min) hard efforts. 2 mins recovery between sets.
  • 60 min run as: (4x) 5 mins steady / 10 mins hard.
  • 70 min ‘fartlek’ on hilly course. Attack the climbs.
  • 80 min run gradually building speed throughout.
  • On a track: (2 mins recovery after each set.)
    • 800m / 1200m / 1600m / 2000m / 1600m / 1200m / 800m.

Don’t forget those recovery drinks to replenish lost salts and minerals!!!

Online training programs are available from Savage Sports for £35 per month. 

www.savagesports.co.uk