{"title":"Triathlon","description":"\u003cp\u003eSwim, bike, run. Super Sprint to Full Ironman, written off your own test numbers and rebuilt every time you retest.\u003c\/p\u003e","products":[{"product_id":"tri-triathlon-super-sprint-to-full-ironman-8-12-24-36-week-program","title":"TRI | Triathlon Super Sprint to Full Ironman (8\/12\/24\/36 Week Program)","description":"\u003cp\u003eOne workbook. Super Sprint to Full Ironman, 8 to 36 weeks, and every session written off your own numbers.\u003c\/p\u003e\n\u003cp\u003eMost triathlon plans hand you a generic week and leave you to guess how fast to swim it. This one asks for three things: a recent all out 5K or 3 mile, a 500 meter swim, and the pool you actually train in. From those it builds your threshold run pace, your CSS swim pace and your heart rate zones, then writes every send off, every interval and every long ride around them. Change the race distance or the plan length and the entire calendar rewrites itself.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat you set\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eRace distance, Super Sprint through Full Ironman. Every session, every volume and every race target rewrites when you change it.\u003c\/li\u003e\n\u003cli\u003ePlan length of 8, 12, 24 or 36 weeks. The long plans are not stretched short plans. They add a foundation phase and more build blocks.\u003c\/li\u003e\n\u003cli\u003eTraining days, 2 to 6 per week. Fewer days keep the sessions that matter: the key swim, the long ride with its brick run, and the quality run.\u003c\/li\u003e\n\u003cli\u003eStrength track. Wendler 5\/3\/1 on squat, bench, deadlift and overhead press with every load calculated, or calisthenics built from your push-up, sit-up and pull-up maxes, or none at all.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eWhat it calculates for you\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThreshold run pace and full heart rate zones. Enter a measured lactate threshold heart rate and every zone rebuilds off a measurement. Leave it blank and the workbook runs on 220 minus age and tells you it is estimating. The 30 minute field test is built in.\u003c\/li\u003e\n\u003cli\u003eCSS swim pace per 100 in your pool's own units. A 25 yard, 25 meter or 50 meter pool is accounted for.\u003c\/li\u003e\n\u003cli\u003eBike power targets the moment you enter an FTP. Without one, heart rate leads and RPE backs it up.\u003c\/li\u003e\n\u003cli\u003eA predicted race day swim split, a predicted run split off the bike, and the size of your biggest training week in hours.\u003c\/li\u003e\n\u003cli\u003eCalendar dates on every week band once you type in a race date.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eInside the workbook\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eSETUP, HOW TO USE, ZONES + PACES, three program blocks covering weeks 1 to 36, and a TRAINING LOG.\u003c\/p\u003e\n\u003cp\u003eEvery session names a pace, a heart rate band, and which of the two wins when they disagree. Heart rate leads the easy, aerobic and long work. Pace leads the tempo, threshold and interval work. The pace clock leads every swim, and there is no heart rate in the water. That one rule is the difference between a plan you follow and a plan you guess at.\u003c\/p\u003e\n\u003cp\u003eDelivered as a Microsoft Excel workbook. Instant download.\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":53142039560512,"sku":"RLP-TRI-SSPRINT-IM","price":110.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/triathlon-super-sprint-ironman-00-cover_04546cfa-ce38-427b-91e0-46def980c318.png?v=1789103873"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/collections\/triathlon-super-sprint-ironman-00-cover.png?v=1789103879","url":"https:\/\/www.runliftperform.com\/collections\/triathlon.oembed","provider":"RunLiftPerform.com","version":"1.0","type":"link"}