Easy/Recovery: (v)
Run: It’s used to restore the body's systems after high-intensity or long-distance training and races. The recovery run is an important session that can be added to the weekly schedule, mainly for exclusively running athletes.The recommended exercise intensity is about 50-60% HRmax, 73-80% LT, 1-3 RPE, with a duration of 20-90 min.
Cycle: It’s used to restore the body's systems after high-intensity or long-distance training and races.This type of session is good to be done on roads with no uphills or downhills. Another option is to use an indoors trainer. The recommended exercise intensity is about 50-60% HRmax, 45-55% FTP, 2-3 RPE, with a duration of 40-120 min.
Swim: It’s used to restore the body's systems after high-intensity or long-distance training and races. This method of recovery is not only recommended for swimmers or triathletes. It can be applied to a wide range of sports. It features the least possible loads on the musculoskeletal system. The recommended exercise intensity is about <70% HRmax and <2-3 RPE.
Tempo: (v)
Run: It’s characterized as high-intensity continuous exercise. The main purpose of this type of training is to increase the Lactate Threshold. A Tempo training session could, sometimes, be intermittent, with active or passive rest between repetitions. Typically, the shorter the duration of the exercise, the higher its intensity. The recommended exercise intensity is about 75-85% HRmax, 88-100% LT, 6-8 RPE, with a duration per set in the range of 10-20 min.
Cycle (FTP intervals): It’s characterized as high-intensity exercise. The main purpose of this type of training is to increase the FTP. An FTP training session, could be intermittent, with active or passive rest between repetitions. Typically, the shorter the duration of the exercise, the higher its intensity. The recommended exercise intensity is about 80-90% HRmax, 88-105% FTP, 6-8 RPE, with a duration of 30-90 min in total.
Swim: Sub-Threshold: It‘s characterized as moderate-intensity continuous exercise. The main purpose of this type of training is to improve aerobic endurance and increase Critical Velocity. A training session like this, could sometimes be intermittent, with active or passive rest between repetitions. Usually, the shorter the duration of the exercise, the higher its intensity. The recommended exercise intensity is about 90-95% of T-pace, 5-7 RPE, with a duration of 10-40 min in total.
Supra-Threshold: It‘s characterized as high-intensity continuous exercise. The main purpose of this type of training is to increase Critical Velocity. A training session like this, could sometimes be intermittent, with active or passive rest between repetitions. Usually, the shorter the duration of the exercise, the higher its intensity. The recommended exercise intensity is about 100-105% of T-Pace, 7-8 RPE, with a duration of 8-30 min.
Anaerobic Capacity - Power Swim: It‘s characterized as very high-intensity continuous or intermittent exercise with active or passive rest between repetitions. Usually, the shorter the duration of the exercise, the higher is intensity. The main purpose of this type of training is the increase of VO2max and Maximal power. Moreover, it helps to increase Critical Velocity. The recommended exercise intensity is all about 90-100% of maximum sustainable, 8-10 RPE, with a duration of 2-15 min in total.
Fartlek: (v)
It mainly features moderate intensity, while in some parts the volume increases or decreases. Sometimes, to achieve these changes during training sessions, or if the need of a certain sport is such, sessions are carried out on trails or mountain terrain. Τhe desired change may result from diversity in soil morphology or from distance with specific intensity.
Interval: (v)
Running
Run: It’s characterized as high-intensity exercise that allows the athlete to perform repetitive high-intensity efforts. The main purpose of this type of training is to improve the aerobic capacity and permit the exercise to go on for longer durations, at a higher intensity. This method is mainly used with trained athletes, to increase VO2max and maximal aerobic velocity / power.
VO2max Intervals: The recommended exercise intensity is about >90% HRmax, 110-160% LT, 9-10 RPE, with a repetition duration of 10sec–4min. If the method is successful, it results in an increase in mitochondrial density (units of energy production in cells), an increase in VO2max, maximal aerobic velocity and anaerobic reserve capacity.
Lactate Intervals: The recommended exercise intensity is about 85-95% HRmax, 95-110% LT, 8-10 RPE, with a repetition duration of 4–10 min. With this method, you may achieve an increase in maximal aerobic velocity and velocity corresponding to the 2nd lactate threshold.
Hill repeats: (Long - Short) The recommended exercise intensity is about 77-95% HRmax, 98-110% LT, 7-10 RPE, with a repetition duration of 30 sec – 10 min. This method increases muscle strength, muscular endurance, muscular efficiency, and improves running economy.
Pyramid Intervals: This training method can be used in any type of interval. The specificity of this method is that it starts with fewer meters and gradually increases the distance during sets or repetitions. Sometimes, the training session starts with more meters and gradually decreases the distance during sets or repetitions. The recommended exercise intensity is about 85-95% HRmax, 95-110% LT, 8-10 RPE, with a repetition duration of 1 min – 8 min.
Cycling
Cycle: It’s characterized as high-intensity exercise that allows the athlete to perform repetitive high-intensity efforts. The main purpose of this type of training is to improve the aerobic capacity and permit the exercise to go on for longer durations, at a higher intensity. This method is used mainly with trained athletes, to increase VO2max.
VO2max Intervals The recommended exercise intensity is about >90% HRmax, 125-150% FTP, 9-10 RPE, with a duration of 15sec–4min. If this method is successful, it results in an increase in mitochondrial density (units of energy production in cells), as well as an increase in VO2max, maximal power output and anaerobic reserve capacity.
Long Intervals: The recommended exercise intensity is about 85-95% HRmax, 108-125% FTP, 8-10 RPE, with a duration of 4–10 min. With this method, you may achieve an increase in maximal power output and power corresponding to FTP.
Hill repeats: (force/power) The recommended exercise intensity is about 140-180+ % FTP, 7-10 RPE, with a repetition duration of 30sec–3min. With this method you may increase muscular force and explosiveness.
Hill repeats muscular: (muscular endurance) The recommended exercise intensity is about 80-95% HRmax, 110-130% FTP, 7-9 RPE, with a repetition duration of 3–10+ min. This method increases muscular endurance, muscular efficiency, and improves running economy.
Pyramid Intervals: This training method can be used in any type of interval. The specificity of this method is that it starts with fewer meters and gradually increases the distance during sets or repetitions. Sometimes the training session starts with more meters and gradually decreases the distance during sets or repetitions. The recommended exercise intensity is about 85 - 95% HRmax, 108 - 180+ % FTP, 8-10 RPE, with a repetition duration of 15 sec – 10 min.
Swimming
Swim: It is characterized as high-intensity exercise that allows the athlete to perform repetitive high-intensity efforts. The main purpose of this type of training is to improve the aerobic capacity and permit the exercise to go on for longer periods of time and/or at higher intensity. This method is mainly used with trained athletes, to increase VO2max.
VO2max Intervals: The recommended exercise intensity is about >100% of T-Pace, RPE 9-10, with a repetition duration 20sec-4min. With this method you may increase VO2max, muscular explosiveness and stroke efficiency.
Long Intervals: The recommended exercise intensity is about 90-105% of T-Pace, 8-9 RPE, with a repetition duration of 4-10 min. With this method you may achieve an increase in stroke efficiency, and the pace corresponding to C.V.
Pyramid Intervals: This training method can be used in any type of interval. The specificity of this method is that it starts with fewer meters and gradually increases the distance during the or repetitions. Sometimes the training session starts with more meters and gradually decreases the distance during sets or repetitions.
Medium and Long distance: (v)
Running
Run: The typical adaptations pertinent to this method are the improvement of the cardiovascular function and the thermoregulatory ability, and the increase in energy production of the mitochondria in the muscle cells. Τhese workouts are also a great opportunity to focus on the technique of the sport. Due to the low-intensity of the session, your mind will be able to concentrate on building the skill needed, such as how the foot sole lands on the ground, what the stride length and frequency are, etc. The recommended exercise intensity is about 65-85% HRmax, 82-97% LT, 3-6 RPE, with a duration of 90 min - 120 min
Long run: The typical adaptations pertinent to this method are the improvement of the cardiovascular function and the thermoregulatory ability, and the increase in energy production of the mitochondria in the muscle cells. Τhese workouts are also a great opportunity to focus on the technique of the sport. Due to the low-intensity of the session, your mind will be able to concentrate on building the skill needed, such as how the foot sole lands on the ground, what the stride length and frequency are, etc. The recommended exercise intensity is about 65-85% HRmax, 82-97% LT, 3-6 RPE, with a duration of 120 min - 180 min
Progressive run: A progression run is a type of run that includes structured pace increases throughout the session. The distance and pace will vary, based on your specific training goals. This type of training will help athletes stress their systems at various intensities and prepare them for the race day.
Cycling
Cycle: The typical adaptations pertinent to this method are the improvement of the cardiovascular function and the thermoregulatory ability, and the increase in energy production of the mitochondria in the muscle cells. Τhese workouts are also a great opportunity to focus on the technique of the sport. Due to the low-intensity of the session, your mind will be able to concentrate on building the skill required, such as optimal leg-pull while cycling, the correct body position etc.The recommended exercise intensity is about 65-80% HRmax, 70-85% FTP, 4-7 RPE, with a duration of 2-6hrs.
Progressive ride: A progression ride is a type of ride that includes structured pace increases throughout the session. The distance and pace will vary, based on your specific training goals. This type of training will help athletes stress their systems at various intensities and prepare them for the race day.
Swimming
Swim: (Endurance / Long Swim) The typical adaptations pertinent to this method are the improvement of the cardiovascular function and the thermoregulatory ability, and the increase in energy production of the mitochondria in the muscle cells. These workouts are also a great opportunity to focus on the technique of the sport. Due to the low-intensity of the session, your mind will be able to concentrate on building the skill required, such as bilateral breathing, the number of strokes, etc. The recommended exercise intensity is about 70-80% HRmax, 3-5 RPE, with a duration of >30 min
Progressive (swim): A progression swim is a type of swim that includes structured pace increases throughout the session. The distance and pace will vary, based on your specific training goals. This type of training will help athletes stress their systems at various intensities and prepare them for the race day.
Brick training
Brick Session: Brick is one of the most important workouts for the triathlon. It features a fast transition from the bike to the running leg of the race. There are plenty of advantages using this type of workout for both the physiological (improving aerobic capacity) and psychological (mental preparation) aspects. It will also improve the sport-specific muscle strength required for the triathlon. A typical brick concludes 2-5 hours of cycling (and 20-60 minutes of running (mainly at race pace intensity).
Rest period
Rest day: The rest day is very useful for the training procedure, because it provides the time required for adaptations, recovery from previous workouts, and helps the immune system return to normal function, also preventing injuries.