bot-coach/reference/workouts.md

Sport-Specific Workout Library

Swimming

Workout Types

Session Type	Structure	Zone	When to Use
Technique	6-8 x 50m drill/swim, 15s rest	1-2	Every session warm-up
Aerobic Endurance	3-5 x 400m @ CSS+10s, 20s rest	2	Base phase, 1-2x/week
Threshold	8-12 x 100m @ CSS, 10-15s rest	4	Build phase, 1x/week
VO2max	6-8 x 100m @ CSS-5s, 20-30s rest	5	Peak phase, 1x/week
Race-Specific	1-2 x race distance @ goal pace	3-4	Every 2-3 weeks in build
Open Water	Continuous swim, sighting practice	2-3	Monthly if racing OW

Sample Sessions (2500m total)

Aerobic Endurance:

Warm-up: 300m easy, 4x50m drill (catch-up, fingertip drag)
Main: 5 x 400m @ CSS+8sec/100m, 20s rest
Cool-down: 200m easy pull

Threshold Development:

Warm-up: 400m easy, 4x50m build
Pre-main: 4 x 100m descend 1-4
Main: 3 x (4 x 100m @ CSS, 10s rest), 60s between sets
Cool-down: 200m easy

VO2max (advanced):

Warm-up: 300m, 6x50m drill/swim
Main: 8 x 100m @ CSS-5sec, 30s rest
       4 x 50m FAST, 30s rest
Cool-down: 300m easy

Common Limiters & Solutions

Limiter	Indicators	Prescription
Technique	High stroke count, early fatigue	30% of swim volume as drills
Aerobic base	Can't sustain pace beyond 400m	More Zone 2 continuous swimming
Threshold	Pace drops sharply in sets	More CSS-pace work with short rest
Open water anxiety	Pool-only history	Monthly OW sessions, sighting drills

---

Cycling

Workout Types

Session Type	Structure	Zone/Power	When to Use
Endurance	2-5hr steady	56-75% FTP	Weekly, base phase emphasis
Tempo	2-3 x 20min continuous	76-90% FTP	Base/build, muscular endurance
Sweet Spot	2-3 x 20-30min	88-93% FTP	Build phase, 1-2x/week
Threshold	3-4 x 10-12min, 5min rest	95-105% FTP	Build/peak, 1x/week
VO2max	5-6 x 4-5min, 4min rest	106-120% FTP	Peak phase, 1x/week
Over-Unders	3 x (8min: 2min @95%, 1min @105%), 5min rest	4-5a	Threshold extension
Hill Repeats	4-6 x 5-8min climb, descent recovery	100-110% FTP	Climbing races

Sample Sessions

Sweet Spot (Build Phase Staple):

Warm-up: 20min Zone 2, include 2x1min high-cadence
Main: 3 x 25min @ 88-92% FTP, 5min easy between
Cool-down: 15min Zone 1
Total: 2hr, ~80 TSS

VO2max Development:

Warm-up: 20min progressive to Zone 3
Main: 5 x 5min @ 110-115% FTP, 5min @ 50% FTP recovery
Cool-down: 15min easy spin
Total: 1:30, ~90 TSS

Over-Under Threshold:

Warm-up: 20min with 3x30s accelerations
Main: 4 x 9min [(2min @ 95% FTP, 1min @ 108% FTP) x3], 5min rest
Cool-down: 15min Zone 1
Total: 1:45, ~85 TSS

Brick Workouts (Triathlon-Specific)

Race	Bike Portion	Run Portion	Purpose
Sprint prep	45min w/ 10min @ race effort	15min @ race pace	Transition practice
Olympic prep	90min w/ 30min @ race effort	20-30min @ race pace	Pace calibration
70.3 prep	3hr w/ final hour @ race effort	30-45min easy	Fatigue adaptation
Ironman prep	4-5hr w/ final 90min @ race effort	45-60min easy	Pacing, nutrition practice

---

Running

Workout Types

Session Type	Structure	Pace/Zone	When to Use
Recovery	30-45min very easy	Zone 1, E+30s/km	After hard days
Aerobic	45-75min steady	Zone 2, E pace	60-70% of run volume
Long Run	90min-3hr	Zone 2, start easy, finish moderate	Weekly, primary endurance
Tempo	20-40min continuous	Zone 4, T pace	Build phase, 1x/week
Cruise Intervals	4-6 x 1mi, 60-90s jog	T pace	Threshold development
VO2max Intervals	5-6 x 1000m, 400m jog	I pace	Peak phase, 1x/week
Repetitions	8-12 x 400m, 400m jog	R pace	Speed, late build/peak
Progression	Last 25% at faster pace	E → M → T	Race simulation
Fartlek	Unstructured speed play	Varies	Mental break, adaptable

Sample Sessions

Threshold Cruise Intervals:

Warm-up: 15min easy, 4x100m strides
Main: 5 x 1600m @ T pace (LTHR 100%), 90s jog recovery
Cool-down: 10min easy
Total: 75min, moderate-high stress

VO2max Development:

Warm-up: 15min easy, 6x100m strides
Main: 5 x 1000m @ I pace (LTHR 103-106%), 400m jog recovery
Cool-down: 15min easy
Total: 60min, high stress

Marathon-Specific Long Run:

Warm-up: 2km very easy
Main: 24km total
      - First 16km @ E pace (Zone 2)
      - Final 8km @ M pace (Zone 3)
Cool-down: 1km walk/easy jog
Nutrition: Practice race-day fueling every 30-45min

Progression Run (Advanced):

16km total:
- 0-6km: Easy (Zone 2)
- 6-10km: Steady (Zone 2-3)
- 10-14km: Tempo (Zone 4)
- 14-16km: Threshold (Zone 5a)
Great for teaching pace discipline and finishing strong

Long Run Targets by Event

Event	Peak Long Run	Frequency	Notes
5K	10-12km	Weekly	Some quality in long runs OK
10K	14-16km	Weekly	Include some tempo
Half Marathon	18-22km	Weekly	1-2 runs at goal pace
Marathon	32-35km	Every 2-3 weeks	Don't exceed 3.5hr
Ultra (50K)	35-45km or 4-5hr	Every 2-3 weeks	Time-based, practice nutrition
Ultra (100K+)	50-60km or 5-6hr	Monthly	Back-to-back long runs work well

---

Strength Training

Strength work is essential for injury prevention, power development, and late-race durability. Include 1-2 sessions per week.

Workout Types

Session Type	Structure	When to Use
Foundation	2-3 sets x 12-15 reps, bodyweight	Base phase, beginners
Strength	3-4 sets x 6-8 reps, moderate load	Build phase, 1-2x/week
Power	3-4 sets x 4-6 reps, explosive	Peak phase, 1x/week
Maintenance	2 sets x 8-10 reps, light	Race week, taper

Core Exercises (Every Session)

Plank: 3 x 45-60s
Side plank: 2 x 30s each side
Dead bug: 2 x 12 each side
Bird dog: 2 x 10 each side

Triathlete-Specific Exercises

Focus	Exercises	Why
Swim power	Lat pulldown, pull-ups, band pull-aparts	Catch strength, stroke power
Bike power	Squats, leg press, step-ups, single-leg work	Pedaling force, hill climbing
Run strength	Lunges, Romanian deadlifts, calf raises	Push-off power, injury prevention
Stability	Single-leg squats, BOSU work, hip circles	Balance, proprioception

Sample Session (45min)

Warm-up: 5min light cardio, dynamic stretches
Circuit 1 (3 rounds):
  - Goblet squats x 10
  - Push-ups x 12
  - Single-leg Romanian deadlift x 8 each
Circuit 2 (3 rounds):
  - Lat pulldown x 10
  - Step-ups x 10 each leg
  - Plank x 45s
Cool-down: 5min stretching

Timing Considerations

• Before endurance: Light activation only (bands, bodyweight)
• After easy sessions: Full strength OK
• Separate from key workouts: 6+ hours apart, or different days
• Taper: Reduce to maintenance (2 sets, lighter weight)

---

Multiple Workouts Per Day (Doubles)

Doubling up sessions is common in triathlon. Guidelines:

When to Use Doubles

Scenario	Example	Notes
Brick workouts	Bike → Run	Race simulation, transition
Time-efficient training	AM swim + PM run	Separate by 6+ hours ideally
High-volume phases	Easy swim AM + bike PM	Keep one session easy
Strength + cardio	AM strength + PM easy ride	Strength first when fresh

Rules for Doubles

1. Never two quality sessions on the same day - One hard, one easy
2. Separate key sessions - 6+ hours between, or easy/hard split
3. Fuel between sessions - Carbs and protein within 30min of first session
4. Sleep matters more - Skip the double if sleep-deprived
5. Consider weekly load - Doubles add stress; reduce elsewhere if needed

Sample Double Days

Triathlon Build Phase:

AM: 45min technique swim (easy)
PM: 90min bike with sweet spot intervals (quality)

Weekend Long Day:

AM: 3hr long ride (quality)
PM: 30min easy transition run (easy)

Time-Crunched Weekday:

Lunch: 30min strength (moderate)
PM: 60min easy run (easy)

---

Session Intensity Distribution (Polarized Model)

For endurance events, 80% of volume should be easy (Zone 1-2), 20% hard (Zone 4+). Avoid excessive Zone 3 "gray zone" training.

Zone	% of Weekly Volume	Purpose
1-2 (Easy)	75-80%	Aerobic development, recovery
3 (Moderate)	5-10%	Race-specific only
4-5 (Hard)	15-20%	Stimulus for adaptation