endurance-coach/reference/workouts.md

Sport-Specific Workout Library

Template Implementation: The workouts documented here are implemented as reusable templates in the templates/ directory. See reference/templates.md for the complete template reference and usage syntax.

When creating plans with the v2.0 compact format, reference templates like easy(40), swim.threshold(10), or bike.sweetspot(60) instead of writing full workout specifications.

Swimming

Templates: swim.easy(), swim.technique(), swim.aerobic(), swim.threshold(), swim.vo2max(), swim.openwater(), swim.rest

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

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Cycling

Templates: bike.easy(), bike.endurance(), bike.tempo(), bike.sweetspot(), bike.threshold(), bike.vo2max(), bike.overunders(), bike.hills(), bike.rest

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)

Templates: brick.sprint(), brick.olympic(), brick.halfironman(), brick.ironman()

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

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Running

Templates: easy(), recovery(), long(), tempo(), threshold(), intervals.400(), intervals.800(), intervals.1k(), intervals.mile(), fartlek(), progression(), strides(), hills(), rest, race.5k

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

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Strength Training

Templates: strength.foundation(), strength.full(), strength.maintenance(), strength.core()

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)

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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)

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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