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Michael H.

Since I'm currently in the Build phase, I won't be doing these workouts immediately. But I will incorporate these into my winter Base training.

I remember that you posted before about how Zone 3 Base training might be more beneficial than Zone 2 for experienced athletes. After three years of tri training, I think I'll do better by adding these Zone 3 aerobic intervals in Base than staying in Zone 2. Thanks for the detailed info.

Art Zimmet

I looked at your Training Bible and the Aerobic Endurance interval description in the appendices says to achieve Zone 5b. Why the difference in this blog which says to achieve zone 3?

Joe Friel

Art Z--You're looking at 'anaerobic endurance' in the book.


Fantastic post, Joe. Thanks for all the detail.


In the 4th paragraph, ending with the sentence "Or the other option is to keep the intensity of the WI the same while making it shorter." I assume you mean RI, not WI. Is that correct?



Can you post a link to decoupling please there are 12pages of results for it in the search


Joe Friel

Loonytoon-- http://www.trainingbible.com/joesblog/2009/08/intervals-tempo-and-decoupling.html

Joe Friel

Bruce--Yes, RI. Sorry for typo.

Clinton Campbell

Sort of off topic, but when can we get an example of workouts/intervals using the block training method? Like how many days on and then off for recovery etc., along with some examples off workouts for the different types of workouts. Thanks

Joe Friel

Clinton C--Recovery varies primarily based on the individual's capacity for training stress, more so than as a function of periodization.


Hello Joe,

Once we've achieved the coupling of our heart reate and speed in running. How can we increase the speed that enables to have a coupled heart rate ?

With aerobic endurance intervals I guess ? Am I right ?

Thank you for your job.


Joe Friel

Hi Clement--Yes, I believe the starting point is aerobic endurance intervals. I've seen extraodinarily big changes in FTPa/Pw after a few weeks of that. But once it plateaus with this type of training greater stress must be introduced. That would be muscular endurance intervals which I will get to next - when time allows.

Darren Knight

Hi Joe, in your bible you have force workouts (hill climbs for bike and run)going up to zone 5 in the base period. Is that still relevant and ok for your heart rate to climb? In this blog and a previous you have a different force workout of just the 20 secs with long rest. This doesnt appear as a workout in the bible.
Thanks - check the blog each day!


Part 5 please :)

Joe Friel

Hi Daz--Sorry for delay. Doing my annual bike tour of the Colorado mountains which leaves little time for anything else everyday such as answering email and caring for clients. May not be til early next week.

Joe Friel

Darren Knight--In recent years I've gone to the shorter, higher intensity intervals for force in early base. Doing the climbs in late base.


Hello Joe - I am currently 12 weeks out from my race, following the older athlete schedule in "Your Best Triathlon."

4 1/2 weeks ago I broke my rib. I had 1 1/2 weeks off entirely and then carefully built back up.

At 3 weeks post-injury I was back doing the distances I should have been and following the Base 3 plan as well as I could. In the past week or so I've found the whole plan to be fine (but can go only up to 2000/2500m in swimming, at which point my intercostal muscles in that area start tensing up).

My question: Should I move into Build 1 at this point, which I should be, should I remain at Base 3 for another three weeks since I missed three, or should I do a combination ... say another week or two at Base 3 and then move to Build 1?

Thanks so much for your words of wisdom!

Joe Friel

Hi Wendy--First, I'm sorry to hear of your injury. I've experienced that also. Not fun. Now to your training, you may want to consider keeping your swim in base (I'm assuming this is the only sport that currently suffers due to the rib injury) while advancing to Build in bike and run.


Hi - Great stuff - paragraph 4, last sentence - I think you mean RI not WI.


Hi Joe, I'm not sure this question is entirely relevant to this topic but I was struggling to find a better place to post it! I'm competing in a team recumbent trike race in 6 weeks, where I'll be doing 3 sessions of 1 hour with 7 hours rest between. I've been following your training bible for quite a few months and have progressed quite well, but I've just realised upon getting into some race-like sessions in the race vehicle that perhaps I have been training inappropriately in some sessions for what I'm trying to do. I basically have to go as hard as I can for an hour, but on a lot of climbs and intervals I've been doing, my heart rate has been above my LT of 183. Not drastically, but say 185-186. I obviously can't maintain an average heart rate of 185-186 for an hour, so would it have been better for me to be working no higher than or just below 183 in my training (particularly my race simulations) to improve my fitness for the race? Am I wrong in assuming that I would eventually see my lap times drop/power increase when working at this intensity?

Joe Friel

Brenton--There's a lot of stuff that could be addressed in your question. The bottom line is that for a 1h TT you will be riding at about your lactate/functional threshold or slightly below given the number of such sessions in a short period of time. On climbs you will need to go above that. How much I can't really say as it varies between individuals, in this case due to anaerobic function/fitness. On downhills you should back off on power coasting in an aero position in the most steep sections. Good luck!


Thanks for the reply Joe. I probably should've explained that the race is held on a closed street circuit of 1.4km, containing only a very minor straight rise in one section. These vehicles can't climb anything steep due to weight, riding position etc. Whilst it's technically a road race against other vehicles, we treat it like a TT because most of the time it's you against the clock trying to lap fast and consistently. I have been using your training bible for my road bike training as the majority of training is done on the road. So I guess my question is, when doing training sessions on the bike that include substantial climbs, should I stick to my LT or just below to build power and emulate the zone I'll be training in during the race? I'm also including some AE intervals as part of my training.

Joe Friel

Brenton--Wow, there is a lot of stuff here. I'd have to write a chapter in a book to explain all of it: periodization, how intensity is measured, race details, and lots more. So I'll just say that what you should do is make your workouts increasingly like the event you are training for as you get closer to it on calendar. That will ensure that you are doing the right stuff with your training. Good luck!

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