Full-Distance Open Water Endurance, 4 x 15 min
Four 15 minute open water blocks at full-distance race pace with a short feeding break between, to rehearse a long triathlon swim.
- Duration
- 1 h 19 min
- Distance
- 3,925 m
- Effort
- 105
- Level
- Advanced
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy, then three short pick-ups | 10 min | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalTempo Full-distance race pace, sight every 6 to 9 | 15 min | 91-95% CSS pace |
| 2.2 | Rest Tread water, take a drink or a gel | 1 min | |
| 3 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
This 79 minute open water session builds the endurance and routine for the 3.8 km swim of a full-distance triathlon. After a 10 minute warm-up you swim four blocks of 15 minutes at full-distance race pace. Between the blocks you tread water for a minute and take a drink or a gel from a tow float, which lets you practice fueling during a long session.
Full-distance race pace in open water is steady and economical, about five to nine seconds per 100 m slower than your pool CSS, but let effort guide you more than the watch. Sight every six to nine strokes, swim in your race wetsuit if you will race in one, and check for chafing at the neck afterwards. The fourth block shows whether the pace is right.
For advanced triathletes in the build phase for a full-distance race. Always swim with others or with a support boat, and shorten to three blocks if needed.
Tips
- Pack the drink or gel in a tow float with a dry pocket.
- Apply anti-chafe cream at the neck before you put on the wetsuit.
- Swim a loop with landmarks so you can keep going without stopping.
Good forFull-distance triathlonOpen water
Season phaseBuild