Workout Ideas from Coach Troy


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Welcome to Coach Troy's free Workout Sessions!

Here you'll find various workouts (cycling, running, swimming, strength training, etc.) that you can incorporate into your training schedule. Each workout has a specific purpose ranging from aerobic base development to boosting strength to increasing high end power output and speed. Integrated into a well-designed training program, these workouts will take your performance to the next level!

For individualized coaching and training schedules designed specifically for you using these and other key workouts, visit the Coaching Section on this website.

We hope you enjoy the workouts and use them for safe and effective training. Feel free to print them and laminate them for future use. Check back often for new workouts. For more workouts done 'LIVE" on DVD, visit the Training Videos section on this website. If you have any questions, email us at info@coachtroy.com
PLEASE NOTE: These workouts are for members only. A few sample workouts can be found in the Sample Department of this website.

WORKOUT KEY:
75-85%: Designating a percentage of your Maximum effort or Heart Rate. 42x15: Gearing ratio description meaning 42 (small) front chainring and 15 (small) rear chainring.
L1-5: 'L1' stands for Level One and describes your tension if you are using a stationary bike. A tension of '1' is very easy and '5' is very difficult.
SR: Seconds of rest between each interval
Rpms: Revolutions per minute
Striders: A Running technique where you build your speed throughout the effort to almost 95%, focusing on leg turnover and form.

WARNING AND DISCLAIMER: This and all workouts on this website are Copyrighted material protected under U.S. and international Copyright laws. Workouts are for personal use only. Any unauthorized use or unlawful distribution is strictly prohibited and will be prosecuted to the fullest extent of the law by TJM, LLC. Coach Troy Jacobson's workouts are intense and are designed to be used by conditioned people. Please check with your doctor before doing this or any serious exercise program. Any user of Coach Troy's workouts releases Lifesports Inc. and TJM, LLC, its employees and associates from any responsibility or liability.

Coach Troy's Workout #7: Post Season Swim Training

This swim workout for the triathlete is intended for the 'off season' phase of the training cycle. At this time of the annual periodized training cycle, the athlete should be focused on mostly technique development and steady aerobic endurance building work. Power and speed should not be neglected however as one should include short and focused 'sprints' in workouts during the week in order to stay sharp, maintain speed and get prepared for the next phase of faster training. . . . keep reading

Circuit Strength Training with Machines: A Smart Way to Strength Train for Beginners (Added 10/28)
Coach Troy Jacobson

There are many ways to train in order to improve your strength during the off-season and the method you choose is up to you. The important thing is that you implement some form of program in order to achieve the benefits of resistance training ranging from increasing your metabolic rate to reducing your risk of injury. . . . keep reading

COACH TROY'S WORKOUT #6: Post Season Swim Workout for Triathletes
By Coach Troy

PURPOSE: A swim workout for open water swimmers and especially triathletes should contain a technique component as well as a conditioning component. This workout combines each aspect for a workout of approximately 3000 yds (or meters) and is ideal for 'post season' training.

. . . keep reading

COACH TROY'S WORKOUT #5: Indoor Bike Aero Base Builder Session
PURPOSE: This is an Aerobic Base Building workout for the bike. The purpose of this workout is two fold. First, it offers a variety of 'aerobic intervals' which help to sustain interest and avoid boredom that is common with regard to indoor training. Second, it offers the athlete a focus on technique with effective one leg drill work as well as higher cadence spinning sets. . . . keep reading

COACH TROY'S WORKOUT #4: Swim Workout -- Technique and Tempo
by Coach Troy
Purpose: This FREESTYLE swim workout is designed to focus on technique development and pacing for the open water competitive swimmer and triathlete. Distance is roughly 3000 Yds. . . . keep reading

COACH TROY'S WORKOUT #3: Running Track Workout for Pacing - 5K and 10K
by Coach Troy
Purpose: This running workout is designed to increase your sense of pacing specifically for the 5K and 10K road race distances but can also be used for longer distances as well. . . . keep reading

COACH TROY'S WORKOUT #2: CYCLE TRAINER SESSION -- STRENGTH BUILDER
by Coach Troy
Purpose: This indoor cycling workout is designed to increase your cycling leg strength and sustainable power output. . . . keep reading

COACH TROY'S WORKOUT #1: CYCLE TRAINER SESSION -- AERO BASE BUILDER
by Coach Troy
Purpose: This workout is designed to develop the aerobic foundation and general aerobic conditioning and is a ideally suited during a base building phase of training and for recovery sessions.< . . . keep reading