W.O.D.: Tempo | Time Trial

Sunday, May 04, 2014 • EnduranceTempo, Time Trial



Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% 800m TT pace

Bike (SUN): 15M @ 85% race pace

Run (SUN): 10k @ 85% race pace

Row (SUN): 7k @ 80% 5k TT pace

Ruck (SUN): 10k @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 800m TT

Bike (SUN): 15M @ 85% race pace

Run (OFF): OFF

Post sport and time to comments.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Epic Burger

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Comments (4)

on Sunday, May 04, 2014 at 02:13 am
Half Ironman
Did my first HIM....brief summary.


You can read my training from previous posts, but in summary it was 3-4 strength sessions a week (following wendler) with Olympic lifting (westside method) as well, then sports specific wod's daily (following CFE).

lead up to this event has been average and not ideal.

One thing I learnt about long course, is expect the unexpected.

Swim: 37:11, despite doing a warm up, and having no issues with goggles, as soon as the start hooter went off, my GPS stopped working and goggles leaked, and despite numerous attempts to rectify both, I had to accept that one eye would be filled with water for the whole 1.9km. Despite this I was happy, was aiming for 40mins.

T1: 4 minutes

Bike: Was a two lap course, absolutely destroyed the first lap, 1:19 (well below my expectation of 1:30), then fatigued during the second lap (1:27) 2:46 total (aiming for 3 hrs).

During the bike I got really hungry, and my nutrition plan (which I had tested through the season) of 1 gel every 30 mins, wasn't doing enough.

T2: 3

Run: Despite this being my strongest leg (normally) I was wrecked on it, the worst run I've every done. 2 hours for a half, which is my slowest time by 15 minutes.

Either my pacing on the bike was wrong (too hard), or my nutrition plan was wrong (not enough food) or it was one of those days (for the run) or a combination of all three.

Despite this, I was only 11 mins off my goal for a time of 5:41.

Happy with my training (4 months), would have liked more time on the bike (fatigued a lot in the aero position) and more brick sessions. The technique for swimming and running cannot be underestimated, and if you get your technique right, then the distance will come easily, particularly on the run when you have nothing left, being able to fall back on good technique (despite a slow time) helped me keep going and finish.

Have a few weeks off, then draw up some other goals,

Good luck to everyone in the northern hemisphere who are starting their tri season, look foreword to reading race reviews (keeps me motivated)
Brad Williams
on Sunday, May 04, 2014 at 06:18 am
5/4/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, Pace Increase), 45 min. (15 mile) Tempo/10 rec., 10 min. Steady, 10 min. Cool-Down.

Skipped run after because hamstrings were a little crunchy so I opted for some strength work. Deadlifts- 205#,215#,215#/2 reps, 230#, 235#/1 rep w/5 20 inch. Box Jumps between sets. Overhead Press- 115#,115#,120#/2 reps, 130#,130#/1 rep w/band work for shoulders between sets. Squats- 205#,205#/1 rep, 210#,215#,220#/1 rep.

Flossing with bands for mobility. Will work lacrosse ball on hamstrings later. Tapering this week. 3D Willow Duathlon Saturday.
Brad Williams
on Sunday, May 04, 2014 at 01:58 pm
RE: Tim's Half Ironman
Great Race Tim! I had stomach problems last year half way through the run of my half IM and that ruined my day.

Good to see you have an idea of what you have to improve on next time. I would suggest using 3Fu3l for your bike nutrition. That is what I use w/PowerAde or Gatorade and it makes a huge difference.

Don't be disappointed with this. Use it to learn from and come back strong next race. I can see you making a huge time improvement next time out. Keep up the good training and stay positive. Thanks for sharing.
on Monday, May 05, 2014 at 05:23 am
Thanks Brad, it's nice having virtual training partners here.

Yeah I found out the hard way the importance of race day nutrition, definitely should be trained.

I looked into 3Fu3l, but delivery out to me is around $100 for a packet, so I use Endura products, hammer nutrition and Bsc, probably wouldn't be a hit with some paleo dieters, but during a race you cant be too fussy.

Yeah I'll now bias my training toward running, but all the best for your season coming up, looks like your post/pre season training is strong, so we should see some fast times from you, keep us updated.

Btw Admin, whats going on with the forums? I've tried 2 emails and haven't been sent a confirmation letter on either.
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