Season Macro-Cycle (15 weeks) — Mikita Kharitonau

Macro: May 8 – Aug 16, 2026 4-week block: May 8 – Jun 4, 2026 A‑race: Минийский триатлон 2026 (Ironman) — Sun Jul 26 — target 9:30:00
Other races: May 17 (Sprint C), Jun 7 (Olympic B), Jul 5 (Sprint C), Jul 12 (SuperSprint C)

Section 1 — Season Plan Overview (high level)

Design intent: consolidate → long-course specificity; avoid volatility/spikes; protect recovery buffers
Start
Fri May 8, 2026
Macro begins with Phase 0 (consolidate & de-risk).
A‑race
Sun Jul 26, 2026
Ironman execution priority: pacing caps + fueling + form late.
Guardrails
Stability & recovery buffers
No catch-up spikes; contain race weeks; keep clear easy vs quality vs long.
Phase 0
May 8 – May 17
(~1.5 w)
Consolidate & De-risk (pre‑Sprint C)
Key event Triathlon Mogilev (Sprint C) — Sun May 17
  • Absorb the rapid April→early May ramp; protect durability into race-dense run‑in.
  • Stabilize consistency and freshness; Sprint C = low-cost quality + systems check.
Phase 1
May 18 – Jun 7
(3 w)
Build 1: Consistency + Olympic-speed support
Key event Brest Triathlon (Olympic B) — Sun Jun 7
  • Maintain elevated baseline; reduce volatility (fewer zeros then spikes).
  • Controlled dose of higher-end bike/run; swim = repeatable aerobic + form under fatigue.
Phase 2
Jun 8 – Jul 5
(4 w)
Build 2: Ironman-specific endurance density & durability
Key event Кубок полесья (Sprint C) — Sun Jul 5
  • Specificity: steady-state economy; fatigue-resistance; fueling/hydration practice.
  • Monotony control: planned variation; brick competence present but rationed.
Phase 3
Jul 6 – Jul 26
(3 w)
Peak + Taper (maintain baseline, shed fatigue, sharpen)
Events Святский триатлон (SuperSprint C) — Sun Jul 12  ·  A‑race Ironman — Sun Jul 26
  • Freshness without baseline collapse; avoid late spikes in strain/ACWR.
  • Lock pacing caps, fueling schedule, swim rhythm, equipment/transitions.
Phase 4
Jul 27 – Aug 16
(3 w)
Post‑A Transition (recover, then re-enter consistency)
Priority restore musculoskeletal/autonomic recovery; return with conservative ramps.
  • First: real recovery (sleep/nutrition/low-stress movement).
  • Then: easy aerobic frequency + technique (esp. swim form).
Expert rationale + constraints (tap to expand) Compact reference

Metrics → “Consolidate, then build with stability”

  • Entering mid‑May with a newly high baseline after a rapid April build → start with consolidation + consistency (not another ramp extreme).
  • History shows volatility and prior high ACWR spikes when baseline dipped → avoid baseline collapses (especially around races).
  • Heavy periods: monotony/strain flags → planned variation (clear easy vs hard vs long), not uniform medium-hard days.
  • Modality signals: cycling VO₂ trending up (preserve); run VO₂ flat (don’t chase VO₂ at durability expense).

Activity → “Repeat proven templates; power-capped endurance; swim = steady form”

  • Use repeatable building blocks (steady aerobic runs, continuous tempo, steady endurance rides, structured bike intervals).
  • Power-capped execution improves pacing control; avoid endurance sessions becoming accidental race sims.
  • Brick is a strength → use as a targeted tool (Phase 2), not constant stimulus.
  • Swim focus: aerobic repeatability + technique stability; open-water familiarity closer to A‑race.

Physiology → “High absorptive capacity; protect against episodic recovery crashes”

  • HRV/sleep/RHR: can handle meaningful stress but episodic suppression after poor sleep/high stress → flexible recovery buffers.
  • Late‑April hidden fatigue pattern → planned unload windows; taper reduces fatigue without baseline drop.

Qualitative guardrails (whole macro-cycle)

  • No catch‑up spikes: avoid light/zero sequences followed by oversized sessions/weeks.
  • Control ramp: small sustainable steps, especially after race weekends.
  • Race-week containment: C/B races are contained intensity; avoid extra pre/post spikes.
  • Monotony control: keep contrast between easy/quality/long.
  • Recovery signals: >48h sympathetic dominance or sleep dip → short recovery buffer; don’t stack high-stress days after <6.5h sleep.
  • Bike: low-variability endurance + limited purposeful intensity.
  • Run: protect durability; don’t force VO₂ markers.
  • Swim: consistent aerobic execution + technique stability.
Intensity zones + readiness gate (tap to expand) Execution rules
Zone Bike (power / feel) Run (power / feel) Swim (pace / feel)
Z1 <55% FTP, very easy spin Very easy (<~367 W), relaxed Drills / very easy
Z2 56–75% FTP, steady (low variability) Easy aerobic ~367–380 W (HR low–mid 130s), “all day” Aerobic cruise (~1:44–1:48/100m when fresh)
Z3 76–87% FTP, controlled tempo Steady ~390–405 W Steady (~1:40–1:43/100m)
Z4 88–105% FTP, threshold Tempo/threshold ~405–430 W Threshold reps (~1:34–1:39/100m)
Z5 106–120% FTP, VO₂ Short reps / hills (>~430 W) Fast reps (<~1:34/100m)
Z6 >120% FTP, sprints Strides/sprints Starts / very short sprints

Readiness gate (daily)

  • GREEN do the session as written.
  • YELLOW remove 1 hard rep or cut total by ~20–30%.
  • RED (or 2 days YELLOW) Z1–Z2 only 30–45' or full rest (don’t “make up” missed load).

Section 2 — 4‑Week Plan (detailed, compact)

Interactive checklist: tick every workout component Tip: expand a day for Purpose + Adaptation options
Recovery buffer protected Race/quality contained Power-capped endurance (VI < 1.05)
Week 1 — Phase 0: Consolidate & De-risk
Fri, May 8 – Thu, May 14 (2026)
Consolidate Low volatility
Fri
May 8
Recovery Off / Mobility
Off + 20' mobility (hips/ankles/T‑spine).
Recovery
Low stress
Optional adaptation
If tired
Purpose
Absorb the recent peak-strain week and protect freshness before Sprint C.
Execution
No “make-up” load. Let recovery consolidate the new baseline.
Sat
May 9
Endurance VI < 1.05
Bike 2:00 Z2 (power-capped) + 10' brick run Z1–Z2.
Bike
Z2 steady
Brick run
Low-cost
Adaptation options
If tired
Purpose
Maintain aerobic density without re-creating a spike; keep brick “feel” low-cost.
Key constraint
Endurance means endurance: low variability, no accidental tempo.
Sun
May 10
Aerobic Easy run cap
Swim 2.4–2.6k Z2 (set) + Run 45' Z2 (cap easy power).
Swim (Z2)
Repeatable
Run (Z2)
Truly easy
Adaptation options
If tired
Purpose
Build repeatable aerobic work while keeping the run truly easy.
Execution
Swim: form under light fatigue; Run: stay capped (no drift).
Mon
May 11
Recovery Frequency
Bike 45' Z1 + Strength 20' (core/glutes/hips; no heavy DOMS).
Bike
Z1
Strength
Light
Adaptation options
If tired
Purpose
Keep frequency with minimal stress and support durability.
Constraint
Strength should not create soreness that compromises key sessions.
Tue
May 12
Intervals Z4
Bike 75' incl 4×(5' Z4, 2' r) + optional 10–15' easy jog Z1.
Bike (quality)
Z4
Optional jog
Z1
Adaptation options
If tired
Purpose
Preserve structured bike-quality template without adding excess volume.
Execution
Keep it controlled. Crisp intervals; avoid overreaching pre-race week.
Wed
May 13
Form Strides
Swim 2.3–2.6k Z2 (technique-heavy) + Run 55–60' Z2 w/ 6×20" strides.
Swim
Z2 technique
Run
Economy
Adaptation options
If tired
Purpose
Reinforce swim form under light fatigue and keep run economy without hard load.
Execution
Strides = neuromuscular pop, not sprint fatigue; swim technical focus.
Thu
May 14
Tempo touch Z3→low Z4
Run 50–55' incl 2×(10' Z3/low-Z4, 4' easy) + 10' cd.
Run (structured)
Controlled
Adaptation options
If tired
Purpose
Controlled “ceiling touch” without accumulating race-week fatigue.
Execution
Stay smooth; avoid overreaching. This is not a race simulation.
Week 2 — Phase 0 → Phase 1 transition + Sprint C (Sun May 17)
Fri, May 15 – Thu, May 21 (2026)
Race: Sprint C Contain stress
Fri
May 15
Sharpen Snappy
Swim 1.6–1.9k incl 12×50 (odd Z2, even Z4) + Run 30' Z1–Z2.
Swim
Z2/Z4 mix
Run
Z1–Z2
Adaptation options
If tired
Purpose
Stay snappy and coordinated while keeping total stress contained.
Constraint
Avoid “taper drama” — keep it short and crisp.
Sat
May 16
Opener Prime
Bike 50–60' Z1–Z2 incl 3×(2' Z4, 3' r) + 10' easy run incl 4×20" strides; transitions 5–10'.
Bike
Z4 pickups
Run + transitions
Easy
Adaptation options
If tired
Purpose
Prime the system and rehearse transitions without “taper drama.”
Execution
Pickups should feel sharp, not draining; keep overall easy.
Sun
May 17
Race Sprint C
Triathlon Mogilev (Sprint C) — contained quality; full warm-up + 10' easy cooldown.
Race day
Contained
Adaptation option
If tired
Purpose
Systems check (pacing, transitions, equipment) + low-cost intensity stimulus.
Race-week containment
Don’t let this trigger big pre/post spikes; return to controlled consistency.
Mon
May 18
Recovery Restore
Off or Swim 1.2–1.6k very easy + 10–15' mobility.
Recovery options
Choose
Adaptation emphasis
If tired
Purpose
Rapidly restore readiness so build work doesn’t become volatile.
Execution
Choose the lowest-stress option that supports recovery.
Tue
May 19
Endurance Low variability
Bike 90' Z2 (low variability) + 15–20' easy brick run Z1–Z2.
Bike
Z2
Brick run
Easy
Adaptation options
If tired
Purpose
Re-establish post-race consistency with power-capped aerobic work.
Execution
Let the bike be steady; keep the brick very easy.
Wed
May 20
Steady Aerobic
Run 45–55' Z2 (cap easy power) + Swim 2.3–2.6k Z2.
Run
Capped
Swim
Z2
Adaptation options
If tired
Purpose
Aerobic frequency and technique stability without stacking intensity.
Execution
Keep it easy enough that tomorrow stays productive.
Thu
May 21
Intervals Z4
Bike 80' incl 5×(4' Z4, 2' r) + Strength 20' (light/controlled).
Bike (quality)
Z4
Strength
Light
Adaptation options
If tired
Purpose
Controlled quality to support Olympic-speed needs while keeping the week stable.
Execution
Keep quality contained; protect consistency heading into Build 1 rhythm.
Week 3 — Phase 1: Build 1 (consistency + Olympic-speed support)
Fri, May 22 – Thu, May 28 (2026)
Medium days Controlled quality
Fri
May 22
Aerobic Repeatable
Swim 2.0–2.4k technique/aerobic + Run 45–50' Z2.
Swim
Aerobic
Run
Z2
Adaptation options
If tired
Purpose
Add volume via repeatable medium days (not hero days).
Execution
Smooth aerobic; technique-first swim.
Sat
May 23
Long bike Fueling practice
Bike 2:45 Z2 (VI <1.05; 60–90 g carbs/h) + 20' brick run Z2.
Bike
Z2 steady
Brick run
Z2
Adaptation options
If tired
Purpose
Long-course aerobic economy + fueling routine, with a rationed brick.
Key constraint
Keep bike low variability; brick should not become hard running.
Sun
May 24
Long run Durability
Run 75' Z2 (last 10' Z3 if smooth) + optional Swim 1.2–1.5k recovery.
Run
Z2
Optional swim
Recovery
Adaptation options
If tired
Purpose
Build run durability without chasing VO₂ markers.
Execution
If you can’t hold form, you’re too fast. Keep it repeatable.
Mon
May 25
Recovery Buffer
Off or Bike 45' Z1 + mobility 15–20'.
Recovery options
Choose
Adaptation emphasis
If tired
Purpose
Protect recovery buffer to avoid midweek volatility/spikes.
Execution
Err on the side of recovery so Tuesday quality is effective (not forced).
Tue
May 26
Threshold Z4
Bike 90' incl 3×(10' Z4, 5' r) + optional 10' easy jog.
Bike (threshold)
On/off contrast
Optional jog
Easy
Adaptation options
If tired
Purpose
Maintain purposeful intensity while keeping endurance rides truly endurance.
Execution
Clear contrast: hard = Z4, easy = easy. No “gray zone” drift.
Wed
May 27
Aerobic Steady work
Swim 2.6–2.9k Z2 (e.g., 5×300) + Run 50–55' with 3×(8' Z3, 2' easy).
Swim
Z2
Run
Z3 blocks
Adaptation option
If tired
Purpose
Raise aerobic ceiling with controlled steady work (no surging).
Execution
Z3 should feel controlled; keep pacing stable and form intact.
Thu
May 28
Tempo Z4 reps
Run 55–60' incl 4×(6' Z4, 2' jog) + optional Swim 1.2–1.6k easy drills.
Run
Threshold
Optional swim
Easy
Adaptation options
If tired
Purpose
Structured tempo/threshold with good form (warm-up before judging effort).
Execution
Hold mechanics; don’t force pace early. Quality without residual fatigue.
Week 4 — Phase 1: Build 1 (keep momentum; start gentle freshness for Olympic B on Sun Jun 7)
Fri, May 29 – Thu, Jun 4 (2026)
Specific endurance Gentle freshness
Fri
May 29
Aerobic Baseline
Swim 2.4–2.8k Z2 + Run 40–45' Z2 (easy power cap).
Swim
Z2
Run
Easy cap
Adaptation options
If tired
Purpose
Maintain baseline with low-volatility aerobic volume.
Execution
Keep it comfortable; you want Saturday to be high quality without spikes.
Sat
May 30
Brick Pacing discipline
Bike 3:00 Z2 (VI <1.05) incl 2×(20' Z3, 10' Z2) + Brick run 30' (10' Z2, 10' Z3, 10' Z2).
Bike
VI <1.05
Brick run
Z2/Z3/Z2
Adaptation options
If tired
Purpose
Specific endurance density + pacing discipline + fueling execution.
Execution
Bike stays controlled; Z3 segments are deliberate and stable (no surges).
Sun
May 31
Durability Controlled Z3
Run 80' Z2 incl 3×(8' Z3, 3' easy) + Swim 1.2–1.6k recovery.
Run
Z2 + Z3
Swim (recovery)
Easy
Adaptation options
If tired
Purpose
Extend run durability while keeping intensity controlled and repeatable.
Execution
Z3 = controlled steady, not threshold. Keep mechanics and breathing smooth.
Mon
Jun 1
Recovery Consolidate
Off + 20' mobility (or 1.2–1.5k very easy swim if stiff).
Recovery
Low stress
Adaptation emphasis
If tired
Purpose
Let fitness consolidate so the next quality is effective (not forced).
Execution
Keep the day genuinely restorative.
Tue
Jun 2
VO₂ (bike) Z5
Bike 70–75' incl 6×(3' Z5, 3' r) (crisp, not maximal) + 10' easy brick jog.
Bike (VO₂)
Crisp
Brick jog
Easy
Adaptation options
If tired
Purpose
Olympic-speed support with a clear interval signature and limited total cost.
Execution
“Crisp, not maximal” — finish with more in the tank.
Wed
Jun 3
Easy Frequency
Swim 2.2–2.6k steady (e.g., 12×100 Z3) + Run 35–40' Z1–Z2.
Swim
Steady
Run
Z1–Z2
Adaptation options
If tired
Purpose
Keep frequency while avoiding back-to-back high-intensity days.
Execution
Swim steady, run easy — keep stress predictable.
Thu
Jun 4
Sharpener Snap
Run 40–45' incl 6×(2' Z4, 2' easy) + Swim 1.4–1.8k incl 8×50 fast.
Run
Z4 touches
Swim
Fast 50s
Adaptation options
If tired
Purpose
Maintain “snap” and race rhythm without adding fatigue late in the week.
Execution
Keep it light: sharpness stimulus, not a fitness test.
Looking 3 days ahead (context toward Olympic B — Sun Jun 7) Not in 28-day block
  • Fri Jun 5: very easy (Z1–Z2)
  • Sat Jun 6: short opener (few 30–60" pickups)
  • Sun Jun 7: race (Olympic B)

Checklist data fields follow the pattern name="wk-YYYY-MM-DD-[modality]” value="done" to support optional form submission/export.

Back to top