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Why Training Intensity Matters in Triathlon

• Swim: Demands steady aerobic effort (60–75% MHR) to conserve energy for later legs.
• Bike: Requires sustained sub-threshold effort (70–85% MHR) to build speed without draining glycogen.
• Run: Relies on controlled intensity (75–80% MHR) to finish strong after two prior disciplines.

Swim: Optimizing Intensity with Water-Proof Tech

• Key Metrics to Track:
  • Heart Rate Zones: Stay in 60–70% MHR (Zone 2) for long swims to build aerobic endurance. The C009Pro chest strap (Heart Rate Series) transmits underwater, alerting you if you spike into Zone 3 (wasting energy).
  • SWOLF Score: Combines time and stroke count (lower = more efficient). R7 calculates this, so you know: “A SWOLF of 45 for 50m means my intensity is right—strokes are powerful, not wasteful.”
  • Pace Consistency: Use R7’s GPS (for open water) or motion sensors (for pools) to ensure lap times vary by <5 seconds. Erratic pace signals uneven intensity.
• Pro Tip: Do 8x 100m repeats, keeping heart rate <70% MHR. R7 logs each repeat’s SWOLF—aim for consistency. A sudden jump means you’re overexerting.

Bike: Balancing Power and Endurance

• Key Metrics to Track:
  • Heart Rate + Cadence Sync: Aim for 70–80% MHR with 80–90 RPM cadence. R7’s bike mode pairs these, vibrating if cadence drops (signaling too much gear, increasing strain) or heart rate spikes (signaling unsustainable effort).
  • Power Correlation: For advanced athletes, sync R7 with a power meter—target 70–80% FTP (functional threshold power) for long rides. The watch flags when power outpaces heart rate (a sign of fatigue).
  • Elevation Adjustment: R7’s GPS maps hills, auto-adjusting intensity targets: “Climb ahead—shift to 75–85% MHR; descend—drop to 65–70% MHR to recover.”
• Pro Tip: 3x 20-minute bike intervals at 75% MHR, with 5-minute Zone 1 rests. Use C009Pro to ensure recovery heart rate drops to <60% MHR—this builds the endurance to hold pace through the bike’s final miles.

Run: Finishing Strong with Controlled Effort

• Key Metrics to Track:
  • Heart Rate Recovery Post-Bike: After transitioning from bike to run, R7 checks if your heart rate drops 10 BPM in 2 minutes. If not, ease to 70% MHR for 5 minutes—you’re still carrying bike fatigue.
  • Pace-to-Heart Rate Ratio: A 155-lb runner should maintain 8:00/mile at 75% MHR. R7 flags if pace slows while heart rate rises (signaling glycogen depletion—time to fuel).
  • Stride Cadence: Keep 160–180 steps/min to avoid overstriding (which increases fatigue). R7’s accelerometer vibrates if cadence dips, prompting shorter, quicker steps.
• Pro Tip: Practice “brick runs” (bike + immediate run) with R7. Log how heart rate at 1 mile compares to a standalone run—over time, the gap should shrink (a sign of better transition fitness).

12-Week Triathlon Training Plan: Intensity Progression with Wearables

EZON Wearables: The Intensity Optimization Toolkit

R7 (GPS Series): The Triathlete’s Command Center

• Key Features:
  • 5ATM waterproofing + 20-hour GPS battery (lasts Olympic-distance races).
  • Auto-sport detection (swim → bike → run) with seamless intensity tracking.
  • “Triathlon mode” aggregates data to show overall training load (avoids overdoing any discipline).

C009Pro (Heart Rate Series): Precision Across All Sports

• Advantages: ±1 BPM accuracy in water, on bike, or running—critical for consistent intensity data. 365-hour battery means no mid-week charging.

C022Pro (Heart Rate Series): Run-Specific Comfort

• Benefits: Armband design avoids chafing during long runs, with 5 heart rate zones to guide post-bike effort.

FAQs: Training Intensity with Triathlon Wearables

Q: How do I know if my overall training intensity is balanced?

• R7’s “load score” (1–100) combines swim, bike, and run data. Aim for 70–80—below 60 means under-training; above 90 signals overreach.

Q: Can I use a single wearable for all three sports?

• Yes—R7 (GPS Series) is engineered for swim, bike, and run, with sensors tailored to each. Pair with C009Pro for underwater heart rate accuracy.

Q: How to adjust intensity on tired days?

• Check R7’s resting heart rate (RHR). A 5+ BPM rise means scale back: swim at 55–60% MHR, bike at 65–70% MHR, run at 70–75% MHR.

Train Intelligently, Race Confidently