Workout Wednesday with Carl Fannon
Australia’s Carl Fannon came out guns blazing in his first ever ITU World Championship Age Group race last year. With just four years of triathlon training under his belt, Fannon clocked the fastest time in the men’s 35-39 sprint distance event. Check out some of his favourite workouts that helped him to his first World Championship title.
Full Name: Carl Anthony Fannon
Age Group: 35-39
How did you get involved in triathlon?
I started triathlon in 2010 to keep fit during the summer while I wasn’t playing semi-pro soccer.
How often do you train?
I train 2 to 3 times a day
Best training advice?
Best training advice would be less is more if its consistent, and be creative with your training & time management.
What motivates you to race?
My main motivation for racing is FUN..!!!
4k Continuous swim session to maximize time (no rest)
1k - Warm up
1k - Building effort with each 100m - Last 100m flat out sprint
1k - Paddles and Band
1k - 200m easy 200m hard
On Turbo or Wind Trainer - 1 hour session
10mins warm up
6 x 6mins efforts (30sec Max effort - 1.30mins at Race Pace - 4mins Hard) Effort in TT position in the Big Chain Ring and 53/11 gearing with 1min recovery between each effort @ 90 rpm.
9min cool down spin
1 hour session
20min warm up
18min - 1min @ 3.15 per km pace/ 2mins @ 3:30 per km pace / 3min @4.15 per km pace ( 3 times )
10min @ 4mins per k pace
12min cool down
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