Workout Wednesday with Francisco Serrano

06 May, 2014 09:56 • Español

As a youth who competed in mountain biking, Mexico’s Fransisco Serrano fell in love with triathlon. That love and enthusiasm for the sport last year propelled him to his first age group World Championship title in London in the men’s 30-34 standard distance division. Check out some of his favourite workouts that got him to the top spot.

Full Name: Francisco Serrano Plowells
Age Group: 30-34
Profession: Triathlete/Coach

How you got involved in triathlon?
As a kid I did mountain biking and started doing triathlon as cross training for cycling and fell in love with the sport.

How often do you train?
Daily

What is the best training advice you ever received?
Push yourself. In order to get better you have to have to cross that comfort zone.

What motivates you to race?
The rush, the adrenaline to give your best.

Favourite swim workout:

Main set - do this three times
5 x100 taking 5 seconds rest off of each set per 100m distance

Favourite bike workout:

Long rides that end with a steady uphill

Favourite run workout:

My favourite are speed workouts like the one below:
2 minutes hard effort with 2 minutes rest
Then repeat that, taking 15 seconds off each rest until you hit a 15 second rest (painful)

Related articles
  • Workout Wednesday with Raymond Colliver
    Both a seasoned veteran marathon runner and triathlete, find out how 81-year-old Raymond Colliver stays fit so he can keep on winning World Championship Age Group titles like he did in London last year.
    10:00 - 30 Apr, 2014
  • 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. Check out some of his favourite workouts that helped him claim the sprint title.
    08:10 - 16 Apr, 2014
  • Workout Wednesday with Laura Siddall
    As an age group world champion at both the sprint and standard distances, check out Laura Siddall's favourite workouts for racing to your best performance.
    12:33 - 25 Mar, 2014
  • Workout Wednesday with Steve McKeown
    With the New Plymouth sprint World Cup coming up this weekend, check out Steve McKeown's training advice and how he became an age group World Champion in the sprint distance.
    02:59 - 17 Mar, 2014
  • Workout Wednesday with Udo van Stevendaal
    A scientist by day, ITU age group world champion by weekend, check out Udo Van Stevendaal's favourite workouts that made him the speedster he is.
    12:23 - 12 Mar, 2014
  • Workout Wednesday with Parys Edwards
    The Brownlee brothers aren't the only Brits that know how to win. We recently caught up with 35-39 women's age group World Champion Parys Edwards to get some of her training tips and favourite workouts.
    08:50 - 05 Mar, 2014
  • Workout Wednesday with Christopher Owens
    In this week's addition of Wednesday workouts, Great Britain's Christopher Owens gives us some insights into how he trained his way to a first place finish in the men's 60-64 age group event at the 2013 ITU World Championships.
    10:35 - 26 Feb, 2014
  • Workout Wednesday with Stephen Farrell
    Training for triathlon is no easy feat, much less when you add working out with a job and a family. This week, we get workout advice from the top age group athletes in the world. Photo by Speed Theory.
    09:05 - 19 Feb, 2014
Tracker Pixel for Entry
Latest News
ITU seeks Editor
Following recent restructuring, the International Triathlon Union (ITU) wishes to…
21 Mar 2017
more news →