13 Training Schedules for Triathlons

Become A Stronger, Fitter Athlete In Less Time With Endurance Coaching
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Interview: Sports presenter Charlie Webster on her upcoming Ironman. A sprint race is schedule in Week 12 and an Olympic distance race in Week If you are unable to find opportunities for tune-up races you will do additional brick workouts instead. The plan begins with 4, yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1.

Triathlon Training Plans; simple, effective & cheap..

This effort is approaching an all-out minute swim, or minute bike and run pace. Similar items. Why is it that some people can train successfully, yet underperform on race day? Great products! Transition is what you do between the swim and bike, as well as the bike and run. Pace is all-out sustainable for one to five minutes. Many people solely envision triathlon as grueling Ironman races — cyclists struggling through mile bike rides while the sun beats down on them; delirious athletes crawling across the finish line.

It peaks with 7, yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week The first 8 weeks of this The primary objectives are developing aerobic capacity, endurance, and injury-resistance through a gradual, steady buildup of training volume. The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase.

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Monday Relax. Bike Power Intervals: 1 hour WU: 10 minutes moderate aerobic intensity MS: 6 x second sprints in a high gear with enough recovery to reach total workout time of 1 hour including warm-up and cool-down CD: 10 minutes moderate aerobic intensity. Wednesday Fartlek Run 35 WU: Run 5 minutes moderate aerobic intensity MS: 6 x 30 seconds VO2max intensity with enough active recovery to reach total workout time of 35 minutes including warm-up and cool-down CD: Run 5 minutes moderate aerobic intensity. Thursday Brick Workout: 1 hour MS: Bike 45 minutes moderate aerobic intensity Run 15 minutes moderate aerobic intensity.

Friday Foundation Bike: 1 hour WU: 10 minutes moderate aerobic intensity MS: 40 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity. Saturday Foundation Bike: 90 minutes WU: 10 minutes moderate aerobic intensity MS: 1 hour and 10 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity.

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Bike Power Intervals: WU: 10 minutes moderate aerobic intensity MS: 7 x second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity. Wednesday Fartlek Run WU: Run 5 minutes moderate aerobic intensity MS: 8 x 30 seconds VO2max intensity with enough active recovery to reach total workout time of 35 minutes including warm-up and cool-down CD: Run 5 minutes moderate aerobic intensity.

Bike Power Intervals: 70 minutes WU: 10 minutes moderate aerobic intensity MS: 7 x second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity. Wednesday Fartlek Run: 40 minutes WU: Run 5 minutes moderate aerobic intensity MS: 8 x 30 seconds VO2max intensity with enough active recovery to reach total workout time of 40 minutes including warm-up and cool-down CD: Run 5 minutes moderate aerobic intensity.

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Saturday Foundation Bike: WU: 10 minutes moderate aerobic intensity MS: 1 hour and 25 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity. This week is a recovery week of this Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks Bike Intervals: 1 hour WU: 10 minutes moderate aerobic intensity MS: 6 x second sprints in a high gear with enough recovery to reach total workout time of 1 hour including warm-up and cool-down CD: 10 minutes moderate aerobic intensity. Wednesday Fartlek Run 35 WU: Run 5 minutes moderate aerobic intensity MS: 8 x 30 seconds VO2max intensity with enough active recovery to reach total workout time of 35 minutes including warm-up and cool-down CD: Run 5 minutes moderate aerobic intensity.

Thursday Foundation Bike: 1 hour WU: 10 minutes moderate aerobic intensity MS: 40 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity.

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Friday Recovery Bike: 1 hour MS: 1 hour low aerobic intensity. Saturday Brick Workout: 55 minutes MS: Bike 45 minutes moderate aerobic intensity Run 15 minutes moderate aerobic intensity. Bike Short Hill Climbs WU: 10 minutes moderate aerobic intensity MS: 8 x 1-minute hill climbs speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity.

Saturday Long Bike: 2 hours WU: 10 minutes moderate aerobic intensity MS: 1 hour and 40 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity. Bike Short Hill Climbs: 70 minutes WU: 10 minutes moderate aerobic intensity MS: 9 x 1-minute hill climbs speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity.

Thursday Foundation Bike: 90 minutes WU: 10 minutes moderate aerobic intensity MS: 1 hour and 10 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity. Sunday Swim Base: Yards This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.

Free Olympic distance triathlon training plans

Bike Short Hill Climbs: 80 minutes WU: 10 minutes moderate aerobic intensity MS: 11 x 1-minute hill climbs speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity. Friday Foundation Bike: 90 minutes WU: 10 minutes moderate aerobic intensity MS: 1 hour and 10 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity.

Beginner TRIATHLON TRAINING PLAN with just 4 WORKOUTS a week

Saturday Long Bike: WU: 10 minutes moderate aerobic intensity MS: 1 hour and 55 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity. Wednesday Speed Intervals: 47 minutes WU: 10 minutes moderate aerobic intensity MS: 9 x 1-minute hill climbs speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes including warm-up and cool-down CD: 10 minutes moderate aerobic intensity.

Thursday Foundation Bike: WU: 10 minutes moderate aerobic intensity MS: 1 hour and 25 minutes moderate aerobic intensity CD: 10 minutes moderate aerobic intensity.