Olympic triathlon training

Free Olympic Triathlon Training Plans (PDFs)

5 hours ago

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1. Base Phase (3 hrs 25 mins) Monday: Swim – Mod. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
2. Base Phase (3 hrs 50 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,
3. Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
4. Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
5. Build Phase (4 hrs 39 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (35 mins) Warm Up: 5 mins easy Z2, 5 x (20 secs in Z3 + 40 sec recoveries in Z2).
6. Build Phase (5 hrs 16 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (38 mins) Warm Up: 5 mins easy in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).
7. Build Phase (5 hrs 40 mins) Monday: Rest Day. Tuesday: Bike – Mod. Hard/Tempo (42 mins) Warm Up: 10 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).
8. Active Recovery Week (4 hrs 18 mins) Monday: Swim – Mod. Hard/Tempo (40 mins, 1400m/y) Warm Up: 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
9. Peak Phase (5 hrs 55 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (35 mins) Warm Up: 12 mins in Z2. Main Set: 6 x (2 mins in Z5 + 60 sec recoveries in Z1).
10. Peak Phase (6 hrs 12 mins) Monday: Rest Day. Tuesday: Run – V. Hard/VO2 Max (37 mins) Warm Up: 12 mins in Z2. Main Set: 4 x (3 mins in low Z5 + 2 min recoveries in Z1).

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Category: 8 week olympic triathlon training planShow details

Olympic Triathlon Training Plan: 16 Weeks – Triathlete

6 hours ago

1. Week 1. The first 6 weeks of this Olympic triathlon training plan comprise the base phase of training. The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase.
2. Week 2. Monday. Relax. Tuesday. Swim Base: 900 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05. 4 x 25 kick, RI=0:15.
3. Week 3. Monday. Relax. Tuesday. Swim Base: 1000 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 4 x 100 @ moderate aerobic intensity, RI=0:05. 4 x 25 kick, RI=0:15.
4. Olympic Triathlon Training Plan: Week 4. This week is a recovery week in your Olympic triathlon training plan: your training is reduced to enable your body to fully absorb your recent training and prepare for the harder training to come.
5. Week 5. Monday. Relax. Tuesday. Swim Base: 1100 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 5 x 100 @ moderate aerobic intensity, RI=0:05. 4 x 25 kick, RI=0:15.
6. Week 6. Monday. Relax. Tuesday. Swim Base: 1200 Yards. Wednesday. Bike Short Hill Climbs: 55 Minutes. WU: 10 minutes @ moderate aerobic intensity. MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
7. Olympic Triathlon Training Plan: Week 7. The next 5 weeks of this Olympic triathlon training plan constitute the build phase. In this phase you will continue to develop your endurance with longer weekend workouts while boosting your aerobic capacity and resistance to high-intensity fatigue with workouts at threshold intensity and above.
8. Week 8. This week is a recovery week. Monday. Relax. Tuesday. Swim Base + Lactate: 1000 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05.
9. Week 9. Monday. Relax. Tuesday. Swim Base + Lactate: 1350 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05.
10. Week 10. Monday. Relax. Tuesday. Swim Base + Lactate: 1350 Yards. WU: 200 @ low aerobic intensity. 4 x 25 drills, RI=0:10. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05.

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