An improper approach to speedwork can lead to injuries in all three events. We will discuss this further as we break down the individual activities. The base building phase focuses on general aerobic training and should include the use of a heart rate monitor.
If you do not own one, than I suggest you make the purchase. If possible, divide your two-a-day workouts into an a. Do not treat these as a brick workout. You have your choice of workouts for each distance. For example, there are two workouts totaling yds. Take your pick! I suggest not doing the same workout each time to break things up. As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers. Saturday: Bike — Mod.
Run Get off your bike and run for 5 mins at Z3. Then settle down into Z2 for the remainder. Open water swim all in Z2. Take as many rests as you want. This first swim is just to get used to the environment. Warm Down: 3 mins in Z Run Get off your bike and run for 10 mins in Z3. Sunday: Open Water Swim — Mod. Warm Down: 1 x FS in Z2. Run Get off your bike and run for 10 minutes at Z3. If your race is on Saturday take a rest day on Friday. Main Set: 10 mins in low Z4.
Preferably on the race route. Just to check your bike is working ok and to get a feel for the route. If your race is on Saturday, drop this workout and take today as a rest day. To get this plan plus the 8-week version, please enter your email above. Share on facebook Share. Share on linkedin Share. Share on twitter Share. Share on whatsapp Share. Share on print Print.
Like what you see? From weeks, free email coach support, advanced tracking software and more! Olympic Triathlon Plans. Training Tips Blog. Phil Mosley October 14, Phil Mosley August 18, Supersapiens Review Phil Mosley July 16, Preview Your Training Plan Below. Learn More. Don't miss out Get all 6 free Olympic Triathlon plans now! Where should we send them to? Planning Your Off-Season. You can start our Off-Season Fitness Maintenance plans anytime you like. Planning For Your Event. Unlimited Athlete Price Rise - Dec 1st Close Popup.
The longer plans start easier and progress more gradually. This has a bearing on the difficulty level you choose. Short Medium Long Duration. Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans allow you to recover from a tough season but still maintain your well-earned fitness.
This table provides a brief overview of which level might be right for you, to help you get the most out of your plan. You should also note your current fitness levels and how many times you have done this event before.
All our plans are available either for sale directly on the TrainingPeaks Store where you can also see screenshots of sample weeks , or you can subscribe as an Unlimited Athlete to be able to swap freely between all of them, among other benefits outlined below. During plan only.
Web Site. End Date or Length I know my end date. I know my plan length. Required fitness level. Training phases. Fitness tests. It involves 9hours 30min to 12hours 30min of training per week and 1 rest day per week. Running Sessions vary from 40min - 1hour 30min. Swimming Sessions vary from 2km - 3km. Cycle Sessions vary from 1hour for interval sessions - 3hour endurance rides.
Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required. Stretching and Foam Rolling Videos are also included to optimise recovery. A two week taper in the training plan insures that you are fresh and fast on race day.
This plan is designed to get you in great shape for an Olympic Distance Triathlon. Workout and Analyze Upload completed workouts from your favorite tracking app or device. Track Your Progress Get feedback, stay on top of your training and perform at your best. Bike x 3. Swim x 3. Strength x 2.
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