Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.

 

After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that's your goal, then this comprehensive program is for you.

This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
 
Stay focused! Be healthy, train smart, and have fun.

 

Week 3, Day 2

 

Breaking Muscle Shop

Workout Description : Bike - strength and tabata intervals

Duration(P): 0:35:00

 

PURPOSE: To build strength and power on the bike

Tabata intervals bike workout video to follow along with if you're on a trainer.

 

Warm up:

12 minutes

 

Main set:

5 rounds:

  • 10-20 seconds at 90% effort
  • 1 minute recovery

 

Increase the effort on each 10-­20 second effort. Then the fun begins: pedal as hard as you can for 20 seconds, then recover for 10 seconds (no more, no
less). Do this up to 8 times. Good luck!

 

Cool down:

10 minutes easy cycling

 

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