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.

 

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Week 7, Day 2

 

Workout description: Bike endurance

Duration: 1:20:00

 

This bike session will help you build endurance and stamina for long, seated cllimbs in heart rate zone 3-4.

 

Warm up:

10 minutes easy riding

 

Main set:

Ride a hilly course with long climbs. Stay in heart rate zones 3-4 on the hills. Don't go deeply anaerobic or force effort on the hills. Hold back on some climbs.

 

Cool down:

10 minutes easy riding

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