Stay focused! Be healthy, train smart, and have fun.

Week 11, Day 1

Workout description: Swim and Strength

Duration: 0:50:00

Distance: 2500 yards

Warm up:

200 swim

Main set:

400 swim/100 drill

6 rounds:

75 as 25 sprint and 50 easy

15 seconds rest

6 rounds

50 drill (catch-up with stick, 6/3/6, and fist drills)

10 seconds rest

3 rounds

25 FAST

50 easy

30 seconds rest

3 rounds

50 FAST

50 easy

30 seconds rest

3 rounds

200 pull (⅗ breathing pattern, by 50)

30 seconds rest

Cool down:

100 swim

Strength: Push ups and abs

Duration: 0:25:00

10-20 push ups

60 seconds crunches

10-20 push ups

60 seconds Russian twists

10-20 push ups

60 seconds bicycles

10-20 push ups

60 seconds plank

Week 11, Day 2

Workout description: Bike: endurance, stamina

Duration: 01:30:00

Warm up:

10 minutes

Main set:

Ride a hilly course with long climbs. Stay in heart rate zone 3-4 on the hills. No deep anaerobic efforts, do not force effort on hills. Hold back on some of the climbs. This workout may be done on an indoor trainer.

Cool down:

10 minutes easy

Week 11, Day 3

Workout description: Run, endurance, with surges

Duration: 1:00:00

The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.

Main set:

Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.

Remember that form is the key to all fast and economical running!

Cool down:

Easy running

Week 11, Day 4

Workout description: Swim, short

Duration: 0:50:00

Distance: 2550 yards

Warm up:

100 swim easy

50 kick easy

100 swim moderate

50 kick moderate

100 swim building speed

50 kick building speed

Main set:

400 constant pace, moderate

Rest 1 minute

4X100

Start easy, make each 100 faster

Rest one minute after last one

300 constant effort, moderate

Rest 1 minute

3X100 start easy

Make each 100 faster

200 constant effort, moderate

Rest 1 minute

2X100

Start easy, make each 100 faster

Cool down:

200-300 swim easy

Week 11, Day 5

Workout description: Run, interval step-up

Duration: 1:00:00

The purpose of this workout is to develop finishing power.

Warm up:

Run 20 minutes in zone 1

Main set:

Run 20 minutes in zone 3

Run 20 mintes in zone 4-5

Cool down:

10 minutes in zone 1-2

Week 11, Day 6

Workout description: Brick

Duration: 1:30:00 + 0;00:15

Main set:

90 minute hilly bike ride in heart rate zones 1-5a. Work the uphill sections hard.

15 minute flat run in heart rate zones 2-3.

Refue as in a race.

Cool down:

Walk 5 minutes

Week 11, Day 7

Workout description: Run, endurance with surges

Duration: 1:20:00

The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.

Main set:

Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.

Remember that form is the key to all fast and economical running!

Cool down:

Easy running

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 11 appeared first on Breaking Muscle.

Stay focused! Be healthy, train smart, and have fun.

Week 10, Day 1

Workout description: Swim

Duration: 0:45:00

Distance: 2400 yards

Warm up:

300 (200 swim, 50 kick, 50 drill)

Main set:

3X300 (2X(50 kick, 100 swim))

50 easy

4X150 pull (descending time)

50 easy

3X100 swim (1 fast, 1 easy, 1 fast)

Cool down:

100 with no drills

Week 10, Day 2

Workout description: Bike: repeats, variably-paced intervals

Duration: 01:20:00

The purpose of this workout is to improve your anaerobic threshold.

Warm up:

10-15 minutes

Main set:

3 Rounds:

• Ride 5 minutes to heart rate zone 4
• 3 minute recovery
• 2 minutes in heart rate zone 5
• 1 minute recovery

Keep your pedaing smooth in the 95-110rpm range

Cool down:

Easy riding

Week 10, Day 3

Workout description: Run, endurance with surges

Duration: 1:15:00

The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.

Main set:

Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.

Remember that form is the key to all fast and economical running!

Cool down:

Easy running

Week 10, Day 4

Workout description: Swim, short

Duration: 0:45:00

Distance: 2400 yards

Warm up:

400 sighting every 4th 25

Main set:

4X100 w/:20 rest with fins, 50 kick on back, 50 build swim

2X200 w/:20 rest swim

2X200 w/:20 rest pull

2X200 w/:20 rest 50 kick with board, 50 pull with board, 100 swim

2X200 w/:20 rest 50 frog on a lilly pad, 50 kick fast

Cool down:

200 easy

Week 10, Day 5

Workout description: Run, recovery

Duration: 0:55:00

The purpose of this workout is to find the balance between training stress and running volume, the two most important factors that affect your fitness.

Recovery runs should be zone 1 or very low zone 2 runs. The idea is to run slowly, so run slowly! This is a great time to leave your Garmin, your iPod, and all that at home and be in tune with your body.

Week 10, Day 6

Workout description: Brick

Duration: 1:20:00

Distance: 10k TT + 0:20 run

Main set:

Bike about 1 hour, building effort with a 10k time trial pace near the end.

After a fast transition, run 20 minutes at your 10k race effort pace.

Cool down:

Walk 5 minutes

Week 10, Day 7

Workout description: Run, endurance with surges

Duration: 1:15:00

The purpose of this run is to build your aerobic base and endurance while giving your muscles a varying workload for muscular adaptation.

Main set:

Steady zone 2 run with surges to upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge.

Remember that form is the key to all fast and economical running!

Cool down:

Easy running

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 10 appeared first on Breaking Muscle.

Workout description: Run, form

Duration: 1:00:00

Warm up:

Easy jogging

Main set:

10 intervals of

• Run 20 seconds at your 5k pace, practicing form.
• Recover for 60 seconds

Form notes: Lift from your hip, then land with your feet under your center of mass. Keep your feet light, fast, and quiet

Run 30 minutes at your 10k pace.

Cool down:

Run 30 minutes at an easy pace, watching your form carefully.

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 7 appeared first on Breaking Muscle.

Workout description: Bike, endurance and stamina

Duration: 1:30:00

Warm up:

10-15 minutes

Main set:

Time trial intervals

3X10km, building from heartrate zone 3 to zone 5 on each interval

5 minutes recovery between each 10k

Ride the flattest course you can find, and challenge yourself with big gears. Spin at 85-100rpm in the aero position.

Cool down:

10 minutes easy

Week 9, Day 6

Workout description: Bike, endurance and stamina

Duration: 1:30:00

Warm up:

10-15 minutes

Main set:

Time trial intervals

3X10km, building from heartrate zone 3 to zone 5 on each interval

5 minutes recovery between each 10k

Ride the flattest course you can find, and challenge yourself with big gears. Spin at 85-100rpm in the aero position.

Cool down:

10 minutes easy

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 6 appeared first on Breaking Muscle.

Workout description: Swim, sprint

Duration: 0:35:00

Distance: 2000 yards

Warm up:

200 easy swim

4X50 done as 25 scull, 25 count strokes

Main set:

1X600 at T-pace + 5 seconds per 100

6X100 descending – start easy and finish the last 100 at your T-pace

4X50 kick, done as 25 huge splash, 25 no splash

Cool down:

5 minutes very easy

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 5 appeared first on Breaking Muscle.

Workout description: Strength

Duration: 0:45:00

Warm up:

15-20 minutes cardio of your choice

Main set:

3X12-15 reps

DB bicep curls

Push ups

Seated cable row

Lateral raises

DB shoulder press

Lat pull down machine

Squats

Leg press

3X

Pank 30 seconds

Ball crunch 30-60 seconds

Bicycles 30-60 seconds

V-ups 30-60 seconds

Plank alternating knee-to-ebow 30-60 seconds per leg

Cool down:

Wall pec stretch

Overhead triceps stretch

Arm-across-chest shoulder stretch

Side bends, right and left

Clasp hands behind and stretch chest and shoulders open

Standing quad stretch

Hurdler stretch, reach for toes of extended leg, do both sides

Seated forward fold

Seated side bends, right and left

Seated hip opener, left and right (one leg straight, the other bent across it, fold forward)

Iron cross stretch (lying straight-leg piriformis stretch), both sides

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 4 appeared first on Breaking Muscle.

Workout description: Run, road intervals

Duration: 0:45:00

Warm up:

15 minutes easy

Main set:

15-20 intervals

• 30 seconds at 20 seconds faster than your 5k pace
• 30 seconds easy jog (half the pace of the fast part of the interval)

Do as many intervals as you can until you can’t keep the pace. This is easiest on a track or other measured course.

Cool down:

10 minutes easy

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 3 appeared first on Breaking Muscle.

Workout description: Bike, strength and Tabata intervlas

Duration: 0:35:00

Warm up:

12 minutes easy riding

Main set:

5-10X20 seconds at 90% effort with 1 minute recovery. Increase your effort on each 20-second interval.

Up to 8 rounds:

20 seconds at 100% effort

10 seconds recovery

Cool down:

10 minutes easy riding

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 2 appeared first on Breaking Muscle.

Workout description: Swim, sprints

Duration: 0:35:00

Distance: 2050 yards

Warm up:

400 easy swim

Main set:

4X50 very fast

50 pull easy

4X50 very fast

50 pull easy

4X50 very fast

50 pull easy

4X50 very fast

50 pull easy

4X50 very fast

50 kick easy

Cool down:

400 easy swim

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.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 9, Day 1 appeared first on Breaking Muscle.

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 8, Day 7

Workout description: Run, surges

Duration:1:30:00

Purpose:

To build your aerobic base and endurance while causing muscular adaptation through varied training loads.

Warm up:

Easy 10 minute run

Main Set:

Steady zone 2 run with 3 minute surges into upper zone 3 every 20 minutes. Finish the last 3 minutes with a surge, too.

Remember: good form is key to all fast and economical running.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 8, Day 7 appeared first on Breaking Muscle.

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 8, Day 6

Workout description: Hilly brick

Duration: Bike 1:30:00 + Run 0:15:00 = 1:45:00

Main set:

Bike medium to long duration on a hilly course with heart rate in zones 1-4. Elevate heart rate and effort on uphills whie biking and running and recover on the downhills.

Refuel as in a real race. This workout may be done on a trainer and treadmill if necessary.

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 8, Day 6 appeared first on Breaking Muscle.

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 8, Day 5

Workout description: Run, intervals

Duration: 1:00:01

Warm up:

8-10 minutes in zone 2

Main set:

5 intervals:

• 7 minutes in zone 4 or your 5k pace
• 2 minutes recovery

Focus on good form and fast, light feet.

Cool down:

Easy jog

The post Triathlon Workout: Cycle 2 (Olympic Distance) – Week 8, Day 5 appeared first on Breaking Muscle.