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.

 

New Feature: Post workout results, comments, and questions to the Breaking Muscle Forum.

 

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 (3/5 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

 

 

New Feature: Post workout results, comments, and questions to the Breaking Muscle Forum.

 

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.

Topic: