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 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.
