Triathlon Workout: Cycle 2 (Olympic Distance) – Week 2, Day 4

The second cycle of Triathlon workouts will prepare you for an Olympic distance event.

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 2, Day 4

Total Body Workout.
Duration (P): 0:45:00

Warm­ Up: 2­3 minutes

  • Balance Lunges x 12­- 15 per leg
  • Reverse Lunges x 12­ – 15 per leg
  • Squats x 12­ – 15 at 60% of max one rep
  • Full Body Crunch: 45 sec
  • Toe Touch Crunch: 45 sec
  • Single Leg Flutter Kick: 30 secs per leg
  • Back Flat Lateral Shoulder Raise: 12­ – 15
  • Forward Shoulder Raise 12­ – 15
  • Shoulder Press x 12 – 15
  • Oblique Crunch: 45 sec
  • Alternate Heel Touches: 45 sec
  • Bicycles: 45 secs
  • Overhead Tricep Extensions x 12­ – 15 reps
  • Single Arm Curls x 12­ – 15 reps
  • Tricep Kick Backs x 12 – ­15 each arm
  • 21’s Bi­cep Curls
  • Ball Crunch
  • Ball Cridge
  • Ball Oblique Crunch

This is one continuous rotation. Try not to rest too often between each exercise. You can also do 20­ – 25 push­ ups between each if you can. Try to do two rotations, which should take about 43 minutes. Let me know if you have questions.

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