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

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 4, Day 2

Workout description:Bike trainer, spin-ups and dominant leg training

Duration: 1:00:00

Warm up:

Pedaling drill

Main set:

In the small chain ring

4-5 rounds:

3 times

  • 10 seconds high RPM pedaling
  • 10 seconds higher RPM pedaling
  • 10 seconds max RPM pedaling
  • 60 seconds recovery

3 times:

  • 30 seconds left leg pedaling, right leg loafing
  • 30 seconds right leg pedaling, left leg loafing

Cool down:

10 minutes easy pedaling