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 5, Day 2


Workout description: Bike 30-30s on hills

Duration: 1:00:00


Warm up:

15-20 minutes


Main set:

On a short, moderately steep (4-6% grade) hill, sprint uphill at a high cadence, out of the saddle, for 30 seconds. You shoud be in HR zone 5.

Turn around and coast/spin downhill for 30 seconds.

Repeat this 20-24 times.

Each 4-5 rounds, take at least a 3 minute break.


Cool down:

Easy spin in HR zone 1