Triathlon Workout: Cycle 2 (Olympic Distance) - Week 3, Day 1

Jeff Kline

Triathlon Workout

Hilton Head Island, South Carolina, United States



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 3, Day 1


Workout description: Strength and Swim

Strength: push ups

Duration (P): 0:15:00

Swim: mixed pace

Duration (P): 0:35:00

Distance (P): 1650 yards


Strength workout:

3 rounds:

  • Pushups with feet up on a bench, to failure
  • 60 seconds rest


Swim workout:

Warm up:

  • 100 easy swim
  • 50 easy kick
  • 100 moderate swim
  • 50 moderate kick
  • 100 swim, building speed throughout
  • 50 kick, building speed throughout


Main set:

  • 300 yards constant, moderate pace
  • Rest 1 minute.
  • 3 x 100 yards (20”), increasing pace each set
  • 200 yards constant, moderate pace
  • Rest 1 minute.
  • 2 x 100 yards (20”), increasing pace each set


Cool down:

200 yards easy swim


Workout total: 1650 yards


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