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.


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Week 6, Day 4


Workout description: Strength for running stability

Duration: 1:00:00


The purpose of this workout is to improve stability for running. Choose dumbbells that are light enough for slow, controlled motion with good form.


Warm up:

10-15 minutes, your choice of cardio, zone 2


Main set:

3 rounds:

  • 25 squats on BOSU ball platform, arms reaching forward
  • 12-15 DB lateral raises on BOSU ball platform
  • 12-15 DB shoulder presses on BOSU ball platform
  • 12-15 DB bicep curls on BOSU ball platform
  • 15 knee raises per leg (on floor instead of BOSU ball)


3 rounds:

  • 20 walking lunges per leg (total 40 steps), DB optional
  • 30-60 second wall sit


3 rounds of 60 seconds each:

  • L-crunches*
  • Plank
  • Side plank
  • Bicycles
  • Donkey kicks (30 seconds per leg)


3X10-20 push ups with excellent form


*L-crunches explained: Lie on your back, knees bent. Extend your legs straight up, contract your abs, keep the small of your back on the floor, and press your feet straight up toward the ceiling. Bend your knees again, extend your hips until your feet are a few inches from the floor, then flex your hips to bring your knees toward your chest. Repeat this feet toward the floor - knees to chest motion while maintaining the abdominal tension you set up at first.