12-Week Triathlon Training Plan We asked Triathlon Ireland National Development Coach Stephen Delaney to design a 12-week training schedule suitable for aspiring triathletes with a basic level of running fitness. All because we focus on one thing: helping you get faster. We will help you to plan your training sessions effectively and to reach your highest possible performance level. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';}(jQuery));var $mcj = jQuery.noConflict(true); Your email address will not be published. Week 4 - Active Recovery Week (3 hrs 42 mins), Week 8 - Active Recovery Week (4 hrs 18 mins), Week 12 - Race Taper Week (2 hrs 16 mins). These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. If you have not recently trained for and completed a sprint triathlon with the last 30 days, ask yourself if you’re absolutely certain you want to attempt an Olympic distance. For first-time Olympic-distance triathletes who don’t have a previous race time to compare, it can be helpful to know some rough times to shoot for. See your hard work pay off and understand your performance with powerful analysis tools. This triathlon training plan will help you pace your training to hit peak race fitness for your next event. 2 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). The text is there to guide you up until the very last minute of the majority of your 60- to 90-minute bike workouts prescribed in our Olympic triathlon plans. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). To help you train at the right levels, we use five training zones, based on feel or heart rate. Knowing how much of it you can devote to training not only each week, but each day, will help you decide which volume of training plan is best for you. 16 Week Olympic Triathlon Plans. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). Racing an Olympic distance soon but short on training hours? Many triathletes, especially beginners, base their training on plans they find on the internet that aren't designed for them specifically. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. It’s also good to add some harder efforts but interspersed with plenty of easy stuff. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. However, it’s sensible to do some of your training outside on the bike you intend to use during your triathlon. 1 x (100 FS Breathe every 5 in Z2 + 15 secs rest). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). Olympic distance training plans. 12 x (40 secs in upper Z4 + 20 sec recoveries in Z1). Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Hit Your Second Peak Triathlon Training Plan. Ed. 1 x (100 FS Breathe every 3 in Z2 + 15 secs rest). Questions to Ask Before Choosing Your Olympic Triathlon Training Plan Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons , call for a pickup in training volume and a reduction in intensity. At my RPE 6, that would be half marathon – 16 miles type mileage. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. Answers to your most technical and unique training questions. Before I get into the details of these specific training plans and the reasons they’re effective, it’s important for triathletes to first reflect on the following three questions: Many triathletes preparing for an Olympic triathlon structure their season so that the date of their international-distance event falls on the heels of completing a sprint triathlon. 8 x (40 secs in upper Z4 + 20 sec recoveries in Z1). The plan builds up to race day and helps improve your fitness and confidence for your target event. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). He has nearly 10 years of coaching experience as a Level I USA certified Cycling and Triathlon coach. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon. Training plans Free 3 month Ironman base training plan. M. Tu. Over 16 million workouts completed and counting. This illustrates an important point: you can have lofty goals and a lot of time to train, but if your body is not accustomed to sustaining high levels of training stress, then you’re almost always better off opting for a lower volume plan. Make the most of your hard work with an optimized indoor training experience. Let us take the guesswork out of your training.. Use a triathlon training plan by coaches and exercise physiologists David Glover and Krista Schultz who have coached hundreds of triathletes to success. 5 x (10 secs in Z4 + 50 sec recoveries in Z2). 4 x (2 mins in Z4 + 90 sec recoveries in Z1-2). Preferably on the race route. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. Notes like, “Think of a light, fluid stride and walk briefly if you find yourself lumbering or shuffling due to too-high fatigue …,” and explanations like, “The greatest benefit of VO2max works comes with longer durations at that high aerobic uptake …,” are scattered throughout every stage of your training. Hard/Tempo” – Heart rate 80-87% of max. Average weekly training hours are 4:37 with the biggest week at 6:12 hours. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). 3 x (1 min in upper Z4 to low Z5 + 2 min recoveries in Z1-2). By this stage, you could also test yourself with a 1500 non-stop swim. This includes three swims, three rides, three to four runs and a 45-minute strength and conditioning session. We often get questions from athletes who are surprised to see we include high-intensity work in Base training. Specialty Phase Olympic Triathlon (8 Weeks Per Block) Low Volume. Besides the sense of accomplishment you'll feel, training … SWIM 45 mins., Aerobic MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR. RUN 30 mins., Easy MS: Run 4mins., walk 1min. Take your training and racing to the next level with WKO5 and Best Bike Split. Zone 3 – Feels like “Mod. Unsubscribe at any time. Take as many rests as you want. To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list. Mondays are always a rest day (though this can be adjusted as needed to a day that works for your schedule). Worried about what to eat on marathon race day? You should be able to chat at this intensity. For this reason, it’s important to carefully plan your training, before you start. 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1600 m/yards with rests, ride for 90 mins and run for 45 mins – but not all on the same day. This will give you enough fitness for an Olympic triathlon, with a little to spare. Explore Features. What's your need? Any plan you purchase can be reused as many times as you like.What's more, our Level Guarantee allows you to switch plans for no additional charge if you discover the plan you've chosen is too hard or too easy. To prepare for your Olympic-distance event, you’ll get 6 weeks of Base, 6 weeks of Build and 8 weeks of Specialty for a total of 20 weeks of training. Training plans 8 week summer-strength training plan. PULL – Freestyle with a pull-buoy between your thighs. Training includes two swims, two rides, two to three runs and a 45-minute strength and conditioning session. 2 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest). Think of the triathlon like one long race, rather than three separate events. Zone 5 – Feels like “V. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. In addition to scaled bike workouts, you’ll also benefit from Workout Text. 80/20 Endurance training plans offer a number of benefits to ensure your success. Impatience leads to injuries, and consistency is your goal. Ride mainly in Z2. The plan is designed to push you to reach your ultimate performance. 1 x (100 Pull in Z2 + 50 FS in Z3 + 15 secs rest). pull. This ensures you’re used to the feel and handling of your race-day bike. Rather, they should be used to help guide you in the most appropriate direction. 4 x (4 mins in Z4 + 2 min recoveries in Z2). Today’s post is dedicated to those preparing for an Olympic-distance triathlon. Mid Volume. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). 3 x (50 Pull in Z2 + 50 Pull in Z4 + 30 sec rests). The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. You’re better off sticking exclusively with swimming, cycling and running. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). • 2:40 finish time — this is the average finish time for an Olympic-distance event. Training plans Free 12-week Ironman build-phase training plan. If your race is on Saturday take a rest day on Friday. Essentially you need to train your body, so that you’re eventually able to swim 1500m, cycle 40km and run 10km, back to back. A lot of templated training plans you can find online look like a bulleted list of workouts — no further explanation. If — and only if — you’re a beginner triathlete who has an established foundation of fitness, whether that be in endurance sports or not, will a high-volume plan be appropriate. 8-week Olympic Distance Triathlon Training Plan. Want even more proof? Swimming and biking and running, oh my! 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). Find a Coach. Week 1. Ride mainly in Z2 today. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. I’m interested to hear the thoughts behind the long runs of 90 minutes to 1 hour and 50 minutes over the course of specialty phase. Time: it’s one of the greatest limiters part-time athletes face. • If you have can train twice per day, covering one discipline 3-4 times a week, a mid-volume plan is probably a good fit. Would you change that total time for a long run if my 10k is around 40 minutes? There are one or two workouts per day, with one day off each week. Whether you are simply inspired by the Olympic-distance format or making the upward leap from a Sprint Triathlon, longer distances require a bit more training than the latter to help develop your threshold power across three disciplines. Triathlon Trainingsplan Kurzdistanz Training für die erste Olympische Distanz. Get matched with a certified coach or search the directory. Without getting too in the weeds (there’s always another time for that), we do this so that every athlete, no matter what their personal fitness level is, can find a plan that’s manageable yet challenging enough to see big results. We’ll do some faster sections from next week onwards, but just take it easy today. Your email address will not be published. This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW.GARMIN.PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. This triathlon consists of a .93 mile swim, 24.8 mile bike, and 6.2 mile run, just like the participants in the Olympics. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. W. Th. If you haven’t done a triathlon before, you’ll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running — your muscles aren’t used to firing like that! Click the headings below to view the remaining weeks! At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. Here’s one misconception I really want to clarify: Choosing a high-volume plan does not mean you’re more serious about your training than an athlete who chooses to use a mid- or low-volume training plan. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Olympic Triathlon Training Schedule Week 1: Race Specific Total Hours: 9:45 Monday. 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). Choose from thousands of plans to help guide your training. 1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest). Training plans Free 12-week power meter training plan. Fri. 5 x (20 secs in Z5 + 40 sec recoveries in Z1). Congratulations on your decision to tackle an Olympic distance triathlon. Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons, call for a pickup in training volume and a reduction in intensity. If this sounds like you — meaning you’ve trained for and finished a sprint triathlon within the last 30 days (2 weeks is when your strength and aerobic gains start to slip but 30 days means they’ll have dwindled significantly) — then you’re in a good position to bypass your base conditioning and jump straight into Build and Speciality. BUILD – Do each rep slightly faster than the previous. This is most people’s weakest area, and the aspect they are most concerned about. 2 x (50 FS in Z2 + 50 FS in Z3 + 30 sec rests). If you’re thinking of doing a triathlon with an open water swim, it’s a good idea to practice swimming in that environment too. Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). If you're able to complete a SK run and want to convert that into all-round fitness for a triath lon this is for you. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). Then follow our six-week plan for the time-crunched athlete 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). Here are some simple guidelines to follow: • If you can train once a day, covering one discipline twice per week, you’re going to want to choose a low-volume plan. View the Double Peak Plan. Sun. Here are the facts you’ll need to know. Average weekly training hours are 9:38 with the biggest week at 12:32 hours. A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. Take a look at the details of the three plan volumes we offer below: Each of our new triathlon training plans come with detailed swim, bike and run workouts that go well beyond the all-too-familiar bulleted list. Hard/VO2 Max” – Heart rate 93-100% of max. • Under a 2:40 finish time — firstly, know that elite-level triathletes commonly complete this event in under 2 hours. 2-3 Hrs/Wk. A steady run, mainly in Z2. We also include video swim drills, to help improve different aspects of your stroke. 5 mins in Z3 + 2 min 30 secs recovery in Z1. 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). 5 x (20 secs in Z4 + 40 sec recoveries in Z2). You might notice that the same reasons we mention in our sprint triathlon plans post are relevant to our Olympic triathlon plans. Double Peak Triathlon Training Plan. The plan builds up to race day and helps improve your fitness and confidence for your target event. RPE 7 Relaxed effort swim, loosening off with a few short bursts. 5 x (20 secs in Z3 + 40 sec recoveries in Z2). Olympic distance triathlon training plans and training tips for your first olympic triathlon race. Start Building Your Plan . Let’s get to it, shall we? Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 6 x (2 mins in Z5 + 60 sec recoveries in Z1). We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. TSS. Triathlon traning programs and plans from sprints and olympics to 1/2 and full Ironmans. 3 x (90 secs in Z4 + 90 sec recoveries in Z1-2). Training plans 8 week brick training plan. Get a Training Plan. 2 x (50 FS Breathe every 5 in Z2 + 20 sec rests). The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase. . Like what you see? The goal is to become well and truly accustomed to the demands of your triathlon. Ride on your race day bike, all in Z2. Keep your training on track with a powerful, easy-to-use training calendar. This is absolutely intentional. Do your best to follow the workouts below, ideally in their given order. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. Training plans Training plans. Open water swim all in Z2. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Required fields are marked *. See how the TrainingPeaks app will help you coach more effectively. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). 1:25. Up your intensity with science-backed Olympic distance training plans designed for PRs and race wins. So the idea is, by race day you’re going to be running faster but shorter. Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. Over 9,000 reviews in the App Store. Sticking to that rational, we’ve decided to insert them once more here. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Sat. An average of 4.9 stars. Ideally, you already have a solid training base and feel comfortable training five to six times per week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. The former president of Tri Team PDX, coach for Team in Training, and current globe-trotting triathlon expert joins us today with both a complete 12-week plan for your first triathlon, AND a complete, free guide to the process, which you can download from our website here.
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