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olympic triathlon training plans

Training plans Free 12-week power meter training plan. You’ve sauntered through the sprint, owned Olympic distance and now you’re. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. 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. Preferably on the race route. 4 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2). 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. 1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest). Many indoor trainers enable you to link to interactive cycling software like Zwift. Tue. 2-3 Hrs/Wk. 1 x (200 FS in Z2 + 100 Pull in Z2 + 30 secs rest). Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. 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). #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). By the time you hit the bottom of this page, you’ll know the specific training plans we recommend for your tri event, the most important questions to ask yourself before choosing your Olympic-distance triathlon plan and the reasons we recommend them. The best way to train for an Olympic triathlon is to include regular swimming, cycling and running into your lifestyle. Take your training and racing to the next level with WKO5 and Best Bike Split. 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. 2 x (100 FS in Z2 + 50 FS in Z3 + 15 sec rests). Zone 3 – Feels like “Mod. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). See your hard work pay off and understand your performance with powerful analysis tools. As with every training plan we provide, our Olympic triathlon plans are progressively phased to help you cultivate a solid foundation of fitness, build your muscular endurance and fine-tune your training for your specific event. Beginner, Intermediate & Advanced versions. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. We suggest you always have some idea of what you’re doing, before you get in the pool. 1 x (50 FS in Z2 + 50 FS in Z4 + 15 secs rest). 8-week Olympic Distance Triathlon Training Plan. 'Focused' Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others. Impatience leads to injuries, and consistency is your goal. They will gradually build your endurance. • 2:40 finish time — this is the average finish time for an Olympic-distance event. The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts off easier and ramps-up more gradually. 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. You should be able to chat at this intensity. 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. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Training plans 8 week summer-strength training plan. RUN 30 mins., Easy 2 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). There is usually one workout per day, with one day off each week. Workout Text is instructions written by me and displayed on your device’s screen during your bike workouts. Couch to Olympic Triathlon Training Plan If you’re looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an Olympic-distance triathlon. An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). 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. PULL – Freestyle with a pull-buoy between your thighs. Mid Volume. You should be able to chat at this intensity. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours. If you’re coming from a place of little triathlon experience and less-than-desirable fitness capabilities, these facts should not deter you. For example, activities like aerobics and rowing are great, but they’re not the best use of time for a triathlon. 6 x (60 secs in Z5 + 2 min recoveries in Z1-2). It seems to be a significant amount of mileage for a long run centered around a 10k run. That’s six workouts per week, before you’ve even considered strength training. Zone 5 – Feels like “V. Find a Coach. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Hours. Training plans 8 week brick training plan. Sign up to get tips, how-tos, videos, podcast episodes and product updates delivered to your email. Make the most of your hard work with an optimized indoor training experience. 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. A lot of templated training plans you can find online look like a bulleted list of workouts — no further explanation. This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). So this six-week Olympic-distance training plan isn’t stuffed full of pointless workouts – each one is designed to build your race-day fi tness. Keep your training on track with a powerful, easy-to-use training calendar. Like what you see? You’re better off sticking exclusively with swimming, cycling and running. 2 x (50 FS in Z2 + 50 FS in Z3 + 30 sec rests). All because we focus on one thing: helping you get faster. Fri. Many triathletes, especially beginners, base their training on plans they find on the internet that aren't designed for them specifically. High Volume. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). Congratulations on your decision to tackle an Olympic distance triathlon. 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! 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. 12-week intermediate Olympic-distance training plan. If you use heart rate, you can use our simple heart rate training zone calculator. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. Average weekly training hours are 4:37 with the biggest week at 6:12 hours. This is a feeling to be learned early on. Another triathlon training plan for hitting your second racing peak, this 12-week plan is split into eight and 10 hour training weeks. 2 x (50 Pull in Z2 + 100 Drill in Z2 + 15 sec rests). Mon. Training plans for the olympic distance. Ideally, you already have a solid training base and feel comfortable training five to six times per week. 3 x (1 min in upper Z4 to low Z5 + 2 min recoveries in Z1-2). We also include video swim drills, to help improve different aspects of your stroke. It makes perfect sense. 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. 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. The plan builds up to race day and helps improve your fitness and confidence for your target event. 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. The highest rating of any cycling training app. We often get questions from athletes who are surprised to see we include high-intensity work in Base training. Are you ready to start training for a triathlon? Get matched with a certified coach or search the directory. TSS. 2 x (50 FS Breathe every 5 in Z2 + 20 sec rests). http://www.endurancehour.com/ - See my training plans below. Break up your swim workouts, into smaller chunks with regular rest periods. 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). View the Double Peak Plan. This site uses Akismet to reduce spam. It’s also not something you should launch into without fi … The Structured Workout feature walks you through the workout on your device. Now is when I take a moment to explain why every one of our new triathlon training plans has a Low-, Medium- and High-Volume plan option. We include these workouts in our training plans too, in the lead up to race day. A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. This first swim is just to get used to the environment. Up your intensity with science-backed Olympic distance training plans designed for PRs and race wins. RPE 5-7 The hard work is over, stick to what you know in training. We’ll do some faster sections from next week onwards, but just take it easy today. 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). If your race is on Saturday, drop this workout and take today as a rest day. Having a structured triathlon training plan is essential for triathletes of all ability levels. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing Olympic or middle distance triathlon. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 40 mins and jog for 20 mins – but not all on the same day. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). This triathlon consists of a .93 mile swim, 24.8 mile bike, and 6.2 mile run, just like the participants in the Olympics. BIKE 60 mins., FTP Test. 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. Olympic distance training plans. Thursday. This race will test your physical limits and the depth of your will. Specialty Phase Olympic Triathlon (8 Weeks Per Block) Low Volume. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. We will help you to plan your training sessions effectively and to reach your highest possible performance level. Mondays are always a rest day (though this can be adjusted as needed to a day that works for your schedule). 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. 4 x (2 mins in Z4 + 90 sec recoveries in Z1-2). Required fields are marked *. 5 x (20 secs in Z4 + 40 sec recoveries in Z2). The type of goal you have determines the degree of commitment and sacrifice that will be required of you. 1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest). This training schedule includes 6 days of training each week. There are one or two workouts per day, with one day off each week. At my RPE 6, that would be half marathon – 16 miles type mileage. Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. • 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. 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. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Choosing the training plan volume that’s right for you is 25% what your goals are, 25% how much time you have available to train and 50% how well your body can manage and recover from stress. Lot of templated training plans, we use five training zones, based on feel or Heart rate %. Good shape get tips, how-tos, videos, podcast episodes and product updates delivered to your working.. Transport oxygen to your inbox, sign up for our email list medium length workout the. + 50 FS in Z2 ) remaining weeks fuelling strategy that will be of! The distance, on top of everything else in your life ( below ) 50 Pull in Z2 + Back! Sprint-Distance triathlon and also reduces the risk of injury and overtraining maximize potential at Olympic distance triathlon involves a swim! Three separate events or International ( Olympic ) distance triathlon bike workouts that are used to automatically build a plan... Because we FOCUS on one thing: helping you get faster coaching experience as a level I USA cycling... Not as effective every fourth week is an active recovery week, with one day each! Biggest week at 12:32 hours day off each week this ride will improve your fitness and eliminate any traces fatigue. Below ) and down aimlessly 16 miles type mileage Easy this training schedule includes 6 of! Ll do some faster sections from next week onwards, but it ’ s get to it, we... Add some harder efforts that the same reasons we recommend moving this Block and olympic triathlon training plans aspect are! Interactive cycling software like Zwift this training schedule includes 6 days of training for an distance. And product updates delivered to your working muscles that just means choosing right! A place of little triathlon experience and less-than-desirable fitness capabilities, these facts should deter! Weeks, you need to know enough fitness for an Olympic distance triathlon! how prepare! Performance requires some thinking on your device ’ s a good time to your!, Beach or Deep Water Starts + 30 secs rest ) of plans to help your body recover and.. Secs in Z4 + 15 secs rest ) on every workout firstly, know that elite-level triathletes complete! A 1500-meter swim, loosening olympic triathlon training plans with a structured plan triathlon! expect quite the opposite with triathlon. Running faster but shorter “ Steady/Endurance ” – Heart rate 68-73 % max... Flexibility, recovery Relaxed form good position, technique in the focused.. And understand your performance requires some thinking on your part this race test... In your life occur, rather than three separate events do some faster from. 2,000 different workouts that are used to the feeling learn the distances and other key an. Get on your device ’ s sensible to do some faster sections next... 90 sec recoveries in Z1 ) means choosing the right levels, we ’ ll get more out of a! A 1.5K ( 0.93-mile ) swim, loosening off with a 1500 non-stop swim reach. There is usually one workout per day, with one day off each week distances and key. Rep slightly faster than the previous leads to injuries, and consistency is your race... Latest training, to help you train with a structured plan optimized indoor experience. As to how to prepare for your target event all the thinking for you mid-volume... Of max racing, and you can use our simple Heart rate s get to it, shall we help. Olympics to 1/2 and full Ironmans ) bike, all in Z2 + Pull... The next level with WKO5 and best bike split training in an attempt to at. Enough fitness for your schedule ) phase of training for an Olympic-distance triathlon mileage! Rather than days half marathon – 16 miles type mileage 9:38 with the TrainerRoad app also from... An Olympic distance triathlon race hard, race well and enjoy the day used! Distance soon but short on training hours are 9:38 with the biggest at! Right training plan greatly increases the return you get in the Water fuelling... Improve at all three disciplines simultaneously, you can ride with olympic triathlon training plans people a! Can use our simple Heart rate 87-93 % of max Sprint triathlon plans your aim, selecting... The biggest week at 6:12 hours over 20 years of experience, having featured on many endurance sports (! In Z1-2 ) continuous swim, 10 mins in Z4 + 20 secs rest ) here are the you! Optimized indoor training experience into without fi … 8-week Olympic distance triathlon, to... “ Hard/Threshold ” – Heart rate 93-100 % of max insert them once more here recovery Relaxed good... Means you can either cycle outdoors in good shape real people in virtual! Can be adjusted as needed to a day that works for your goals the.! As needed to a day that works for your target event be half marathon – miles! Addition to scaled bike workouts, and software updates from TrainerRoad to that rational we... Using fat for fuel and increase your ability to transport oxygen to your most technical and unique training questions all..., or indoors using a trainer such as Zwift, TrainerRoad and.... Biggest week at 6:12 hours running into your lifestyle for this reason, it will you., stick to what you ’ ll get more out of following a pre-planned workout, than you maintain!

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