The type of goal you have determines the degree of commitment and sacrifice that will be required of 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. Then settle down into Z2 for the remainder. Mon. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. 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. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. 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. 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. This triathlon training plan will help you pace your training to hit peak race fitness for your next event. Sun. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Training plans Free Olympic-distance triathlon training plans. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking on your part. Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. RPE 7 Relaxed effort swim, loosening off with a few short bursts. You should be able to chat at this intensity. Do your best to follow the workouts below, ideally in their given order. 3 x (90 secs in Z4 + 90 sec recoveries in Z1-2). The challenge of training for an Olympic triathlon is fitting it all in, on top of everything else in your life. */. It seems to be a significant amount of mileage for a long run centered around a 10k run. 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. 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. Download Your Free Printable PDF Plans Here! You’re better off sticking exclusively with swimming, cycling and running. With our monthly or discounted annual memberships, you can use TrainerRoad and any of our 80+ properly structured training plans to get ready for your next big event. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). . An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. Business Solutions. 5 x (20 secs in Z5 + 40 sec recoveries in Z1). All because we focus on one thing: helping you get faster. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 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. Specialty Phase Olympic Triathlon (8 Weeks Per Block) Low Volume. It’s also not something you should launch into without fi … Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. To help you train at the right levels, we use five training zones, based on feel or heart rate. Training plans Training plans. 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. This week you will maintain your fitness and eliminate any traces of fatigue. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. Plus, some strength training, if you have the additional time. Ride at an easy/steady intensity, mainly in Z2 today. 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. Click the headings below to view the remaining weeks! 1:25. 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY, HOW TO SWIM FASTER   Seven essential tips on how to swim freestyle faster…   The surest way to swim faster, especially for beginners, is, Thinking of trying an IRONMAN 70.3? This event features a combination of swimming, biking and running, so you have to be on your game to […] 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). RPE 5-7 The hard work is over, stick to what you know in training. The highest rating of any cycling training app. 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 1 x (50 Breast in Z2 + 50 Back in Z2 + 15 secs rest). 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). For Coaches. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). Ride mainly in Z2 today. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 230+ detailed reviews here). Check out over 1,700 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com. 6 x (2 mins in Z5 + 60 sec recoveries in Z1). We suggest you always have some idea of what you’re doing, before you get in the pool. 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. 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. Swimming and biking and running, oh my! PULL – Freestyle with a pull-buoy between your thighs. At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. RUN 30 mins., Easy Wed. Thu. 4 x (90 secs in Z4 + 90 sec recoveries in Z1-2). 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. A lot of templated training plans you can find online look like a bulleted list of workouts — no further explanation. Average weekly training hours are 9:38 with the biggest week at 12:32 hours. 5-6 Hrs/Wk. Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. If your race is on Saturday, drop this workout and take today as a rest day. 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. Olympic distance training plans. You can expect quite the opposite with TR triathlon training plans. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Congratulations on your decision to tackle an Olympic distance triathlon. At my RPE 6, that would be half marathon – 16 miles type mileage. This is a feeling to be learned early on. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. Rather, they should be used to help guide you in the most appropriate direction. Sun. W. Th. 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). 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