15 Week Sprint/Olympic Triathlon Training Program

Average Weekly Training Hours 07:21
Training Load By Week
Average Weekly Training Hours 07:21
Training Load By Week
Sample Day 1
0:45:00
Tempo Run

Tempo Run!
1/2 mile warm-up than go right in to a tempo run at your 5K pace for 2.5 miles. Finish with a 3
min walking cool down.
Core Workout
3x 30 second plank in front position and both side positions
3x15 reps of leg lifts
3x15 sets of situps (with medicine ball)

Sample Day 2
0:40:00
Swim Workout

Swim Workout -approx 1000 yards- all indoor pools are either 25 yards or meters in length
100 meter (m/yard) swim warm-up (w/u)
Do drills for 300 m - go on youtube and look up catch-up drill, fist drill, kicking technique and
practice those drills for 300 m
5x50m steady tempo with :20 sec rest between efforts
Swim continuously for 5 minutes. Try not to stop
300 m cool down c/d to finish

Sample Day 3
1:15:00
Spin Workout

Bike Workout
10 min warm-up than 10x5 min fast cadence moderate gearing with 2 min recovery between
efforts, 10 min
c/d to finish!

Sample Day 5
1:00:00
2195m
Swim Workout - Ladder

Swim Workout
w/u 500 swim straight
m/s Ladder 100 on 2:00, 200 on 3:50, 300 on 6:00, 400 on 7:45, 500 on 9:30
c/d 200 kick, 200 swim

Sample Day 6
0:45:00
5 Mile EZ Run

5 Mile EZ Run to loosen up

Sample Day 7
1:00:00
60 Minute Spin

60 minute spin
5 min w/u.
2x10-min time trial - go as hard as you can but maintain
steady tempo. (Record your heart rate if possible). In between
each effort is 5 min easy recovery.
3x5-min time trial with 1 min recovery in between each
effort.
5 min c/d.

Sample Day 9
0:25:00
3mi
3 Mile Tempo

3 Mile Tempo in PM 25-30 minutes

Next Level Training & Performance
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Next Level Training & Performance
  • Athlete Coaching Services

  • Personal Training (Private or Semi-Private)

  • Strength & Conditioning

  • Nutrition & Weight-Loss Programs

  • Functional Training Systems

  • Flexibility & Injury Prevention

  • Dynamic Group Fitness

  • Speed / Agility / Quickness (SAQ)

  • Sports Psychology

  • Kickboxing / MMA