4 Week Advanced Triathlon Plan

Average Weekly Training Hours 12:37
Training Load By Week
Average Weekly Training Hours 12:37
Training Load By Week

4 week advanced triathlon plan with week 5 of FTP tests in each discipline.

Sample Day 1
3000m
60TSS
Swim

Warm up Set- 1 x 200 easy 1 x 400 as 50 kick 25 scull 25 drill fins, Main Set- 1 x 400 free zone 2 40 sec rest 2 x 200 1- pull buoy 2- pull buoy & paddles zone 2 20 sec rest interval 4 x 100 free as 50 steady 50 hard 15 sec rest interval 8 x 50 paddles & snorkel zone 3 10 sec rest interval 1 x 100 easy kick fins, Sprint Set-
12 x 25 fins & paddles fast @ 30 sec, Warm down Set-
1 x 400 easy snorkel

Sample Day 3
3000m
60TSS
Swim

Warm up Set- 1 x 400 skps 1 x 200 free drills- 50 left 50 right 50 scull 50 catch-up fins, Main Set- 2 x 200 free as 150 steady 50 hard 30 sec rest interval 2 x 200 free pull buoy as 50 steady 100 hard 50 steady 30 sec rest interval 2 x 200 free pull buoy & paddles steady 20 sec rest interval 2 x 200 free as 50 hard 150 steady 30 sec rest interval 1 x 100 easy kick, Secondary Set- 8 x 50 free hard hypoxic breathing 4/6 per 25 20 sec rest interval, Warm down Set- 1 x
200 easy

Sample Day 5
3000m
60TSS
Swim

Warm up Set- 1 x 400 easy 1 x 200 as 50 kick 50 left 50 kick 50 right arm fins, Main Set- 2 rounds of: 4 x 75 free as 50 steady 25 hard 20 sec rest 1 x 200 pull- pull buoy & paddles 1 x 50 kick, Secondary Set- 2 x 400 free fins & paddles zone 2 30 sec rest interval, Sprint Set- 12 x 25 odds steady evens hard, Warm down Set- 1 x 200 easy choice

Sample Day 8
3200m
62TSS
Swim

Warm up Set- 1 x 300 easy fins 1 x 200 as 100 kick 100 left/right arm fins 1 x 100 as 25 scull 25 breast arm free kick fins 4 x 25 sprints 15 sec rest interval, Main Set- 4 x 150 free as 50 effort 100 steady @ 25 sec rest 4 x 150 free as 100 steady 50 effort @ 25 sec rest 4 x 150 free paddles as 50 effort 50 steady 50 effort 30 sec rest, Sprint Set- 12 x 25 sprints pull buoy & paddles hypoxic @ 30 sec, Warm down Set- 1 x 400 easy

Sample Day 10
3200m
62TSS
Swim

Warm up Set- 1 x 200 easy 1 x 100 kick fins 1 x 100 as 25 left 25 right arm fins 1 x 100 as 25 scull 25 catch-up fins 4 x 25 sprints @ 40 sec, Main Set- 3x 4 x 100 free as 50 steady 50 hard 15 sec rest 1 x 100 kick between each set, Secondary Set- 4 x 200 pull- pull buoy & paddles hypoxic 30 sec rest interval, Warm down Set- 1 x 300 easy mixed

Sample Day 12
3000m
60TSS
Swim

Warm up Set- 1 x 600 as 200 swim 200 kick fins 200 pull, Drill Set- 4 x 50 as 25 left 25 right 25 scull 25 catch-up x2 15 sec rest, Main Set- 4 x 50 free hard 15 sec rest 4 x 50 free fins hard 10 sec rest 4 x 50 free fins & paddles hard 10 sec rest 1 x 100 kick 4 x 50 free hard 15 sec rest 4 x 50 pull- pull buoy hard 10 sec rest
4 x 50 pull- pull buoy & paddles hard 10 sec rest 1 x 100 kick, Secondary Set-
12 x 50 free paddles & snorkel 15 sec rest interval, Warm down Set- 1 x 200 easy

Sample Day 15
3400m
64TSS
Swim

Warm up Set- 1 x 400 easy fins every 3rd 25 back 1 x 300 as 50 kick 25 scull 25 drill fins 1 x 200 pull 4 x 25 sprints form hypoxic, Main Set- 5 x 300 free build 30 sec rest interval last 300 pull buoy & paddles zone 2 1 x 100 easy kick, Sprint Set- 20 x 25 as odds catch-up evens sprints paddles @ 35 sec, Warm down Set- 1 x 300 easy mixed

Kyle Main
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Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing