20 Week 140.6

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:00

For the beginner/intermediate Triathlete with a strong base and limited time to train. Athletes should have 6-8 weeks of base training in before beginning this program. Focus is placed on diversifying workouts effectively with 3:1 build:recovery week periodization. Train smart and stay healthy with this plan and enjoy strong finish on race day.

Sample Day 1
0:30:00
Full Body #1

This workout has been created to target fundamental muscle groups used by runners and triathletes. The progression should be followed as listed as warmup and movement preparation are followed by strengthening. Exercises are paired and should be alternated within each pairing. Two - Three sets of each pairing should be performed. Form and functional use of muscle groups should be considered throughout the program. Set#1 Cat/Camel Stretch x 5 Prayer Stretch (w/ lateral variation) x 10s hold each direction Set #2 Inch Worm Walkout w/ Up Dog/Down Dog x 4 Spider Man w/ Thoracic Rotation x 4 (each direction) Set #3 Bird Dog (from hands as a progression) x 10 (each side) Bridge (SL as progression) x 10 (each side) Set#4 SL Dead Lift (w/ weight as progression) x 10 (each side) High Plank Knee to Chest x 10 (each side) Set#5 Squat Correction (SL elevated as progression) x 10 Side Plank (on hand as progression) x 10 (rep = hip lifts) Set#6 SL-SA Row w/ Theraband (SL w/ deadlift as progression) x 10 1/2 Kneeling Shoulder Press w/ weight x 10 (each side)

Sample Day 2
1:00:00
Bike: 60-min, zone 2-3

60min, zone 2-3

Sample Day 3
0:45:00
Swim: 3x500

WU:4x50
MS:3x500, 1-min rest between, progressing intensity, zone 2-4

Sample Day 4
1:30:00
Run: Endurance Build 90

Endurance build, 90-min, focus on form, cadence, and breathing

Sample Day 5
0:30:00
Swim: Speed 8x100

WU:4x50
MS:8x100, 30-sec rest, focus on speed, technique, breathing, and relaxing. Zone 3-4

Sample Day 5
1:00:00
Bike: 60-min, zone 2-3

60min, zone 2-3

Sample Day 7
1:30:00
Bike: Endurance Build 90

Endurance build, zone 3

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.