Olympic Triathlon Intermediate with Coach

Average Weekly Training Hours 07:34
Training Load By Week
Average Weekly Training Hours 07:34
Training Load By Week

If you are looking for an olympic distance triathlon plan and want to have communication with your coach. This program is perfect for you. It includes the 3 pillars, Aerobic, strength and technique sessions. The program includes • Duration 12 weeks • 5 to 12 hours training per week • 2 session per day • Longest workout 2 ½ hours on weekend • Longest workout 1 ½ hours from monday to friday • Instant online access to your program • Weekly structured planning • Detailed specific sessions • Link videos explaining the exercises • Weekly tip video • Triathlon Check List • 30minutes Coaching consultation before you start • 30minutes Coaching consultation one week before your race • One weekly consultation via e-mail USD$7.5 Per week

Sample Day 1
0:50:00
1372m
6 X 50 crawl + 4 x 50 amnea

Warm Up
100 Free style
100 Side swimming kick with board
100 Combined (4 Styles)
100 Side swimming kick with board

Drill
100 Kick face up arms on sides
100 Kick right side arms on sides
100 Kick left side arms on sides
100 Kick face down straight arms

Main Set
6 X 50 Front crawl 70% R15" alternating breath
4 X 50 Amnea breaststroke r1min
(rest crawl)

Cool Down
100 Front swim kick board combined
(50 crawl, 50 breaststroke)
100 Combined
(50 Breaststroke, 50 crawl)

Sample Day 2
0:45:00
Bike 45

Warm Up
10min Z1-Z2 Easy Ride

Main Set
30min Z2-Z3 Constant Pace

Cool Down
5min Z2-Z1 Easy Ride
SR

Sample Day 3
0:40:00
Run 40min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 4
0:45:00
Bike 45

Warm Up
10min Z1-Z2 Easy Ride

Main Set
30min Z2-Z3 Constant Pace

Cool Down
5min Z2-Z1 Easy Ride
SR

Sample Day 5
0:40:00
Run 40min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 6
0:50:00
Strength 1 Base 3X20 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 20 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front
- Rotate Right
- Rotate Left
- Front

Calves
Standing Calf Raises
- Parallel Feet
- Tips Together Separate Heels
- Tips Separate - Heels Together

Lower Back
Hyperextensions (Back Extensions)

Abductors
Thigh Abductor

Adductor
Thigh Adductor

Quadriceps
Leg Extensions

Hamstrings
Lying Hamstrings Curl

Abs
Janda Sit-Up
- Front
- Right
- Left

Shoulders
Alternating deltoid Raise

Biceps
Dumbbell Bicep Curl

Triceps
Bench Dips

Chest
Bosu Ball Push-Up

Abs
Crunch
- Hands Overhead
- Oblique Crunches - On the floor Right
- Oblique Crunches - On the floor Left
- Lower Back Curl

Cool Down
SR

Sample Day 7
1:00:00
Brick

Warm Up
Bike 5min Z1-Z2 Easy Ride

Main Set
Bike 40min Z2-Z3
Run 15min Z2-Z3

Cool Down
Walk 3minutes
SR

Victor Hugo Moreno Contreras
|
Minimuri, Corre Natural, Corre Minimalista

We help you achieve your Trail / Triathlon goals and objectives taking care of Your Job, Your Family, and Your Finances

With over 15 years coaching experience and more than 20 years racing

Some times it is hard to deal with all the aspects of life. Our training plans are designed in a way you can put everything in balance

If you are looking for a personalized program that adapts all your needs just send me a message

It will be a pleasure to work together

Dare to break your mental barriers!