Olympic Triathlon Intermediate
Author: Victor Hugo Moreno Contreras
Length: 12 Weeks
Tags: triathlon, olympic, intermediate, masters, weightloss, multi day, hr based
Typical Week: 2 Swim, 2 Bike, 2 Run, 1 Strength, 1 Brick
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:00 hrs run
Author: Victor Hugo Moreno Contreras
Length: 12 Weeks
Tags: triathlon, olympic, intermediate, masters, weightloss, multi day, hr based
Typical Week: 2 Swim, 2 Bike, 2 Run, 1 Strength, 1 Brick
Longest Workout:
1:00 hrs swim
2:00 hrs bike
1:00 hrs run
Olympic Triathlon Intermediate
If you are looking for an olympic distance triathlon plan, easy to follow and want to perform great at the races. 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 USD$2.5 Per week
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)
Warm Up
10min Z1-Z2 Easy Ride
Main Set
30min Z2-Z3 Constant Pace
Cool Down
5min Z2-Z1 Easy Ride
SR
Warm Up
MP
Jog 10min Z1-Z2
Main Set
Run 25min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR
Warm Up
10min Z1-Z2 Easy Ride
Main Set
30min Z2-Z3 Constant Pace
Cool Down
5min Z2-Z1 Easy Ride
SR
Warm Up
MP
Jog 10min Z1-Z2
Main Set
Run 25min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR
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
Warm Up
Bike 5min Z1-Z2 Easy Ride
Main Set
Bike 40min Z2-Z3
Run 15min Z2-Z3
Cool Down
Walk 3minutes
SR
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