Olympic Triathlon Intermediate
Author
Victor Hugo Moreno Contreras
All plans by this CoachLength
12 Weeks
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
Plan Specs
triathlon olympic intermediate masters weightloss multi day hr based
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Summary
This training plan is designed for athletes with some experience in Triathlon and look to perform better in races wit a training plan that is well detailed and easy to follow.
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
• Triathlon Check List
Investment usd$30.00
Just usd$2.50 Per week
Stats
Sample Day 1
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
Warm Up
10min Z1-Z2 Easy Ride
Main Set
30min Z2-Z3 Constant Pace
Cool Down
5min Z2-Z1 Easy Ride
SR https://youtu.be/QvXeu1zlAvY
Sample Day 3
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 25min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY
Sample Day 4
Warm Up
10min Z1-Z2 Easy Ride
Main Set
30min Z2-Z3 Constant Pace
Cool Down
5min Z2-Z1 Easy Ride
SR https://youtu.be/QvXeu1zlAvY
Sample Day 5
Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2
Main Set
Run 25min Z2-Z3
Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY
Sample Day 6
Warm Up
Easy Ride 5minutes
Main Set
3 x 20 r10"
Abs
Knee/Hip Raise On Parallel Bars
- Front
https://youtu.be/2kigjHj99Lk
- Rotate Right
https://youtu.be/tk7GwWI0s-w
- Rotate Left
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk
Calves (one set only)
Standing Calf Raises
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo
Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g
Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY
Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E
Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw
Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ
Abs
Janda Sit-Up
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc
Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo
Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo
Triceps
Bench Dips
https://youtu.be/9qymF1VobAo
Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI
Abs
Crunch
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4
Cool Down
SR https://youtu.be/QvXeu1zlAvY
Sample Day 7
Warm Up
Bike 5min Z1-Z2 Easy Ride
Main Set
Bike 40min Z2-Z3
Run 15min Z2-Z3
Cool Down
Walk 3minutes
SR https://youtu.be/QvXeu1zlAvY