# TeamKattouf 12-week Olympic distance Tri training program-Beginner

Average Weekly Training Hours 06:04
Average Weekly Training Hours 06:04

Sample Day 2
0:40:00
Run Assessment

SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS'

5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Make sure to provide maximum effort throughout the 5k....PUSH IT!

Perform a cool down of at least .5 mile to finish off the day.

Sample Day 3
1:00:00
Smooth Ride

Nice and smooth ride throughout. The key on this ride is just to become more and more comfortable with your machine. This can be done indoors or outside. Nice and steady throughout the whole of this ride

Sample Day 3
0:30:00

Half mile warm up. Followed by 3 miles in zones 2 and 3. Your HR shoud never approach the maximum of zone 3. Half mile cool down zone 2

Sample Day 4
0:45:00
Swim Assessment

200 warm up
3 by 300's each with 30 seconds rest
Make sure to record each 300 time.
200 cool down; Record each 300 time, and average the 3. Then, based on the average 300 time, determine your average 100. For example, if your three 300's were 4:20, 4:30, and 4:40; your average 300 time is 4:30; now, divide your 4:30 x 3 to get your average 100 time...this is 1:30. Another exaple, let's say your three 300's were 5:50, 6:00, 6:10; your average 300 time is 6:00; then divide this by 3, which equals 2:00, and that is your average 100 time per 300. As you progress through this pogram, your can now measure your improvement!

Sample Day 4
0:45:00
Upper Body Strength

A bit of upper body strength work to follow the swim.

Sample Day 6
1:00:00
Bike Assessment

SEE PDF ATATCHED ABOVE TO DETERMINE HR'S FOLLOWING ASSESSMENT; CLICK PAPER CLIP SYMBOL ABOVE TO THE LEFT OF 'OPTIONS'

Bike Assessment today. This is where we will determine our HR zones for the bike.
This can be perfomed either outside or inside. I prefer inside due to limited variables.
20 minute warm up followed by this set.
5 minutes max output-record HR......PUSH THOSE PEDALS!
5 min recovery spin
20 minutes of all you got in the tank! Record HR
10 minute nice and easy cool down

GREAT JOB!

Sample Day 7
0:49:59
Long Run

Get those legs going with a 50 minute long run today. Make sure to stay within HR zones 1 and 2 throughout the run

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422