ALL BALANCE Triathlon Plan

Average Weekly Training Hours 07:02
Training Load By Week
Average Weekly Training Hours 07:02
Training Load By Week

This is a focused Olympic/Standard distance triathlon training plan based on your Threshold Pace designed to take you to the next level & smash your current Olympic/Standard distance personal best time.

If you need a Triathlon plan for Sprint, Haf or Full Distance please find see our current selection of standalone plans or contact Coach Sam for a Personalized Monthly Custom Plan for best results.

Sample Day 1
0:55:00
63.3TSS
Max Transition 2018

Leg Press (quads, gluten, hamstrings):
-2 x 12 reps at (2xbodyweight) MAX
-1 x 12 reps at (2.5xbodyweight) MAX
-Slow to medium lift speed
2mins recovery between sets

SEATED ROW 
(upper/lower back, lower lats & biceps):
-2 x 12 reps at (0.5xbodyweight)
-1 x12 reps at (0.8xbodyweight)
-Slow to medium lift speed
2mins recovery between sets

ABDOMINAL TWIST with INCLINE 
(rectus abdominus, external obliques):
-3 x 30 sit-up-&-twist
2mins recovery between sets

LEG CURLS (hamstrings)  
2x 30reps of (60% max effort)
1x 30reps of (80% max effort)
-Slow to medium lift speed
2 mins recovery

~STANDING BENT ARM LAT PULLDOWN: 
2 x 15reps of (0.3x bodyweight)
1 x 15reps of (0.5x bodyweight)
-Slow to medium lift speed
-1 to 2 mins recovery

~Step up with barbell or dumbbells  
2 x 12reps of (0.7x bodyweight)
1 x 12reps of (0.9x bodyweight)
-Slow to medium lift speed
-1 to 2 mins recovery

Sample Day 2
1900m
Check in Swim

WU: 
-400m your Choice easy, 
-200m as 4X(25m Drills, 25m easy), rest20sec,
-200m as 4X(25m Fast, 25m easy, rest30sec,
-200m Build into main set, 

Main: 
-4X(50m below race pace, rest60sec), 
-100m Easy, rest2mins, 
-6X(25m race pace, rest5sec), 
-200m Easy, rest3mins, 
-50m BLAST! 

CD: 
-200m Easy

Sample Day 2
1:11:00
80.3TSS
Optional Easy Run *Bonus

WU: 
-3mins walk, 
-3mins jog, 

MAIN:
-10-12km Long run, easy pace, 

CD: 5mins walk fast

Sample Day 4
2100m
SCULL KANDI Swim

WU: 
-100m easy, 
-200m Mixed stroke, 
-300m as 2x(50m kick, 150m EASY), 
-400m Drills as 8x(25m drills, 25m easy), 

MAIN: 
-Choice of 10-14x50m As (25m scull + kick fast, 25m Swim easy, rest30sec), 
Scull Drill: www.vimeo.com/174192920


MAIN2: 
-200m Swim SMOOTH, rest60sec, 

CD : 
-4x50m. Mixed stroke

Sample Day 4
1:45:00
105TSS
Optional Easy Long Run *Bonus

WU: 
5mins walk fast 5mins jog, 

MAIN: 
-90mins easy steady, 

CD: 
-5mins walk fast

Sample Day 5
1:20:00
67.3TSS
BUILD TO BIG

WU:
-10mins easy spin, 

MAIN: 
-30mins buildup power to 60-75%ftp, 
-30mins biggest gear aim for 50rpm, 

CD:
-10mins high cadence

Sample Day 5
2300m
FAST & BLAST!

WU: 
-400m your Choice easy, 
-200m as 4X(25m Drills, 25m easy, rest20sec), 
-200m as 4X(25m Fast, 25m easy, rest30sec), 
-200m Build into main set, 

MAIN: 
-3X(200m Easy, rest60sec), 
-150m FAST, rest60sec, 
-100m Easy, rest60sec, 
-50m BLAST! rest60sec 
- rest2mins between each set,

CD: 
-400m Easy

Sam Burns
|
Tri Nirvana ST

Hello & welcome to TRI NIRVANA, we're here to take you to the next level...
LET'S DO THIS!

We've been breaking through, picking up podiums & collecting the most practical & most effective training methods & tips from the best. Now it's your turn!

Our personalised coaching plans are aimed at triathletes training towards all distances: sprint, Olympic, 70.3 and full ironman distance races and can be adjusted & calibrated to fit your busy schedule or race calendar for 2016 & beyond.