TIME EFFICIENT Olympic Triathlon Base

Average Weekly Training Hours 07:21
Training Load By Week
Average Weekly Training Hours 07:21
Training Load By Week

 


 



Don't dream of a great performance, train for it!


Designed for the INTERMEDIATE triathlete, this 6-week structured base plan designed by Coach Yousif Alhajery, will Improve your base fitness and allow you to compete as soon as 6 weeks.


Prior to using this plan, you should be able to:
• Bike: 60 minutes.
• Run: 40 minutes.
• Swim: 1500m.


This training plan consists of:
1. Three workouts per discipline each week averaging 7hrs weekly.
2. Time efficient quality aerobic workouts that are designed to maximize training stimulus and boost your base fitness without spending hours and hours swim/bike/running.
3. One rest day per week.

Sample Day -1
0:25:00
34.8TSS
Ramp Test

How
⬥ continue to work through each 1 minute step and stop when you can no longer produce the required power.

⬥ Take the best 1min power (shown in workout analysis) that you achieved and multiply it by 0.75. This will be your new FTP that you use for all of the upcoming workouts, so be sure to update your FTP in TrainingPeaks

Extra Notes
⬥ Entire test should be seated
⬥ Stop only when your power fails not by choice but from a complete inability to produce the power(only the last minute is extremely hard)

Sample Day 0
0:30:00
34.8TSS
Endurance 30'

Warm-up
⬥ 10min of increasing pace and cadence gradually to Z2

Main
⬥ 15min Z2

Cool-Down
⬥ 5min Z1

Sample Day 0
0:45:00
A.Endurance 1400m (200m/10s)

Warm-up
⬥ 200m
⬥ 4x50 Drills

Main
⬥ 4x200m Z2 (10s)

Cool-Down
⬥ 200m

Sample Day 1
0:50:00
57.6TSS
6x20sec Sprints

Warm-Up
⬥ 18min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 7X (20sec seated sprints + 5min Z2)

Cool-Down
⬥ 5min Decreasing HR to Z1

Sample Day 2
0:24:20
21.9TSS
Basic Strides 4x20"

Warm-up
⬥ If you are not already warmed up do 10-15min of jogging + drills

Main
⬥ Build from 4 to 12 strides for 20-30 seconds (100m-150m) with full recoveries (walking or jogging)

Cool-Down
⬥ 5min Z1

Sample Day 2
0:30:00
Speed 950m (25m/40s)

Warm-up
⬥ 200m
⬥ 4x50 descending times

Main
⬥ 15X25m (40s) Z6

Cool-Down
⬥ 200m

Sample Day 3
1:01:00
68.4TSS
A. Sweet-Spot 36' (6'/2')

Warm-Up
⬥ 10min building intensity & cadence, include several 6 second spin-ups

Main
⬥ 6X (6min @Sweet-Spot + 2min Active Recovery)

Cool-Down
⬥ 5min decreasing power to Z1

Yousif Alhajery
|
Peak Academy

Why me?
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⬥ ex-club swimmer & self-coached runner and triathlete since 2011 and a successful coach to my athletes as well
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⬥ I believe in quality/time effective training. (I am a very busy Husband/Father, Mechanical Engineer & competitive Triathlete)
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⬥ I am an every day reader & fascinated in topics of endurance training & racing.
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Follow me on Instagram: www.instagram.com/peak.academy