Achieve your best ever race-fitness from 4-7 hrs training per week!
"This plan made a HUGE difference both mentally and physically. Not only was I faster in my race but I enjoyed the training more." Grace Nalani, 2015.
"Never a real athlete, and approaching 60, I bought your low volume training program. I found it clear, educational with a perfect pace of progression. It took me safely from the couch to the race. Thanks for helping me achieve an important personal goal. I feel great." John Clark, 2018
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This plan is designed to get you in peak shape for your Olympic Distance Triathlon, you can also include other events. There are 6-7 workouts, a strength session and a day off each week. Recovery weeks, brick workouts and open water swims are included. To start this plan you should already be able to swim 800m/yds, ride 40 mins and jog for 25 mins. Guidance is provided for HR, Feel, Power or Pace and workouts are compatible with Garmin and many more devices.
This test helps you to measure fitness and create accurate training zones.
2 x (50 FS in Z2 + 20 sec rests),
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.
100 Choice in Z2
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-Z2 (easy/steady).
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.
2 x (50 Pull in Z2 + 100 Drill* in Z2 + 15 sec rests),
1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest).
1 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest),
1 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest),
1 x (50 Breast in Z2 + 100 FS in Z2).
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.