My first Olympic Distance Triathlon in 12 weeks
Author: Filip Rigole
Length: 12 Weeks
Tags: triathlon, olympic
Typical Week: 1 Day Off, 2 Run, 2 Swim, 2 Bike
Longest Workout:
0:55 hrs swim
2:30 hrs bike
1:19 hrs run
Author: Filip Rigole
Length: 12 Weeks
Tags: triathlon, olympic
Typical Week: 1 Day Off, 2 Run, 2 Swim, 2 Bike
Longest Workout:
0:55 hrs swim
2:30 hrs bike
1:19 hrs run
My first Olympic Distance Triathlon in 12 weeks
This plan is guiding you to a successful completion of your first Olympic Distance Triatlon.
This plan is based on 2 swims / 2 bike / 2 run trainings per week.
The plan is flexible and training sessions can be moved to fit your busy agenda.
Maximum training time per week : 8h55
During the run, perform 5 short sprints of about 5 seconds
Warming up : 100 m
2 x 200m with 20" rest
100m easy
6 x 25m tempo (Rest 15")
50m easy
Cooling down : 200m
Try to find some short hills.
Tempo is easy but intensive when going uphill
Warming up : 200m
8 X 25m tempo (15" Rest)
100m easy
4 X 50m tempo (20" Rest)
100m easy
4 X 25m tempo (10" Rest)
200m cooling down
Easy ride
at a very easy pace. You should be able to talk easily
During the run, perform 5 short sprints of about 5 seconds
Lactate threshold testing for swim, bike and run / Swim video analysis / Running form
Running a SwimSquad based on SwimSmooth philosophy (3 sessions/week)
We do offer personal one-on-one coaching as well as trainingplans.
Trainingplans are customized based on your needs and event.