Olympic Distance Triathlon with Strength and Yoga, 6–13 hours

Average Weekly Training Hours 10:39
Training Load By Week
Average Weekly Training Hours 10:39
Training Load By Week

The Olympic-distance triathlon is a fun challenge that lets your speed and endurance both shine. Neither the training nor the race itself should drain you from enthusiastic engagement in your other interests: work, family, hobbies. In this way, the Oly race fits your lifestyle well. In three swims, three rides, and three or four runs each week, this plan offers a balanced approach to your build for the Olympic distance. Simple weights routines, described both with and without weights machines, bolster your strength and power. Yoga complements the work you’re doing, building core strength, flexibility, and focus for the long race.

Sample Day 1
0:40:00
AA weights

Warm up by jogging or riding for 10 minutes. Then follow the AA weights routine (attached; click the paper clip icon above to download). Between sets, stretch the muscles you're working. Finish up with 5-10 minutes of easy spinning or walking.

Ideally, you swim BEFORE doing weights, so you can bring your best form to the water.

Sample Day 1
0:45:00
2149m
Descending 300s

WU:

100 swim easy.

50 kick easy.

100 swim easy.

50 kick moderate.

100 swim moderate.

MS: Start slow and decrease times for each 300.

3 x 300 (30" rest) steady.

Kick 50 easy.

2 x 300 (30") steady.

CD: 100 drill of your choice, 300 swim.

Total: 2350

Sample Day 1
0:45:00
Super easy

Run silly easy.

Sample Day 2
0:49:59
Spin-ups every 5'

Trainer or flat road. Warm up well: 5' @ 90 rpms, 5' alternating 30" at 100 rpm, 30" at 80, 2' easy. Then 6 x 30" spin-ups. Increase cadence to max without bouncing, and hold for :30. Ride easy for 4:30 between efforts. Easy cooldown.

Sample Day 2
0:20:00
Power 1 (20 minutes)

Move through each of the dynamic sequences 5-7 times, and hold each of the static stretches for at least five breaths.

Sample Day 3
0:45:00
Strides with skipping

Strides. Run easy for 25 minutes. Then, on grass, run 6 x 30 left-foot steps. On the recoveries, skip 40 times (i.e., 20 skips each leg, alternating) then walk back to starting point. Perfect form during the strides! Zone 1 cool down.

Sample Day 3
0:45:00
2195m
Endurance triple ladder

WU (500): 200 easy, 300 drill.
MS (1800):
100, 200, 300, 100, 200, 300, 100, 200, 300. Use :20 rest between each. Do the odds at a steady push and the evens at an easy pace with best form.
CD (200):
200 easy.
Total: 2400