2-Week Triathlon Olympic Distance Initial Conditioning Period/Prep Phase Training Plan

Average Weekly Training Hours 10:52
Training Load By Week
Average Weekly Training Hours 10:52
Training Load By Week

In this 2 Week Olympic Distance Triathlon Initial Conditioning/Prep Plan, the training will be easy. Great during the off-season or before you start your training up again, this will thorougly develop your basic-ability fitness with long aerobic endurance workouts, technique and skill development, and muscular force and strength training. This plan begins this process and is great for all skill levels.

Sample Day 1
1:00:00
Anatomical Adaption - 3 Sets

To prepare your muscles and tendons for greater loads of the Strength phase. If you want a challenge, include some circuit training, as this can add an aerobic component to this current phase

Sample Day 2
0:40:00
*Swim - Easy - 0:40 - AE/SS

Swim - Easy - Zone 2 - 0:40

Main Set:
Swim 40 minutes Zone 2 Easy
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Goal: Continous effort. Focus on speed skills and technique of your form

Sample Day 2
0:45:00
*Run - Easy - Zone 2 - 0:45 - AE/SS

*Run - Easy - Zone 2 - 0:45 - AE/SS

Main Set:
45 minutes Easy Zone 2
---
Goal: Continous effort. Focus on speed skills and technique of your form

Sample Day 3
0:45:00
Bike - Easy - Zone 2 - 0:45 - AE/SS

Bike - Easy - Zone 2 - 0:45

Main Set:
45 minutes Easy Zone 2
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Goal: Continous effort. Focus on speed skills

Sample Day 3
1:00:00
Anatomical Adaption - 4 Sets

To prepare your muscles and tendons for greater loads of the Strength phase. If you want a challenge, include some circuit training, as this can add an aerobic component to this current phase

Sample Day 4
0:45:00
*Run - Easy - Zone 2 - 0:45 - AE/SS

*Run - Easy - Zone 2 - 0:45 - AE/SS

Main Set:
45 minutes Easy Zone 2
---
Goal: Continous effort. Focus on speed skills and technique of your form

Sample Day 4
0:40:00
*Swim - Easy - 0:40 - AE/SS

Swim - Easy - Zone 2 - 0:40

Main Set:
Swim 40 minutes Zone 2 Easy
---
Goal: Continous effort. Focus on speed skills and technique of your form

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.