NCEC Olympic Triathlon - 16 wk

Average Weekly Training Hours 07:46
Training Load By Week
Average Weekly Training Hours 07:46
Training Load By Week

This is for an athlete that has completed at least one sprint triathlon prior to starting this plan. It is swim focused in order to enhance your swimming skills.

Sample Day 2
0:20:00
Core - Classic Workout

Do each of the exercises one to three times.

Sample Day 2
0:30:00
Swim - Drills (1000m)

Sample Day 3
1:00:00
Run Test - 30 min TT

Warm up 10-20 min into Zone 3-4 Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Record this HR. Cooldown to Zone 1 & Stretch

Sample Day 4
0:30:00
Core - Swiss Ball, Classic

Warmup 10-15 min prior to doing this exercise. Perform each exercise 10 times and complete entire set 1-3 times.

Sample Day 4
0:45:00
Swim - Endurance, 100's Desc (1750m)

Sample Day 5
0:45:00
Run - Endurance, Dist. Intervals 2x15min

Warmup for 10 -15 min into Zone 2-3. Do the following 2 times: Run in Zone 1-2 for 15 min. Walk for 2 minutes. Cooldown to Zone 1 & Stretch.

Sample Day 6
0:45:00
Swim - Drills, Breathing Golf (1750m)

Tim Edwards
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North Coast Endurance Coaching

Level 2 USAT & USAC Coach who specializes in identifying tomorrow's Olympians from Youth, Junior, & Collegiate athletes. Coaches all levels of athletes from AG to Seniors.

Traditional Coaching, Coached Workouts, Skills Clinics, Training Plans, & Training Camps.  Certified with USA Triathlon (L2), USAT Youth & Junior, USA Cycling (L2), USA Swimming (L4), & USA Track & Field.

See www.NCEcoaching.com for more details.