Triathlon-Lake Ramseur Olympic Distance --Novice
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Still have questions about this plan?Plan Description
This 8-week program is a conservative training approach to an Olympic-distance triathlon. Weekday training sessions last between 30-75 minutes, and Saturday and Sunday workouts between 60-120 minutes.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:26 hrs | 1:00 hrs |
|
|
2:41 hrs | 2:00 hrs |
|
|
0:24 hrs | 0:15 hrs |
|
|
1:22 hrs | 0:45 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:26 hrs | 1:00 hrs | |
|
|
2:41 hrs | 2:00 hrs | |
|
|
0:24 hrs | 0:15 hrs | |
|
|
1:22 hrs | 0:45 hrs | |
|
|
—— | —— |
Training Load By Week
Sample Day 1
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
Sample Day 1
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Sample Day 2
Back and abs
Sample Day 2
WU:
100 swim, 100 kick, 2 x 100 drill, 100 pull.
MS:
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
1-minute rest.
2 x 75 (15”) done as 25 fast, 25 slow, 25 fast.
4 x 25 fast (30”).
2 x 50 fast (30”).
CD: 200 very easy pull.
Total: 1200
Sample Day 3
Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.
Sample Day 4
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Sample Day 4
WU: All easy.
100 swim, 100 drill, 100 kick, 100 drill.
MS:
3 x 100 mod (15”).
1 min rest.
3 x 100 mod (15”).
CD: 300 done as 100 pull, 50 kick, 50 back stroke, 100 pull.
Total: 1300