Welcome to the Olympic Beginner Program
This program is designed for people who have completed a sprint distance already or have some experience in endurance sports already.
Hours: 5-6hrs per week (7hr Peak Week)
Days: 6 Days Per Week / 1 Rest Day
Who: Beginners/ Intermediate
Can: swim continuously for 600m.
Ride for 60-90 minutes.
Run for 40 minutes.
Finish the race and have fun.
How to Interpret Zones:
Aerobic / Easy - Easy pace, should be able to go all day. Zone 1 and Zone 2.
Tempo - Upbeat pace, feels comfortable but with a kick in the step, a little challenge. Should be able to maintain short conversations.
Threshold - Uncomfortable Hard, Speaking single words. Lactate (Burning sensation in muscles) will start to appear.
Race Pace - Similar to threshold, but what you want to push in your race (This is subjective).
Vo2 Max - Very Hard, but not absolute max. They should feel almost max, but should be sustainable for multiple reps.
Swim Notes:
Some swims include tools such as a pull buoy and fins. It is ok if you do not own these, you can do without, however it makes the swimming more interesting if you do.
Bike Notes:
If you don't own an indoor trainer you can still complete bike workouts outside or on a stationary bike at the gym.
Run Notes:
Runs are in Rate of Perceived Exertion out of 10. Some runs use pace or heart rate guides.
Terms and Conditions can be viewed here:
https://drive.google.com/file/d/1Q8Ykltstkte3Vox32toNbpFawVQQEuy1/view?usp=sharing