This 12 week triathlon training plan is designed to provide 'Off-season' multisport maintenance, 'Pre-Season' primer for the upcoming triathlon season, or an excellent advanced beginner to advanced intermediate training program for any Sprint Triathlon.
Here are the highilghts:
> 3 TESTING WEEKS to measure swim-bike-run progress
> AVG. WEEKLY TRAINING HRS 7.33
> 2 RECOVERY DAYS (your choice of day) per week
> 1-2 SESSIONS DAILY 5 days per week
> *KEY SESSIONS* DESIGNED TO IMPROVE Swim speed, Bike power, Running fast off the bike (swim drill descriptions included.)
Weekly training ranges from 5hrs to 10hrs and can be modified to work for beginners to advanced triathletes.
2 recovery days are provided each week on Wed. and Sunday, but may be switched with any other days. *If training days are switched around, please keep within the same week in which they are planned. There are 3-4 key sessions indicated each week where specific endurance, strength or speed is emphasized. These should not be completed back to back, but spread out throughout the week. It's a good idea to read through all 12 weeks ahead of time to see what's coming, so you can plan around your own weeky schedule. If you run out of time on any given day, but still want to get the benefit of the scheduled session, simply cut the main set in half or reduce by whatever percentage works for you. Even a 20-minute session can accomplish fitness adaptation and is better than skipping altogether.
Note the 12 weeks is divided into 3 blocks(phases) of 4 weeks with each week's training hours increasing for 3 weeks followed by a shorter recovery week. This recovery week is also a testing week. In order to see the appropriate fitness gains, it is very important to build your training hours each week and even more important to cut back your training hours on the recovery weeks to allow your body to rest and adapt.
I look forward to your feedback on how well you're able to perform each week, and to hear how well you test. I can be reached for questions or comments as needed. firstname.lastname@example.org or 251-635-6250. Thank you for your commitment to triathlon health & fitness!
400swim (Alt 100 Fr/100 Choice Drill/Repeat)
12 x 25 = 3 ROUNDS:
2 DPS/2Kb between thighs Working on hip rotation.
MAIN SET: 1-2 ROUNDS 1:00 between rounds. RI = Rest Interval
10 X 75 RI15
6, 8, 10 FAST
7, 9 EASY
400 PULL (Paddles & Pull Buoy)
Steady mod 1st 200; N/S 2nd 200
Easy 150 = 50 Free/50 Back/50 Free
If on stationary bike keep POWER METER @ 100-125. STEADY EASY TO MOD PACE. CADENCE IS 85 - 98 THROUGHOUT.
WARM UP: 20mins
5:00 DYNAMIC Warm up +
10:00 Easy jog +
5:00 = 5 X :45 EFFORT STRIDES/:15 Recover
MAIN SET: 30-35mins
6 x 400m w/200m recovery jog or about 1:30.
WARM DOWN 10mins start moderate and finish easy (or remaining time to total 1hr), take shoes off and run in the grass last 2-5 mins.
WARM UP: 5 mins.Dynamic moves, walking, elliptical or stationary bike warm-up.
PLANKS- front, right side, left side, back. Hold each for 1 minute (or 2x 30 sec if nec)
SQUATS: 3 sets of 10-15. Rest 15-30sec betw.
BICYCLE CRUNCHES: 3 sets of 10. Rest 15-30
GLUTE BRIDGE: 3 sets of 10-15. Rest 15-30
PUSH-UPS-Regular, Box or Stability ball: 2 sets of 10 - 20. 1st set hands closer together-inside shoulders, 2nd set hands farther apart-even or outside of shoulders.
WARM DOWN: 5 min. walking or elliptical cool down.
45 FTP-1 (3 X 7)
WARM UP: 15:00
10:00 easy spinning, build to moderate and maintain. Vary your rpms working different gears and different cadence.
5:00 PICK-UPS = 4 x 1:00 (:30 build to 90% followed by :30 recovery spin. After last Pick-up,
1:00 easy before starting MAIN SET.
36:00 TEMPO INTERVALS (RACE PACE)
3 x 12:00 = 7:00 @ZONE 3-4 or 85-90%effort/
5:00 @ZONE 1-2 recovery spin.
WARM DOWN: 4-5:00 Start moderate and finish easy.
10:00 STEADY MODERATE
W-UP: 200 swim easy build to moderate.
4 X 50 25 BUILD/25 EZ count strokes R10-15
4 X 50 BUILD (50yd in 1:00 or less, send-off the wall every 1:15)
Rest 1:00 before 300.
1 x 300 STEADY MOD PACE (record time)
Rest 1:00 before next set.
4 x 50 @1:15 interval-descend ea.. Last fastest.
*3 x 100 @2:00 or better. on 2:15 interval. (Send-off the wall every 2min 15sec.)
WARM DOWN: 100 EZ Think DPS.