SE Triathlon Development - 16 Weeks - ALL levels

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SE Triathlon Development - 16 Weeks - ALL levels


Tony Hchaime


16 Weeks

Typical Week

1 Other, 1 Strength, 2 Swim, 2 Bike, 1 Run, 1 X-Train

Longest Workout

1:00 hrs swim
3:00 hrs bike
1:15 hrs run

Plan Specs


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A 4-month triathlon development plan, focused on developing power and endurance for all levels of athletes (beginner to advanced).

This plan is focused on Sprint and Olympic Distance triathlon - if you are focused on longer distances, please purchase one of our long-distance "Build" plans AFTER YOU COMPLETE this Triathlon Development Plan (or if you are fit and ready to go into an intense 3-month race specific plan).

This plan has been developed based on Sport-Science and time-tested techniques for efficiency.
Total training hours: 5-7hrs / week on average, with strong emphasis on "quality & sport-specific adaptation vs. quantity".

- Nutrition is key. This program is "intense" and adequate nutrition is CRITICAL for proper recovery and performance.
- A Nutrition Plan SPECIFIC to this training plan is available. Please see for more details.
- Sleep & recovery are critical for this time-efficient plan to yield results.
- Do NOT exceed training recommended. This program features less hours but a much higher level of intensity, requiring adequate recovery.

Sport: Triathlon.
Distance: Sprint and Olympic.
Duration: 4 months.
Focus: general triathlon fitness development.
Level: ALL.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:56
Training Load By Week
Average Weekly Training Hours: 06:56
Average Weekly Breakdown

Sample Day 1

Strength Benchmark Test

**WARMUP** - 5min jog - 5min row - 3 rounds of 10 pushups, 20 butterfly situps, 3 pull-ups. Take plenty of rest between rounds **TEST** - Max number of pushups in 2min - 2min rest - Max number of butterfly situps in 2min - 2min rest - Max nb of pull-ups in 2min - 2min rest - Max number of ATG squats in 2min Notes: - Pushups: maintain strong core, hands slightly outside shoulder width, go all the way down until chest and cheek touches ground lightly and push back up to full extension - Butterfly situps: knees bent and soles of feet against each other. Sit up all the way and touch the ground in front of your feet with your fingers, then go back all the way down - Pull-ups: dead hang, full extension at the bottom of each movement. Use an overhang grip with your palms facing away from you - ATG Squats: Ass to Grass. Go all the way down, and push WITH YOUR HEELS to stand back up.

Sample Day 3

Benchmark Test

It's important to do this fully rested, so please make sure you do this after the day off. Also this will be followed by a Benchmark Bike and Benchmark Run, so they need to be done in order and on consecutive days. **WARMUP** 500m easy swim *Pre-Main** 6x25min fast THEN TAKE PLENTY OF REST, 5MIN OR MORE AND PREPARE FOR THE BENCHMARK TEST TEST 1: 400m Time Trial, as fast as you can - sustain the same pace throughout FULL REST of 5MIN TEST 2: 200m Time Trial, as fast as you can.

Sample Day 4

Bike Threshold Test

Preferably on the home trainer but can be done outside if not too hot. **WRMUP** - 20 minutes easy warm up - 3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence) - 5 minutes easy - 5 minutes all out (hard at first, but not so hard that you can't complete the effort) - 10 minutes easy **FTP TEST** 20-minute time trial effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end) **COOLDOWN** 10 to 15 minute cool down. RESULTS Take the average heart rate nor normalized power for the 20min test, multiply by 95%, you'll get your Heart Rate and Power FTP. Put these numbers as Lactate Threshold Values in Trainingpeaks and use that to calculate your Training Zones.

Sample Day 5

Benchmark Test: Run

Do this when fresh and well rested. Should be first workout of the day. Start with 10 minutes of dynamic stretching / warmup (see SE Welcome Pack for link) Pause, fuel (if you need to), hydrate, let your heart rate settle down Test: Run 10min solid pace, straight into (without pausing): 20min at the maximum SUSTAINABLE pace. Note: maintain good form throughout - try to maintain even pace throughout the 20min Your average HR for the 20min will be your Threshold Pace HR.

Sample Day 7

OPTIONAL: CE-Endurance Ride w/60' Indoor option

Purpose: cardiovascular endurance
Group or solo ride.
Zone 2 on flats, Zone 2/3 on hills or when pulling at the front.
Maintain cadence above 90rpm
10min warmup Zone 1
15min Zone 2
3min Zone 3, hold cadence
1min Zone 1 fast rpm
10min Zone 2
2min Zone 3, hold cadence
30sec Zone 1 fast rpm
10min Zone 2
4min Zone 3, hold cadence
5min Zone 1, flush legs, fast cadence

Sample Day 8

Recovery Yoga (focus on range of motion)

Sample Day 9

Power: FTP Short

Purpose: develop bike threshold power. **WARMUP** - 10min easy riding **MAIN SET** (all at cadence of 90rpm or higher). 3 ROUNDS. 15min Zone 4 with 5min easy spin recovery Finish with 5min easy spin cooldown. Notes: preferably done indoors

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