Intermediate Triathlon Training Phase 1 (weeks 1 - 4)

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
Training Load By Week

This 4 week intermediate triathlon training plan is designed for Olympic, half Ironman and Xterra distance athletes looking to project themselves to the front of the pack. Compromising of an average of 2 sessions a day, this first phase of the intermediate triathlon training plan is designed around triathletes looking to increase their aerobic capacity across all three disciplines in the pre-competition phase. Along with swim, bike and run specific sessions, a key focus in this phase of training lies on enhancing fundamental strength as a tool to increase efficiency and reduce the chance of overuse injury's occurring in the latter half of the season through two key strength sessions a week. It is suggested that athletes have a basic to advanced background of knowledge and experience on triathlon training, including an understanding in training with heart rate zones.

Sample Day 1
1:00:00
FTP Test

Warm-up:
05:00 - Easy peddling, building to top of HR Z1.
08:00 - Build to HR Z5 (increasing effort every 2min until finishing in Z5).
02:00 - Easy peddling (high cadence).
3 X 01:00 Intervals of 00:06 Maximal Effort, 00:54 Easy.
03:00 - HR Z2 (high cadence).
30min TT:
Start a new workout on your device, and begin a 30 minute maximal effort time trial. Aim on maintaining an even pace throughout the test with a cadence of 90 - 100 rpm. After 10 minutes, hit the lap function to start a new lap. At the end of the 30 minutes, hit the lap function again to complete a lap (should be a 20 min lap) before ending the workout.
Cool-Down:
05:00 - Easy peddling at 90 - 100 rpm, as you bring your heart rate back into Z2.
05:00 - HR Z1.

Sample Day 2
0:50:00
60 Second Surges

These short, explosive efforts will help increase your leg power whilst enhancing your body's ability to remove excessive lactic acid build-up. Complete as follows:
Warm-up:
05:00 - Building to the top of HR Zone 1.
05:00 - Building to the top of HR Zone 2 (CAD of 90 RPM).

Interval 1: Repeat 5X
00:10 - Standing, maximal effort sprint.
00:50 - Seated in heavy gear, maintain pace from sprint (CAD of 70 - 80RPM).
01:00 - HR Zone 2 (CAD of 90 - 100 RPM).

Interval 3:
10:00 - Upper-Half of HR Zone 2 (CAD of 90 RPM).

Interval 4: Repeat 5X
00:10 - Standing, maximal effort sprint.
00:50 - Seated in heavy gear, maintain pace from sprint (CAD of 70 - 80RPM).
01:00 - HR Zone 2 (CAD of 90 - 100 RPM).

Cool-Down:
10:00 - HR Zone 1.

Sample Day 2
2.98mi
Speed Run (Miles)

Warm-up:
05:00 - Slow Jog (HR Zone 1/2)
Drill 1:
6 X 50 meter builds
(at a standing start, start running as you gradually increase your running pace over the 50 meter stretch, finishing in a full-out sprint)
Workout:
4 X 1 mile (1200 meters/ 3 laps) efforts. Rest for 60 seconds between efforts.
Cool-Down:
05:00 - Slow Jog (HR Zone 1/2)
Stretch (lower-body)

Sample Day 3
4500m
Endurance Set

Warm-Up:
200m Easy


Drill 1:
300m with fins + paddles
Rest 30 seconds
300m with paddles + pool buoy
Rest 30 seconds
300m (no equipment)

Drill 2: Repeat 2X
800m with fins + paddles
Rest 60 seconds

Drill 3: Repeat 2X
500m with fins + paddles
Rest 60 seconds

Drill 4: Repeat 6X
50m Race Pace
50m Easy
Rest 15 seconds

Cool-Down:
200 Easy (with fins)

Sample Day 3
0:45:00
Aerobic Long-Run

Warm-up:
05:00 - Walking (HR Zone 1)
05:00 - Slow Jog (Lower-Half of HR Zone 2)


Interval 1:
30:00 - Run (Upper-Half of HR Zone 2)


Cool-Down:
05:00 - Slow Jog (HR Zone 2/1)
Stretch (Lower-Body)
Foam-Roll (Lower-Body)

Sample Day 4
1:00:00
Lower-Body Strength Training

Workout Notes:
- Rest between exercises: 00:30
- Rest between sets: 01:00
- Rest between super sets: 03:00


Warm-up:
05:00 - Foam-Rolling (full-body)

Superset 1: Repeat 3X
24 X Alternating Forward Lunge
16 X Alternating Split Squat Jumps


Superset 2: Repeat 3X
12 X Body Weight Squat
8 X Squat Jumps

Superset 3: Repeat 3X
12 X Single Leg Body Weight Deadlifts

Superset 4: Repeat 3X
12 X Single Leg Hip Thrusts

Cool-Down:
Full-body stretch

Sample Day 4
1:50:00
LSD Aerobic Ride

Warm-up:
05:00 - Build to top of HRZ1.
Repeat the following efforts for 5min:
00:15 - Build to maximum cadence.
00:15 - Maintain maximum cadence.
00:30 - Easy peddling.


Workout:
01:30:00 - Upper-Half of HRZ2/Lower Half of HRZ3 (make sure to keep your Avg. HR below threshold)

Cool-Down:
10:00 - HRZ1 with 100 - 110 rpm.

Brandon Hinton
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Pure Athlete Performance

Sport scientist, endurance specialist and wanna-be professional athlete, I'm what you'd consider a "sports-geek". My passion as a coach to both educate and inspire has helped guide athletes ranging from recreational to professional level tap into their true athletic potential.