Training program for triathalon

In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. Be patient with your running. Impatience leads to injuries, and consistency is your goal. There are usually two minute strength and conditioning sessions per week with our Olympic triathlon plans.

These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon.

The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days. The free 8 and week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts off easier and ramps-up more gradually.

Click here to browse our 6 to week training plans with email support. Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout.

This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. The plan builds up to race day and helps improve your fitness and confidence for your target event. Average weekly training hours are with the biggest week at hours. Training includes two swims, two rides, two to three runs and a minute strength and conditioning session.

There is usually one workout per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. This includes two swims, two to three rides, three runs and a minute strength and conditioning session. There are one or two workouts per day, with one day off each week.

This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for Olympic distance triathlon. This includes three swims, three rides, three to four runs and a minute strength and conditioning session. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications below.

Supersapians, game changer or gadget? Supersapiens is the. For many new triathletes, open-water. If you want, you can then adjust the plan length to start it on a different day. Note that you can still work in other, smaller races during your plan too! The feedback has been outstanding rated 5. Please confirm your cancellation below and one of our team will process it as soon as possible stopping all future payments.

Skip to content. Send Me My Free Plans! Phil Mosley May 28, Scroll down for our week training plan in full! This plan will peak at 9 hours of riding and hours overall per week. Since this is a bike focus program, your run and swim will be maintenance only x per week. Get ready to run lots! This plan will improve your run durability getting you out on the roads times per week. The program starts out with around of running in the first week and progresses to around 5.

Since this is a run focus program, your bike and swim will be maintenance only x per week. Executing this full Ironman plan for 17 weeks would give people with one or two Ironman under their belts very good preparation for a 2nd and 3rd.

Preferably, you should have a or faster HIM time. Train by the time given but use distance as a rough guide. This plan is an advanced plan in terms of volume and intensity and appropriate for someone who is looking to go under and as fast as The plan does have recovery weeks but even some of those weeks are still in the hour range. This plan is designed to make you go faster.

The maximum trisport volume is around 14 hours toward the end of the 10 weeks. The maximum volume is around 10 hours toward the end of the 12 weeks.

This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty. The basic premise of this program is to help you improve your VO2 max and threshold. If you are using this plan during the winter, you can start your specific training in the spring with a nice improvement in your speed.

This plan only has 2 workouts per sport per week and peaks out at 6 hours per week of training. Use this plan if you are time constrained or if you want to focus more on family.

If you don't have a race, use days and repeat as needed. This plan only has 2 workouts per sport per week and peaks out at 7. This plan is specifically created with the overweight person in mind who is looking for a no-impact weightloss plan to start losing the pounds and getting fit.

After you get done with all 3 months of this training plan, you should be fitter, slimmer and ready to start a specific triathlon training program such as a sprint program. See the article for details. A power based cycling program geared for triathletes and cyclists to improve their Critical Power over a 16 week period. A heart rate based cycling program designed for triathletes and cyclists to improve their Critical Power over a 16 week period.

The 20 week mini-sprint triathlon plan will have you ready for a mini sprint race in 20 weeks. Yes, this seems like a long time to train for a half-a-sprint, but this plan takes you from zero aerobic base.

This plan is perfect for the person that has no athletic background and hasn't even worked out in years. The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. This triathlon running training plan will help you improve your running speed for your next triathlon event. The plan is split into sections for hours of training and hours of training depending on your ability and current training load. For sprint triathlon, stick with the first section.

View the Run Faster Plan. Use this training plan to build triathlon speed by adding race-pace workouts into the mix and get faster quick. View the Build Your Speed plan. This plan is continued in the Race-specific Triathlon Training Plan below. This four-week triathlon training plan will build race-specific fitness for your triathlon event and features optional sessions for those with extra training time. Triathlon training plans also focus on specificity. Multisport racing offers a wide range of challenges that require specific training for optimal performance.

Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race.

Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. More Triathlon Articles. Look for this banner for recommended activities. Cancel Yes. Join Active or Sign In. All rights reserved.