RPE 7 Relaxed effort swim, loosening off with a few short bursts. If achieving a lower-end finish time isn’t as important to you as simply feeling strong enough to finish the event, you can feel confident choosing a low-volume plan. Besides the sense of accomplishment you'll feel, training … Training plans for the olympic distance. Sun. Hit Your Second Peak Triathlon Training Plan. 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests). 1 x (100 FS Breathe every 5 in Z2 + 15 secs rest). Preferably on the race route. Open water swim all in Z2. We suggest you always have some idea of what you’re doing, before you get in the pool. It simply means each athlete wisely selected the plan they thought best supports their goals and, most importantly, respects their training background and experience. Knowing how much of it you can devote to training not only each week, but each day, will help you decide which volume of training plan is best for you. Racing an Olympic distance soon but short on training hours? Note—CBCG Coach Molly Balfe checks in with thoughts as to how to prepare for your first sprint-distance triathlon. Take a look at the details of the three plan volumes we offer below: Each of our new triathlon training plans come with detailed swim, bike and run workouts that go well beyond the all-too-familiar bulleted list. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. Mon. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). RUN 30 mins., Easy • 3:00 finish time — this is a modest finish time for beginner triathletes who simply want to finish their event. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 1 x (100 Pull in Z2 + 100 FS in Z3 + 20 secs rest). We have a few plans here. 2 x (100 FS in Z2 + 50 FS in Z3 + 15 sec rests). KEY FOCUS Speed, pacing How the bike feels Run form Flexibility, recovery Relaxed form Good position, technique in the water. Tue. Ideally, you already have a solid training base and feel comfortable training five to six times per week. Considering an IRONMAN triathlon? Training plans Free Olympic-distance triathlon training plans. The plan builds up to race day and helps improve your fitness and confidence for your target event. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Sun. Think of the triathlon like one long race, rather than three separate events. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). Do your best to follow the workouts below, ideally in their given order. Free Olympic distance triathlon training plans Are you looking to step up to Olympic distance triathlon, or beat an existing PB? 3 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). Week 1. Now is when I take a moment to explain why every one of our new triathlon training plans has a Low-, Medium- and High-Volume plan option. If you have big goals, like, say, to win your Age Group, then you have to be ready to put in the time and hard work. The goal is to become well and truly accustomed to the demands of your triathlon. This is your long run for the week and it will progress in duration. Fitness adaptations take weeks and months to occur, rather than days. If you’re thinking of doing a triathlon with an open water swim, it’s a good idea to practice swimming in that environment too. Keep your training on track with a powerful, easy-to-use training calendar. Your email address will not be published. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). By the way, the Olympic Triathlon Training Plan can also be easily performed by all working men and women with family and children, a support of the family is definitely an advantage :-). Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing Olympic or middle distance triathlon. This event features a combination of swimming, biking and running, so you have to be on your game to […] Unsubscribe at any time. SWIM 30 mins., Easy continuous swim, 10 mins. Over 16 million workouts completed and counting. TSS. Training plans Training plans. 2 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest). Many indoor trainers enable you to link to interactive cycling software like Zwift. Sat. Race hard, race well and enjoy the day. Plus, some strength training, if you have the additional time. The best way to train for an Olympic triathlon is to include regular swimming, cycling and running into your lifestyle. For that reason, I’ve included a lot of confidence-building brick workouts from the get-go, so 20 weeks later your body and mind will be prepared for your event’s transitions. Then settle down into Z2 for the remainder. Take your training and racing to the next level with WKO5 and Best Bike Split. Here’s one misconception I really want to clarify: Choosing a high-volume plan does not mean you’re more serious about your training than an athlete who chooses to use a mid- or low-volume training plan. If you have not recently trained for and completed a sprint triathlon with the last 30 days, ask yourself if you’re absolutely certain you want to attempt an Olympic distance. Olympic tris include a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike, and 10K (6.2-mile) run. There are one or two workouts per day, with one day off each week. The Structured Workout feature walks you through the workout on your device. This site uses Akismet to reduce spam. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. So this six-week Olympic-distance training plan isn’t stuffed full of pointless workouts – each one is designed to build your race-day fi tness. Fri. It makes perfect sense. Goals are what is going to get you off the couch and out the door. This includes three swims, three rides, three to four runs and a 45-minute strength and conditioning session. Tuesday. A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. • Under a 2:40 finish time — firstly, know that elite-level triathletes commonly complete this event in under 2 hours. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). 16 Week Olympic Triathlon Plans. Workout Text is instructions written by me and displayed on your device’s screen during your bike workouts. I hope you have read the 'Choosing a Plan' article, if not to just get you thinking about your goals. You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. 5 x (20 secs in Z5 + 40 sec recoveries in Z1). F. S. Su. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. You’ve sauntered through the sprint, owned Olympic distance and now you’re. There is usually one workout per day, with one day off each week. Training includes two swims, two rides, two to three runs and a 45-minute strength and conditioning session. 6 x (2 mins in Z5 + 60 sec recoveries in Z1). To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list. At some point (once you’re warmed up) do: Get off your bike and run for 10 minutes at Z3. For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. If you're able to complete a SK run and want to convert that into all-round fitness for a triath lon this is for you. The average time taken to complete an Olympic distance triathlon is between two and three hours, and so the training can’t be taken too lightly. Triathlon Trainingsplan Kurzdistanz Training für die erste Olympische Distanz. Just to check your bike is working ok and to get a feel for the route. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. . Get matched with a certified coach or search the directory. ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY, HOW TO SWIM FASTER   Seven essential tips on how to swim freestyle faster…   The surest way to swim faster, especially for beginners, is, Thinking of trying an IRONMAN 70.3? Hard/VO2 Max” – Heart rate 93-100% of max. To accommodate these changes, I recommend our Olympic Triathlon Base, Olympic Triathlon Build and Olympic Distance Triathlon plans to prepare for your Olympic-distance triathlon. Double Peak Triathlon Training Plan. This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. We often get questions from athletes who are surprised to see we include high-intensity work in Base training. To prepare for your Olympic-distance event, you’ll get 6 weeks of Base, 6 weeks of Build and 8 weeks of Specialty for a total of 20 weeks of training. SWIM 45 mins., Aerobic MS: 3 x 400 easy, aerobic effort 20-30 SR 5 x 100 descend 1-5 20-30 SR. RUN 30 mins., Easy MS: Run 4mins., walk 1min. At some point (once you’re warmed up) do: 3 x (12 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2). We will help you to plan your training sessions effectively and to reach your highest possible performance level. Mondays are always a rest day (though this can be adjusted as needed to a day that works for your schedule). To improve at all three disciplines simultaneously, you need to train twice per week for each one. 5 mins in Z3 + 2 min 30 secs recovery in Z1. Training plans Free 12-week Ironman build-phase training plan. 3-4 Hrs/Wk. 1 x (50 FS in Z2 + 50 FS in Z5 + 30 secs rest). In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. KICK – Kick with a float held out in front. Click the headings below to view the remaining weeks! The plan is designed to push you to reach your ultimate performance. It Easy today if it means you can find online look like a bulleted of. To aerobic endurance as well as muscular endurance logistics and strategies ( 90 secs in Z3 + 20 rests... Or 226.2 kilometres ) do your best to follow the workouts below ideally! 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