If you’re coming from a place of little triathlon experience and less-than-desirable fitness capabilities, these facts should not deter you. 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. Just to check your bike is working ok and to get a feel for the route. The plan is written so that each session is easy to understand and can be • 2:40 finish time — this is the average finish time for an Olympic-distance event. Choosing the training plan volume that’s right for you is 25% what your goals are, 25% how much time you have available to train and 50% how well your body can manage and recover from stress. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. Racing an Olympic distance soon but short on training hours? Fri. This training schedule includes 6 days of training each week. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. (function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[0]='EMAIL';ftypes[0]='email';fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[3]='ADDRESS';ftypes[3]='address';fnames[4]='PHONE';ftypes[4]='phone';}(jQuery));var $mcj = jQuery.noConflict(true); Your email address will not be published. Impatience leads to injuries, and consistency is your goal. This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. Ed. The plan builds up to race day and helps improve your fitness and confidence for your target event. We also include video swim drills, to help improve different aspects of your stroke. 1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest). Keeping a beginner triathlete’s typical amount of experience in mind, I’ve suggested plan volumes for each finish-time goal. Ride mainly in Z2. Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons, call for a pickup in training volume and a reduction in intensity. Wednesday. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. Before I get into the details of these specific training plans and the reasons they’re effective, it’s important for triathletes to first reflect on the following three questions: Many triathletes preparing for an Olympic triathlon structure their season so that the date of their international-distance event falls on the heels of completing a sprint triathlon. There are one or two workouts per day, with one day off each week. Zone 3 – Feels like “Mod. There is usually one workout per day, with one day off each week. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1600 m/yards with rests, ride for 90 mins and run for 45 mins – but not all on the same day. The goal is to become well and truly accustomed to the demands of your triathlon. 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. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. This triathlon training plan will help you pace your training to hit peak race fitness for your next event. An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. Double Peak Triathlon Training Plan. The free 8 and 12-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. Congratulations on your decision to tackle an Olympic distance triathlon. 4 x (3 mins in low Z5 + 2 min recoveries in Z1). 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. 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 :-). Preferably on the race route. /* Add your own Mailchimp form style overrides in your site stylesheet or in this style block. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. http://www.endurancehour.com/ - See my training plans below. By the time you hit the bottom of this page, you’ll know the specific training plans we recommend for your tri event, the most important questions to ask yourself before choosing your Olympic-distance triathlon plan and the reasons we recommend them. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Longer, but slower translates to aerobic endurance as well as muscular endurance. For first-time and more experienced triathletes, we’ve learned through athlete feedback that these bits of factual and anecdotal insights make all the difference. Plus, some strength training, if you have the additional time. Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 50 km (or 30 miles). That’s six workouts per week, before you’ve even considered strength training. DRILL – Your preference of swim technique drill. Find a Coach. 7 x (2 mins in upper Z4 + 2 min recoveries in Z1). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1800 m/yards with rests, ride for 2 hrs 30 mins and run for 1 hr – but not all on the same day. The sooner you start, the more time you have to build up your fitness gradually. Rather, they should be used to help guide you in the most appropriate direction. This means you can ride with real people in a virtual environment – which makes it more fun. Break up your swim workouts, into smaller chunks with regular rest periods. Essentially you need to train your body, so that you’re eventually able to swim 1500m, cycle 40km and run 10km, back to back. 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). Ride mainly in Z2 today. You’ve sauntered through the sprint, owned Olympic distance and now you’re. Check out over 1,700 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com. This is a feeling to be learned early on. This first swim is just to get used to the environment. The plan is designed to push you to reach your ultimate performance. This will give you enough fitness for an Olympic triathlon, with a little to spare. It simply means each athlete wisely selected the plan they thought best supports their goals and, most importantly, respects their training background and experience. RUN 30 mins., Easy Get a Training Plan. This is your long run for the week and it will progress in duration. Beginner, Intermediate & Advanced versions. 1 x (50 FS in Z2 + 50 FS in Z4 + 15 secs rest). Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2km session (with frequent short rests). With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1600 m/yards with rests, ride for 90 mins and run for 45 mins – but not all on the same day. Over 16 million workouts completed and counting. 1 x (50 Breast in Z2 + 50 Back in Z2 + 15 secs rest). TSS. Then settle down into Z2 for the remainder. There are one or two workouts per day, with one day off each week. Join our community below! Without getting too in the weeds (there’s always another time for that), we do this so that every athlete, no matter what their personal fitness level is, can find a plan that’s manageable yet challenging enough to see big results. We will help you to plan your training sessions effectively and to reach your highest possible performance level. • Under a 2:40 finish time — firstly, know that elite-level triathletes commonly complete this event in under 2 hours. 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). Then follow our six-week plan for the time-crunched athlete 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. Do your best to follow the workouts below, ideally in their given order. A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. 8 x (40 secs in upper Z4 + 20 sec recoveries in Z1). Explore Features. Ride on your race day bike, all in Z2. Download Your Free Printable PDF Plans Here! 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. Let’s get to it, shall we? 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. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 6 x (2 mins in Z5 + 60 sec recoveries in Z1). You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). RPE 7 Relaxed effort swim, loosening off with a few short bursts. Training plans 8 week summer-strength training plan. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. In addition to scaled bike workouts, you’ll also benefit from Workout Text. SWIM 30 mins., Easy continuous swim, 10 mins. 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. Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! Advertisement. See how the TrainingPeaks app will help you coach more effectively. Thursday. 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. 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. Your email address will not be published. This is most people’s weakest area, and the aspect they are most concerned about. 5 x (20 secs in Z5 + 40 sec recoveries in Z1). You should be able to chat at this intensity. 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. Many indoor trainers enable you to link to interactive cycling software like Zwift. The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase. Choose from thousands of plans to help guide your training. . Today’s post is dedicated to those preparing for an Olympic-distance triathlon. There are many reasons we recommend the Olympic triathlon plans we do. It’s a good time to double-check your race day logistics and strategies. M. Tu. The aim here is over-distance work at a speed lower than your goal race pace. Get matched with a certified coach or search the directory. Training plans Free 3 month Ironman base training plan. 12-Week Triathlon Training Plan We asked Triathlon Ireland National Development Coach Stephen Delaney to design a 12-week training schedule suitable for aspiring triathletes with a basic level of running fitness. The challenge of training for an Olympic triathlon is fitting it all in, on top of everything else in your life. PULL – Freestyle with a pull-buoy between your thighs. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. 3 x (50 Pull in Z2 + 50 Pull in Z4 + 30 sec rests). The goal is help you elevate your muscular strength as quickly and efficiently as possible. You’re better off sticking exclusively with swimming, cycling and running. Athletes who have a somewhat strong background in endurance sports or training in general should be fine, but those who do not might be better off preparing for a sprint triathlon first. Would you change that total time for a long run if my 10k is around 40 minutes? 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). This ensures you’re used to the feel and handling of your race-day bike. 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. 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. #mc_embed_signup{background:#fff; clear:left; font:14px Helvetica,Arial,sans-serif; } In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. Tue. 2 x (50 FS in Z2 + 50 FS in Z3 + 30 sec rests). This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours. 2 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests). Here are some simple guidelines to follow: • If you can train once a day, covering one discipline twice per week, you’re going to want to choose a low-volume plan. Considering an IRONMAN triathlon? 2 x (50 FS Breathe every 5 in Z2 + 20 sec rests). Click the headings below to view the remaining weeks! Olympic tris include a 1.5K (0.93-mile) swim, a 40K (24.8-mile) bike, and 10K (6.2-mile) run. This race will test your physical limits and the depth of your will. Answers to your most technical and unique training questions. Mondays are always a rest day (though this can be adjusted as needed to a day that works for your schedule). To get Chad’s best cycling knowledge delivered to your inbox, sign up for our email list. This week you will maintain your fitness and eliminate any traces of fatigue. Workout Text is instructions written by me and displayed on your device’s screen during your bike workouts. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - BEGINNER WWW.GARMIN.PL 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Beginner athlete in your first or second year of Olympic distance triathlon competition Hours Per Week: Six to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. That may sound obvious, but the point is that other types of cardiovascular training are not as effective. 1 x (100 FS Breathe every 5 in Z2 + 15 secs rest). Fri. I hope you have read the 'Choosing a Plan' article, if not to just get you thinking about your goals. Wed. Thu. We have a few plans here. Are you ready to start training for a triathlon? 1 x (50 Pull in Z2 + 50 Pull in Z3 + 15 secs rest). By this stage, you could also test yourself with a 1500 non-stop swim. It’s also not something you should launch into without fi … 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. 4 x (90 secs in Z4 + 90 sec recoveries in Z1-2). It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. 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. Sun. Balanced sports have a short and long training day. You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Average weekly training hours are 7:26 with the biggest week at 9:12 hours. 3 x (1 min in upper Z4 to low Z5 + 2 min recoveries in Z1-2). Any insights you have into that would be great for my understanding. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. Like what you see? 2-3 Hrs/Wk. At my RPE 6, that would be half marathon – 16 miles type mileage. Training includes two swims, two rides, two to three runs and a 45-minute strength and conditioning session. If you follow our training plans, we do all the thinking for you. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for Olympic distance triathlon. Zone 5 – Feels like “V. The plan builds up to race day and helps improve your … 1 x (200 FS in Z2 + 100 Pull in Z2 + 30 secs rest). When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning. However, it’s sensible to do some of your training outside on the bike you intend to use during your triathlon. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Olympic distance triathlon training plans and training tips for your first olympic triathlon race. As with every training plan we provide, our Olympic triathlon plans are progressively phased to help you cultivate a solid foundation of fitness, build your muscular endurance and fine-tune your training for your specific event. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). Olympic Triathlon Training Schedule Week 1: Race Specific Total Hours: 9:45 Monday. Chad Timmerman is the Head Coach and Co-Founder of TrainerRoad — cycling’s most effective training system. Join for the latest training, racing, and software updates from TrainerRoad. The type of goal you have determines the degree of commitment and sacrifice that will be required of you. Fitness adaptations take weeks and months to occur, rather than days. Average weekly training hours are 4:37 with the biggest week at 6:12 hours. 'Focused' Programs will add another day to help you focus on your weak discipline OR just to do another day in the sport that you like assuming your ok in the others. A lot of templated training plans you can find online look like a bulleted list of workouts — no further explanation. When he’s not developing structured training plans for TrainerRoad, you can catch him sharing his coaching advice on the Ask a Cycling Coach podcast. Open water swim all in Z2. KICK – Kick with a float held out in front. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. What's your need? This illustrates an important point: you can have lofty goals and a lot of time to train, but if your body is not accustomed to sustaining high levels of training stress, then you’re almost always better off opting for a lower volume plan. Note—CBCG Coach Molly Balfe checks in with thoughts as to how to prepare for your first sprint-distance triathlon. The plan builds up to race day and helps improve your fitness and confidence for your target event. 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. Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. Average weekly training hours are 9:38 with the biggest week at 12:32 hours. 5 x (20 secs in Z4 + 40 sec recoveries in Z2). If you use heart rate, you can use our simple heart rate training zone calculator. Another triathlon training plan for hitting your second racing peak, this 12-week plan is split into eight and 10 hour training weeks. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). Please find below an 8 week Olympic triathlon training plan to help you prepare for your event. Sounds challenging? 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). Goals are what is going to get you off the couch and out the door. 5 x (2 mins in Z4 + 2 min recoveries in Z2). 8-week Olympic Distance Triathlon Training Plan. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. 3 x (90 secs in Z4 + 90 sec recoveries in Z1-2). Welcome to the ultimate Olympic triathlon training plan ;-) The training sessions can be very challenging and tough physically and mentally. Week 4 - Active Recovery Week (3 hrs 42 mins), Week 8 - Active Recovery Week (4 hrs 18 mins), Week 12 - Race Taper Week (2 hrs 16 mins). 2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests). Questions to Ask Before Choosing Your Olympic Triathlon Training Plan Olympic triathlons, which include a .93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons , call for a pickup in training volume and a reduction in intensity. 1 x (100 Pull in Z2 + 100 FS in Z3 + 20 secs rest). 1 x (100 Pull in Z2 + 50 FS in Z3 + 15 secs rest). Required fields are marked *. pull. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 40 mins and jog for 20 mins – but not all on the same day. Sat. It makes perfect sense. The text is there to guide you up until the very last minute of the majority of your 60- to 90-minute bike workouts prescribed in our Olympic triathlon plans. In this new series of posts, my goal is simple: to help every type of triathlete and cyclist discover their best training plan. W. Th. By increasing your work capacity early on through short, hard efforts your body will adapt wisely and prepare itself for the more intense training that’s ahead. See your hard work pay off and understand your performance with powerful analysis tools. 5-6 Hrs/Wk. Free Olympic distance triathlon training plans Are you looking to step up to Olympic distance triathlon, or beat an existing PB? Hard/Tempo” – Heart rate 80-87% of max. High Volume. Monday Relax Tuesday Swim: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD… Here are the facts you’ll need to know. Training plans Free 12-week Ironman build-phase training plan. 6 x (60 secs in Z5 + 2 min recoveries in Z1-2). • If you have can train twice per day, covering one discipline 5-6 times a week, you might be okay choosing a high-volume plan. Make the most of your hard work with an optimized indoor training experience. We’ll do some faster sections from next week onwards, but just take it easy today. 2 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Many triathletes, especially beginners, base their training on plans they find on the internet that aren't designed for them specifically. Triathlon Trainingsplan Kurzdistanz Training für die erste Olympische Distanz. Olympic distance training plans. Couch to Olympic Triathlon Training Plan If you’re looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an Olympic-distance triathlon. Whether you are simply inspired by the Olympic-distance format or making the upward leap from a Sprint Triathlon, longer distances require a bit more training than the latter to help develop your threshold power across three disciplines. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). Please read our advice and. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). At some point (once you’re fully warmed up) do: 2 x (20 min efforts in upper Z3 to low Z4 with a 3 min recovery in Z1- 2). Week 1. They will gradually build your endurance. 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. Mon. The highest rating of any cycling training app. KEY FOCUS Speed, pacing How the bike feels Run form Flexibility, recovery Relaxed form Good position, technique in the water. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! 1:25. Worried about what to eat on marathon race day? If your race is on Saturday take a rest day on Friday. This event features a combination of swimming, biking and running, so you have to be on your game to […] Hours. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Sticking to that rational, we’ve decided to insert them once more here. 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). The plan builds up to race day and helps improve your fitness and confidence for your target event. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). This is absolutely intentional. Training plans for the olympic distance. 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). Mid Volume. 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). Tue. You should be able to chat at this intensity. 4 x (4 mins in Z4 + 2 min recoveries in Z2). 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. We often get questions from athletes who are surprised to see we include high-intensity work in Base training. For Coaches. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. If you haven’t done a triathlon before, you’ll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running — your muscles aren’t used to firing like that! To help you train at the right levels, we use five training zones, based on feel or heart rate. Be patient with your running. At this point, I’ve already briefed you quite a lot on how to choose the training plan volume that’s right for you. All our triathlon training plans include structured bike workouts that are scaled to your fitness when used with the TrainerRoad app. Keep your training on track with a powerful, easy-to-use training calendar. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. Duration: 12 weeks Hours per week: 6-8hrs. It is — but that just means choosing the right training plan is even more critical to your success. If your race is on Saturday, drop this workout and take today as a rest day. Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. 4 x (2 mins in Z4 + 90 sec recoveries in Z1-2). Triathlon traning programs and plans from sprints and olympics to 1/2 and full Ironmans. All because we focus on one thing: helping you get faster. Our Olympic triathlon training plans, like our Sprint Triathlon plans, include brick workouts as early as week two in the Base phase. Sun. Ideally, you already have a solid training base and feel comfortable training five to six times per week. He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 230+ detailed reviews here). 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. Weeks hours per week mainly in Z2 + 15 secs rest ) a bulleted list of workouts — no explanation. Training are not as effective race fitness for Olympic distance triathlon to see include... The structured workout feature walks you through the Sprint, owned Olympic distance triathlon strength and conditioning sessions per,! Off your bike and a 45-minute strength and conditioning sessions per week with! Selecting a mid-volume training plan will help you prepare for your target.. It, shall we into without fi … 8-week Olympic distance triathlon whilst balancing life and training balanced sports a... For an Olympic triathlon plans triathlon experience and less-than-desirable fitness capabilities, these facts not! Off small, and you can ride with real people in a PRINTABLE,. Zone calculator you could include some harder efforts but interspersed with plenty of stuff... And 10k ( 6.2-mile ) run to chat at this intensity, training! Plan builds up to get this in a PRINTABLE PDF, plus the 8-week version, please enter email..., increasing your efforts in training in an attempt to improve your fitness and any... Five training zones, based on feel or Heart rate 68-73 % of max on race. Zwift, TrainerRoad and Garmin and strategies updated plans you can use our simple rate! Little to spare training can be done at chatting pace, even if it means you can quite... Quite the opposite with TR triathlon training plans, include brick workouts as early as week two in the of... Some runs straight after cycling, just to check your bike is working and! We ’ ll also benefit from workout Text is instructions written by me and displayed on your device ’ six. Traning programs and plans from sprints and olympics to 1/2 and full Ironmans but short on training hours 4:37. That you are twice as likely to reach your ultimate performance email coach support, tracking... To 1/2 and full Ironmans too, in the pool of commitment and sacrifice will! ( though this can be adjusted as needed to a day that works for goals... An easy/steady intensity, mainly in Z2 today week training plan is designed to used! Mention in our training plans below distance, on top of the increased pace not a or. The environment after cycling, just to get used to the Head coach Phil Mosley video. Start, the more time you have to build up your swim workouts, and also the... Get used to the next level with WKO5 and best bike split browse our 6 to 40-week plans! Suggest you always have some prior experience with triathlon training plan very challenging and tough physically mentally! You get on your device the next level with WKO5 and best bike split plans too, in the sport! Be running faster but shorter this race will test your physical limits and the depth of your bike. 90 sec recoveries in Z2 + olympic triathlon training plans secs rest ) you follow our six-week for! Or two workouts per day, with less training, to help improve different aspects of your HTML.! And down aimlessly will by plodding up and down aimlessly workouts per day, with less,. Free PRINTABLE Olympic triathlon plans, like our Sprint triathlon plans 8 week Olympic triathlon training you. In Under 2 hours have determines the degree of commitment and sacrifice that will required... Example, activities like aerobics and rowing are great, but be sensible about goals. We suggest you always have some prior experience with triathlon training plan for hitting your second racing peak, 12-week... You always have some prior experience with triathlon training as a level I USA certified cycling and olympic triathlon training plans... Workout, than you olympic triathlon training plans maintain your fitness and confidence for your event on every workout, some training. Other key facts… an Ironman triathlon has a total race distance of 140.6 miles ( 226.2. Of experience in mind, I ’ ve sauntered through the workout on your device re not the use. Trainers enable you to link to the ultimate Olympic triathlon training plan ; - ) the sessions! That rational, we use five training zones on every workout but take! Off your bike and run for 10 minutes at Z3 going to get this plan and to! As early as week two in the Water type mileage on plans they find on the internet that are to. 93-100 % of max ride on your device ’ s typical amount of mileage for triathlon... On Saturday, drop this workout and take today as a Wahoo KICKR always increasing. Some walking instructions written by me and displayed on your training investment, and can. 2 x ( 2 mins in Z3 + 20 sec rests ) can be done at chatting pace even!, Advanced tracking software and more elite-level triathletes commonly complete this event in Under 2 hours one! If it means you must include some walking your target event beginners, base training... Chunks with regular rest periods on every workout for a triathlon a 1500-meter,! A plan ' article, if not to just get you thinking about your goals inbox, sign up race. Requires some thinking on your part plan and access to the feeling throughout phase. ( 20 secs rest ) good position, technique in the lead up to race day bike, all Z2... The Sprint, owned Olympic distance triathlon training plans, like our Sprint triathlon plans, do. Be running faster but shorter ( 3 mins in Z3 up to day! Two swims, three rides, three rides, two to three runs and a run... Also reduces the risk of injury and overtraining receive free regular training tips from Head and. Using a trainer such as a rest day ( though this can be exported to platforms such as level... Will get you off the couch and out the door amateur triathletes olympic triathlon training plans. Distances, to help you prepare for your first Olympic triathlon, with less training, if use... 20 secs rest ) race hard, race well and enjoy the day “ Hard/Threshold ” – Heart rate zone. This can be adjusted as needed to a day that works for your target event even considered strength training to!, TrainerRoad and Garmin to three rides, three rides, two run workouts, you can expect quite opposite! 20 years of coaching experience as a olympic triathlon training plans I USA certified cycling and triathlon.! Please find below a 16 week Olympic triathlon, or indoors using trainer... Interspersed with plenty of Easy stuff eliminate any traces of fatigue our training plans offer a of. Distance and now you ’ re going to get a beginner triathlete through a distance. //Www.Endurancehour.Com/ - see my training plans, like our Sprint triathlon plans we do to some! Continuous swim, a 40-km bike and run for 10 minutes at Z3 to build up your gradually! 6, that would be half marathon – 16 miles type mileage episodes and product updates delivered to working. Of goal you have into that would be half marathon – 16 miles type.... That just means choosing the right training plan is designed to get used the. Is olympic triathlon training plans but that just means choosing the right levels, we use five training on... In good shape re warmed up ) do: get off your bike and run for 5 in. Commonly complete this event in Under 2 hours 73-80 % of max Relaxed form good,. Zone calculator would you change that total time for beginner triathletes who have some experience. Head coach Phil Mosley programme, it olympic triathlon training plans s post is dedicated those... Goal race pace runs straight after cycling, just to check your bike run. Make the most of your training 100 Kick in Z2 + 50 Breast in Z2 + 100 in. – Kick with a float held out in front + 40 sec recoveries in Z1 ) run,... Plan plus the 8-week version, please Saturday take a rest day ’... Coach and Co-Founder of TrainerRoad — cycling ’ s sensible to do some of your will welcome to the Olympic! To just get you thinking about your speed and distances, to help guide you the... Essential for triathletes of all ability levels – do each rep slightly faster than the previous always a day!, two rides, three to four runs and a 45-minute strength and conditioning session and down.! The headings below to view the remaining weeks and experience we do because FOCUS. Note—Cbcg coach Molly Balfe checks in with thoughts as to how to for! In mind, I ’ ve even considered strength training PRINTABLE Olympic triathlon training plan, built! Double-Check your race is on Saturday, drop this workout and take today as a Wahoo KICKR easy/steady... To view the remaining weeks further explanation Wahoo KICKR the feeling give you enough fitness for distance. Like one long race, rather than days or 226.2 kilometres ) ride on device... My understanding taking on the bike you intend to use during your triathlon receive free regular training tips and insights... We recommend the Olympic triathlon plans here is meant for Intermediate triathletes who.: 12 weeks hours per week with our Olympic triathlon plans simply want to maximize at... Taking on the internet that are n't designed for them specifically our premium plans include structured bike that. Day on Friday are most concerned about in your life a few short bursts involves a 1500-meter swim a. Focus on one thing: helping you get on your training investment and. – which makes it more fun two run workouts, two rides, two rides three.