DRILL – Your preference of swim technique drill. 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). Average weekly training hours are 7:26 with the biggest week at 9:12 hours. 2 x (50 FS Breathe every 5 in Z2 + 20 sec rests). Already have an account with us? Free Olympic distance triathlon training plans Are you looking to step up to Olympic distance triathlon, or beat an existing PB? Monday Day Off Take the day off, including as much time off your feet as possible. If you’re an absolute beginner, this four week plan will get you started – Download Click here to browse our 6 to 40-week training plans (with email support). Triathlons. The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. My 19-week triathlon-specific strength training plan is highly effective, easy to follow, and extremely affordable. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1000 m/yards with rests, ride for 40 mins and run for 20 mins – but not all on the same day. To improve at all three disciplines simultaneously, you need to train twice per week for each one. My training plans have already helped many athletes to optimise performance, reach their sporting goals and succeed in triathlon. Considering an IRONMAN triathlon? 3 x (50 Pull in Z2 + 50 Pull in Z4 + 30 sec rests). 2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests). Plus, some strength training, if you have the additional time. Ride mainly in Z2 today. 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). Ride mainly in Z2 today. 1 x (100 FS Breathe every 3 in Z2 + 15 secs rest). 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). This will give you enough fitness for an Olympic triathlon, with a little to spare. Training Plans. 10K Run; Half Marathon; Marathon; Ultra Marathons; Fitness Maintenance; Cycling. For Coaches. We’ll do some faster sections from next week onwards, but just take it easy today. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. A steady run, mainly in Z2. After racing 13 years on the international professional triathlon circuit, and training under some of the world leading triathlon coaches, I now want to share my knowledge and my own spin on training. Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. 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). For those wondering how to train for an Ironman® triathlon, this training plan is your answer. triathlon Training Plan. There is a plan for every distance, whether you are a novice or an experienced triathlete. 1 x (100 Pull in Z2 + 100 FS in Z3 + 20 secs rest). Impatience leads to injuries, and consistency is your goal. However, it’s sensible to do some of your training outside on the bike you intend to use during your triathlon. 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. You should be able to chat at this intensity. Here are the facts you’ll need to know. Start month one and follow along as the program progresses. Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. You should be able to chat at this intensity. An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. For best results, we suggest finding a coach or alternatively following an online triathlon training plan specifically designed for beginners. Hard/Tempo” – Heart rate 80-87% of max. Click the headings below to view the remaining weeks! The challenge of training for an Olympic triathlon is fitting it all in, on top of everything else in your life. 4 x (3 mins in low Z5 + 2 min recoveries in Z1). This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). For this reason, it’s important to carefully plan your training, before you start. We’ve curated the best training plans for a wide range of distances, to help you acheive your goals. To get the 8-week version of this plan and access to the Strength & Conditioning guide, please. 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. However, you will get an email towards the end of the program to see how you have got on and if you wished to have another program or come on board for the one to one triathlon coaching. Free 6 month short-course triathlon training plan for sprint and standard distances. 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. 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). Some workouts in the 12 week Olympic triathlon training plan are denoted with a lengthier description at the bottom, while others can be interpreted as-is based on what is in the box. The plan builds up to race day and helps improve your fitness and confidence for … 1 x (50 FS in Z2 + 50 FS in Z4 + 15 secs rest). Average weekly training hours are 9:38 with the biggest week at 12:32 hours. A training plan that doubles as both a half triathlon training plan, and a full triathlon training plan for beginners, and seasoned triathletes of the olympic & half distances, has long been overdue, and it’s time you had access to one unique to your situation. 8 x (40 secs in upper Z4 + 20 sec recoveries in Z1). So if you’re looking for the best plan to help you achieve your race goals, you’ve come to … At some point (once you’re warmed up) do: Get off your bike and run for 10 minutes at Z3. 5 x (20 secs in Z3 + 40 sec recoveries in Z2). Many indoor trainers enable you to link to interactive cycling software like Zwift. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 140.6 triathlon. Free interactive training plan template where you can input your workouts and track your level of training and readiness for upcoming workouts. Find triathlon training plans, schedules, workouts, race day advice, nutrition for triathletes and much more from triathlon coaches and experts. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Get off your bike and run for 10 mins in Z3. Strength & Conditioning guide, coach's tips and more! The plan builds up to race day and helps improve your … 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). Newsletter sign-up; active pass . This plan is 12 weeks long and assumes that you’re moving on from Olympic distance up to Middle Distance / Half Iron and have a good level of fitness on starting. 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. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. The sessions should start off small, and you can build them up gradually over the weeks and months. Training plans Training plans. 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). Also, you'll have to learn to "sight" while swimming to prevent going off course … 4 x (2 mins in Z4 + 90 sec recoveries in Z1-2). Most sprint events start with a 0.25 to 0.5-mile swim, followed by a 10 to 15-mile bike, and then a 5K (3.1 miles) run. See More. Be patient with your running. # What is a sprint triathlon? Unsubscribe at any time. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. Train smarter, race faster, and crush your tri goals. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon in about six months time and are able to train around four times a week, between four to seven hours. It’s a good time to double-check your race day logistics and strategies. Free 6-month Ironman 70.3 Training Plan. Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). We suggest you always have some idea of what you’re doing, before you get in the pool. 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. BUILD – Do each rep slightly faster than the previous. Preferably on the race route. This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. KICK – Kick with a float held out in front. Triathlon Training Plan: Qualify for Kona Lance Watson. 2 x (50 FS in Z2 + 50 FS in Z3 + 20 sec rests). The plan builds up to race day and helps improve your fitness and confidence for your target event. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Triathlon training plans also focus on specificity. You can unsubscribe at any time. Try this race-day fuelling strategy that will see you shave minutes off your marathon time… (1450. Ride on your race day bike, all in Z2. Training. Ideally, you already have a solid training base and feel comfortable training five to six times per week. Please read our advice and. That may sound obvious, but the point is that other types of cardiovascular training are not as effective. Think of the triathlon like one long race, rather than three separate events. The workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and Garmin. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). 5 x (10 secs in Z4 + 50 sec recoveries in Z2). Running and strength training: lift heavy, lift explosive, and do plyometrics . 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. 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). 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. Like what you see? This first swim is just to get used to the environment. 1 x (100 FS Breathe every 5 in Z2 + 15 secs rest). 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest). 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. By this stage, you could also test yourself with a 1500 non-stop swim. Join our community below! Do your best to follow the workouts below, ideally in their given order. 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? 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). The base stage it is only possible to work one muscle group, the priority should be able to at! 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