Triathlon Training Schedule

Here is an example of a program written up for an athlete with  limited training time, only one year of previous triathlon training, who was training for a series of sprint races. Based on several time trial tests, the heart rates were given as a guide to training intensity.

MONDAY

DAY OFF

TUESDAY

AM: REST PM: SWIM - aerobic Warm up with 300m of easy swimming using a variety of strokes. Then complete: 3x200m freestyle at a moderate/comfortable pace with a 25 second recovery between each. 4x100m at a firm/slightly uncomfortable pace with a 15 second recovery between each. Cooldown by doing 200m of easy swimming using a variety of strokes, including backstroke.

WEDNESDAY

AM: BRICK SESSION RIDE (turbo trainer) to RUN session Warm up - Do an easy 6-8 minute run at a heart rate of 127-136 bpm. Then jump on the bike and complete an easy 8 minute warm up at a heart rate of 110-120 bpm. After the warm up complete the following bike and run efforts: Ride - 15 minutes moderate at 125-135 bpm and a cadence of 90-100 rpm. Run - 6 minutes firm at 160-165 bpm. Then repeat this ride and run efforts with no rest period. Have an easy 5 minute jog or cycle before completing the following through with no break: Ride - 6 minutes at a heart rate of 155-160 bpm and a cadence of 95-100 rpm. Run - 3 minutes hard at 175-180 bpm. Ride - 5 minutes at 155-160bpm and a cadence of 100+ rpm. Run - 3 minutes hard at 175-180 bpm. Then cool down by jogging or cycling easily for 10 minutes and then having a good stretch. PM: REST

THURSDAY

AM: REST PM: SWIM - threshold Warm up by completing 400m (non-continuous) of easy swimming using a variety of strokes. Have a maximum of 200m freestyle. Then complete: 8x50m freestyle, hard with a 10-15 second recovery between each effort. 100m easy backstroke/breaststroke 6x50m as 25m maximal effort freestyle/25m easy backstroke with a 10 second recovery between each effort. Cool down with 300m of easy swimming using a variety of strokes.

FRIDAY

DAY OFF

SATURDAY

AM: RIDE - aerobic/strength Warm up by spinning easily for 15 minutes at a heart rate of 115-125 bpm. Then find a long hill (several kilometres) of moderate grade (4-6%) and complete 3x8 minute efforts up the hill remaining in the saddle at a heart rate of 156-164 bpm while maintaining a cadence of 70-75 rpm. Between each uphill effort recover by spinning back down the hill easily (make sure you are turning your legs over) before immediately starting the next effort. At the completion of these efforts complete an easy 40 minutes at a heart rate of 120-130 bpm and a cadence of 85-90 rpm. PM: REST

SUNDAY

AM: RUN - tempo Warm up with an easy 10 minute jog at 125-136 bpm. Then complete 2x10 minute efforts at a firm pace corresponding to a heart rate of 162-170 bpm. Between each effort have an easy 5 minute recovery at 135-140 bpm. Then cooldown by jogging easily for 10 minutes.