Free Intermediate Sprint Distance Triathlon Training Program Plan
Intermediate Sprint Distance Triathlon Training Program: A 12-Week Guide to Elevate Your Performance
Welcome to the ultimate 12-week Intermediate Sprint Distance Triathlon Training Program, designed to take your race performance to the next level. Whether you’re a seasoned athlete or transitioning from a beginner’s regimen, this program offers a comprehensive approach to training that focuses on endurance, power, and technique.
Why Choose This Program?
The essence of this program lies in its structured training phases and individualized, technique-focused methodology. It’s not just about clocking miles; it’s about maximizing your potential through advanced techniques and biomechanical analysis.
Structured Training Phases
The program is divided into four pivotal phases:
- Base Phase: This initial stage lays the groundwork for a robust aerobic foundation. Expect a blend of consistent, moderate-intensity workouts that focus on stamina and essential techniques.
- Build Phase: This phase amplifies your training by incorporating a mix of endurance and speed drills. The goal is to fine-tune your cardiovascular efficiency and muscular power.
- Peak Phase: This is where the rubber meets the road. The workouts are designed to simulate race-day conditions, with high-intensity sessions that prepare you for the challenges ahead.
- Taper Phase: The final weeks are dedicated to recovery and skill optimization, ensuring you’re in peak form when you hit the starting line.
Understanding Effort Levels
The program employs a straightforward effort level system—’Easy,’ ‘Moderate,’ and ‘Hard’—to guide the intensity of each workout session.
- Easy: Maintain a conversation easily.
- Moderate: Talking gets harder; you’re putting in a decent effort.
- Hard: Conversation is a struggle; you’re pushing your boundaries.
The Science Behind the Workouts
- Swim: The program kicks off with moderate-intensity swim sessions to refine your technique and build comfort in the water. As you advance, we introduce high-intensity sets to prepare you for the race’s swim leg.
- Bike: Given the bike segment’s length, the plan integrates a combination of steady-state rides and high-intensity intervals. This approach not only builds an aerobic base but also prepares you for the dynamic nature of race-day cycling.
- Run: The running component starts with time-based efforts and gradually incorporates more structured, high-intensity workouts. These sessions are designed to condition your legs for the quick transition from bike to run.
Tailored, Technique-Centric Approach
What sets this program apart is its focus on individualized training. It’s not merely about hitting specific paces; it’s about maximizing your potential through advanced techniques and biomechanical analysis. This approach offers a tailored training experience, focusing on skill development and metabolic efficiency.
Week 1: Base Phase – General Notes
Embark on the 12-week journey towards mastering the intermediate sprint distance triathlon training program. Week 1 lays the groundwork for developing a robust aerobic foundation in swimming, cycling, and running, with a touch of strength training to boost muscle endurance and power.
Monday – Swim Training
Warm-up: 300m easy swim
Main Set: 10 x 50m with 20 seconds rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: Maintain a streamlined body position to reduce drag.
Mobility Exercise: Shoulder rotations for 2 minutes.
Nutritional Tip: Opt for a protein-rich recovery snack post-swim.
Tuesday – Cycling Training
Warm-up: 10-minute easy spin
Main Set: Cycle for 1 hour (Easy, cadence 85-95 RPM)
Cool Down: 10-minute easy spin
Technique Focus: Maintain a relaxed upper body while ensuring a smooth pedal stroke.
Mobility Exercise: Quad stretches for 2 minutes.
Nutritional Tip: A carbohydrate-rich snack will replenish glycogen stores.
Wednesday – Run Training
Warm-up: 5-minute walk (Easy)
Main Set: Run for 45 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Light and quick foot strikes, relaxed stride.
Mobility Exercise: Calf stretches for 2 minutes.
Nutritional Tip: Stay hydrated, consider adding electrolytes to your water.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 3 sets of 15 bodyweight squats
- 3 sets of 10 push-ups
- 3 sets of 15 lunges (each leg)
- 2 sets of a 30-second plank
Technique Focus: Maintain proper form to engage the correct muscle groups.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 5 minutes.
Nutritional Tip: Protein-rich meals will support muscle recovery and growth.
Friday – Swim Training
Warm-up: 300m easy swim
Main Set: 6 x 100m with 30 seconds rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: Efficient pull through the water, high elbow catch.
Mobility Exercise: Ankle rotations for 2 minutes.
Nutritional Tip: Hydrate well, consider a balanced meal post-swim.
Saturday – Brick Training
Warm-up: 10-minute easy spin
Main Set: Cycle for 1 hour (Easy) followed by a 30-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Smooth transition from cycling to running, maintain steady cadence.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 2 minutes.
Nutritional Tip: Carbohydrate-rich meal to replenish energy stores.
Sunday – Run Training
Warm-up: 5-minute walk (Easy)
Main Set: Run for 1 hour (Easy, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Maintain a relaxed posture and steady breathing.
Mobility Exercise: Hamstring stretches for 2 minutes.
Nutritional Tip: Rehydrate and refuel with a balanced meal, emphasizing protein and carbohydrates.
This marks the completion of Week 1. The foundation has been laid. Consistency in training, attention to technique, and proper nutrition will propel you forward on this challenging yet rewarding journey.
Week 2: Base Phase – General Notes
As you transition into Week 2, the focus remains on honing aerobic endurance in each discipline while injecting a tad more intensity to begin prepping your body for the rigors ahead.
Monday – Swim Training
Warm-up: 400m easy swim
Main Set: 10 x 100m with 30 seconds rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: Enhance stroke efficiency by minimizing drag and maintaining a streamlined position in the water.
Mobility Exercise: Shoulder rotations for 2 minutes.
Nutritional Tip: A balanced meal with lean protein will aid in muscle recovery.
Tuesday – Cycling Training
Warm-up: 10-minute easy spin
Main Set: Cycle for 1 hour 15 minutes (Easy, cadence 85-95 RPM)
Cool Down: 10-minute easy spin
Technique Focus: Keep a smooth pedal stroke, ensuring power is applied through the entire pedal rotation.
Mobility Exercise: Quad stretches for 2 minutes.
Nutritional Tip: A carbohydrate-rich snack post-ride will help restore glycogen levels.
Wednesday – Run Training
Warm-up: 5-minute walk (Easy)
Main Set: Run for 50 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient, light foot strikes, aiming for a quicker turnover.
Mobility Exercise: Calf stretches for 2 minutes.
Nutritional Tip: Hydration is key; consider an electrolyte drink post-run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 3 sets of 20 bodyweight squats
- 3 sets of 12 push-ups
- 3 sets of 20 lunges (each leg)
- 2 sets of a 40-second plank
Technique Focus: Ensure proper alignment to maximize muscle engagement and prevent injury.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 5 minutes.
Nutritional Tip: Protein intake post-workout will aid muscle recovery.
Friday – Swim Training
Warm-up: 400m easy swim
Main Set: 8 x 150m with 30 seconds rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: Maintain a strong core to ensure a streamlined position in the water.
Mobility Exercise: Ankle rotations for 2 minutes.
Nutritional Tip: Stay hydrated and consider a nutrient-dense snack post-swim.
Saturday – Brick Training
Warm-up: 10-minute easy spin
Main Set: Cycle for 1 hour 15 minutes (Easy) followed by a 35-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Swift transition from cycling to running while maintaining a steady cadence.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 2 minutes.
Nutritional Tip: Replenish with a carbohydrate and protein-rich meal.
Sunday – Run Training
Warm-up: 5-minute walk (Easy)
Main Set: Run for 1 hour 10 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Maintain a relaxed posture, ensuring smooth, efficient strides.
Mobility Exercise: Hamstring stretches for 2 minutes.
Nutritional Tip: Opt for a balanced meal with a mix of protein, carbohydrates, and healthy fats.
With the closure of Week 2, the progress towards a heightened level of fitness continues. Keeping a disciplined approach to each training session and prioritizing recovery will serve as the cornerstone for the success that lies ahead.
Week 3: Base Phase – General Notes
Week 3 continues to build on the aerobic foundation while introducing a bit more intensity to elevate the fitness level. Adherence to the designated effort levels and focusing on the prescribed techniques will guide you through a fruitful week of training.
Monday – Swim Training
Warm-up: 500m easy swim
Main Set: 5 x 200m with 45 seconds rest between each (Moderate)
Cool Down: 300m easy swim
Technique Focus: Maintain a smooth rhythm with an emphasis on arm reach and pull.
Mobility Exercise: Shoulder rotations for 3 minutes.
Nutritional Tip: Incorporate Omega-3 fatty acids in your diet for joint health.
Tuesday – Cycling Training
Warm-up: 15-minute easy spin
Main Set: Cycle for 1 hour 30 minutes (Easy, cadence 85-95 RPM) with six 1-minute surges at a Moderate pace scattered throughout the ride.
Cool Down: 15-minute easy spin
Technique Focus: Maintain a steady cadence, focusing on even power output during surges.
Mobility Exercise: Hip flexor stretches for 3 minutes.
Nutritional Tip: A blend of carbohydrates and protein post-ride aids in recovery.
Wednesday – Run Training
Warm-up: 10-minute easy jog
Main Set: Run for 55 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 10-minute easy jog
Technique Focus: Relaxed shoulders, light foot strikes, and a forward lean from the ankles.
Mobility Exercise: Achilles tendon stretches for 3 minutes.
Nutritional Tip: Stay hydrated, and consider a carbohydrate-rich snack post-run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 3 sets of 25 bodyweight squats
- 3 sets of 15 push-ups
- 3 sets of 25 lunges (each leg)
- 3 sets of a 45-second plank
Technique Focus: Maintain a neutral spine, ensuring joint alignment.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 5 minutes.
Nutritional Tip: Adequate protein intake is essential for muscle repair and growth.
Friday – Swim Training
Warm-up: 500m easy swim
Main Set: 6 x 250m with 45 seconds rest between each (Moderate)
Cool Down: 300m easy swim
Technique Focus: Ensure smooth transitions between stroke phases.
Mobility Exercise: Ankle rotations for 3 minutes.
Nutritional Tip: Electrolytes post-swim help replenish lost minerals.
Saturday – Brick Training
Warm-up: 15-minute easy spin
Main Set: Cycle for 1 hour 30 minutes (Easy) followed by a 40-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transitions and maintaining form during the run segment.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 3 minutes.
Nutritional Tip: Refuel with a carbohydrate and protein-rich meal.
Sunday – Run Training
Warm-up: 10-minute easy jog
Main Set: Run for 1 hour 20 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 10-minute easy jog
Technique Focus: Stay relaxed, focusing on maintaining a steady rhythm and pace.
Mobility Exercise: Hamstring stretches for 3 minutes.
Nutritional Tip: A balanced meal post-run replenishes glycogen stores and aids recovery.
Discipline in adherence to the training plan, focusing on the technique, and ensuring adequate nutrition and recovery will facilitate the progression towards peak fitness in the subsequent weeks.
Week 4: Base Phase – General Notes
Week 4 further escalates the training intensity while maintaining a substantial aerobic focus. It’s pivotal to adhere to the specified effort levels and technique focuses to foster continual improvement.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 4 x 300m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Maintain a balanced body position with a steady kick.
Mobility Exercise: Shoulder rotations for 4 minutes.
Nutritional Tip: Hydration before and after swim aids in performance and recovery.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours (Easy, cadence 85-95 RPM) with eight 1-minute surges at Moderate pace scattered throughout the ride.
Cool Down: 20-minute easy spin
Technique Focus: Ensure smooth pedal strokes, especially during surges.
Mobility Exercise: Hip flexor stretches for 4 minutes.
Nutritional Tip: Carbohydrate-rich snacks during the ride help sustain energy levels.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Relaxed arm swing, light foot strikes, and maintaining a forward lean.
Mobility Exercise: Achilles tendon stretches for 4 minutes.
Nutritional Tip: Rehydration with an electrolyte solution post-run is beneficial.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 30 bodyweight squats
- 4 sets of 20 push-ups
- 4 sets of 30 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Engage core muscles to maintain a neutral spine.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 6 minutes.
Nutritional Tip: Protein intake within 30 minutes post-workout enhances muscle recovery.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 300m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Consistent breathing pattern and streamlined body position.
Mobility Exercise: Ankle rotations for 4 minutes.
Nutritional Tip: Replenish with a balanced meal of protein, carbs, and vegetables.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours (Easy) followed by a 45-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transitions and maintaining a steady pace during the run segment.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 4 minutes.
Nutritional Tip: Refuel with a mix of carbohydrates and protein.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour 30 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Maintain a relaxed posture and steady cadence.
Mobility Exercise: Hamstring stretches for 4 minutes.
Nutritional Tip: Complex carbohydrates post-run restore glycogen levels.
Adherence to the training regimen, coupled with attention to technique and nutrition, forms the cornerstone of a successful progression towards the race day objective.
Week 5: Base Phase – General Notes
The fifth week enhances aerobic endurance and technique across all disciplines. The regimen aims at fostering a solid foundation of fitness, which is quintessential for the upcoming build phase.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 4 x 400m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Maintain a streamlined position to reduce drag.
Mobility Exercise: Shoulder rotations for 4 minutes.
Nutritional Tip: Hydration is key; ensure ample water intake before and after the session.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours and 15 minutes (Easy, cadence 85-95 RPM) with ten 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Maintain a steady cadence, especially during surges.
Mobility Exercise: Hip flexor stretches for 4 minutes.
Nutritional Tip: Incorporate a carbohydrate-rich snack during the ride to sustain energy levels.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour and 15 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Maintain a relaxed posture with a slight forward lean.
Mobility Exercise: Achilles tendon stretches for 4 minutes.
Nutritional Tip: Post-run, opt for an electrolyte solution to aid rehydration.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 35 bodyweight squats
- 4 sets of 25 push-ups
- 4 sets of 35 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Engage core muscles throughout each exercise to maintain a neutral spine.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 6 minutes.
Nutritional Tip: Protein intake post-workout facilitates muscle recovery.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 400m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Focus on a smooth and rhythmic breathing pattern.
Mobility Exercise: Ankle rotations for 4 minutes.
Nutritional Tip: A balanced meal post-swim aids in recovery and refuels energy stores.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours and 15 minutes (Easy) followed by a 50-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Smooth transitions and maintaining a steady, efficient pace during the run.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 4 minutes.
Nutritional Tip: Refuel with a mix of carbohydrates and protein.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour and 45 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Maintain a steady cadence with relaxed shoulders and arm swing.
Mobility Exercise: Hamstring stretches for 4 minutes.
Nutritional Tip: Complex carbohydrates post-run restore glycogen levels.
Commitment to the regimen and consistency in training is pivotal for achieving desired outcomes as the athlete progresses through the program towards race day.
Week 6: Base Phase – General Notes
Week 6 continues to strengthen the athlete’s aerobic base while introducing some intensity to prepare for the build phase. Consistency remains a priority as does maintaining good form across all disciplines.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 500m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: High elbow catch and a strong pull through the water.
Mobility Exercise: Shoulder rotations for 4 minutes.
Nutritional Tip: A balanced meal with lean proteins, vegetables, and complex carbs will foster recovery.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours and 30 minutes (Easy, cadence 85-95 RPM) with fifteen 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Maintain a smooth pedal stroke, ensuring power through the entire rotation.
Mobility Exercise: Hip flexor stretches for 4 minutes.
Nutritional Tip: Hydration with electrolytes and a balanced snack can sustain energy levels.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour and 30 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Relaxed shoulders, slight forward lean, and a steady cadence.
Mobility Exercise: Achilles tendon stretches for 4 minutes.
Nutritional Tip: An electrolyte solution post-run will aid hydration.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 40 bodyweight squats
- 4 sets of 30 push-ups
- 4 sets of 40 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Engage core muscles to maintain a neutral spine.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 6 minutes.
Nutritional Tip: Protein-rich recovery meal to support muscle repair.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 6 x 500m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Maintain rhythmic breathing and a streamlined body position.
Mobility Exercise: Ankle rotations for 4 minutes.
Nutritional Tip: Include Omega-3 fatty acids for anti-inflammatory benefits.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours and 30 minutes (Easy) followed by a 55-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transitions and maintaining a relaxed form during the run.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 4 minutes.
Nutritional Tip: Refuel with a mix of carbohydrates and protein.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Keep a steady, efficient pace, ensuring a smooth stride.
Mobility Exercise: Hamstring stretches for 4 minutes.
Nutritional Tip: Replenish glycogen stores with complex carbohydrates post-run.
Adhering to the regimen and a focus on nutrition and recovery will optimize progression through the program towards the impending build phase and ultimately, race day.
Week 7: Transition to Build Phase – General Notes
Week 7 serves as a segue into the Build Phase of the training cycle. The focus is on incrementally increasing intensity while maintaining a solid aerobic base.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 4 x 700m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: Efficient rotation and streamlined body position.
Mobility Exercise: Shoulder rotations for 4 minutes.
Nutritional Tip: Incorporate lean proteins and colorful vegetables for recovery.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours (Easy, cadence 85-95 RPM) with twenty 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Smooth and circular pedal strokes.
Mobility Exercise: Hip flexor stretches for 4 minutes.
Nutritional Tip: Ensure hydration with electrolytes and a balanced snack during the ride.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour and 45 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Relaxed upper body and efficient foot strike.
Mobility Exercise: Achilles tendon stretches for 4 minutes.
Nutritional Tip: Post-run, replenish with a mix of proteins and carbohydrates.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 45 bodyweight squats
- 4 sets of 35 push-ups
- 4 sets of 45 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Maintain a neutral spine and core engagement.
Mobility Exercise: Full-body stretching focusing on legs, chest, and back for 6 minutes.
Nutritional Tip: Prioritize protein intake to support muscle recovery.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 4 x 800m with 1 minute rest between each (Moderate)
Cool Down: 400m easy swim
Technique Focus: High elbow catch and strong pull through the water.
Mobility Exercise: Ankle rotations for 4 minutes.
Nutritional Tip: Stay hydrated and consider a recovery shake with protein and carbs post-swim.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours (Easy) followed by a 1-hour run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Quick transition and maintaining a relaxed form during the run.
Mobility Exercise: Dynamic stretches focusing on hip flexors and quads for 4 minutes.
Nutritional Tip: Balanced meal with carbohydrates, proteins, and fats to refuel.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 15 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Maintain a consistent pace, ensuring a smooth stride.
Mobility Exercise: Hamstring stretches for 4 minutes.
Nutritional Tip: Replenish with a well-rounded meal and plenty of water.
Remain diligent with the outlined regimen, ensuring a balance of intensity, recovery, and nutrition as the program advances into the Build Phase.
Week 8: Build Phase – General Notes
The eighth week marks a deeper delve into the Build Phase, augmenting intensity in key workouts to challenge endurance and strength thresholds while sustaining aerobic conditioning.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 500m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Efficient breath control and streamlined glide.
Mobility Exercise: Shoulder rotations for 4 minutes.
Nutritional Tip: Hydrate well before and after swim, consume lean protein post workout.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours and 30 minutes (Easy, cadence 85-95 RPM) with thirty 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Maintain a compact, aerodynamic position.
Mobility Exercise: Hip flexor stretches for 4 minutes.
Nutritional Tip: Snack on energy bars or fruits during long ride to maintain energy levels.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Light, quick steps to conserve energy.
Mobility Exercise: Achilles tendon stretches for 4 minutes.
Nutritional Tip: Opt for carbohydrate-rich recovery meal post-run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 50 bodyweight squats
- 4 sets of 40 push-ups
- 4 sets of 50 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Controlled movements, full range of motion.
Mobility Exercise: Full-body stretching for 6 minutes.
Nutritional Tip: Protein intake should be prioritized to aid muscle repair.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 600m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Maintaining stroke length even as fatigue sets in.
Mobility Exercise: Ankle rotations for 4 minutes.
Nutritional Tip: Balanced meal with carbohydrates, proteins, and fats.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours and 30 minutes (Easy) followed by a 1-hour run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transitions, maintaining relaxed form during run.
Mobility Exercise: Dynamic stretches for hip flexors and quads for 4 minutes.
Nutritional Tip: Refuel with a balanced meal rich in carbohydrates and proteins.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 30 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Consistent pacing, efficient stride.
Mobility Exercise: Hamstring stretches for 4 minutes.
Nutritional Tip: Rehydration with water or electrolyte drinks is vital post long run.
This week emphasizes a balanced approach between elevating performance thresholds and preserving an aerobic foundation, laying the groundwork for the ensuing higher intensity training.
Week 9: Build Phase – General Notes
Week 9 continues to challenge the athlete, pushing boundaries yet allowing enough recovery. This balanced approach fosters growth in both endurance and strength.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 600m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Streamlined body position and efficient kick.
Mobility Exercise: Shoulder rotations for 5 minutes.
Nutritional Tip: Consume a well-balanced meal rich in proteins and carbohydrates post workout.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours and 45 minutes (Easy, cadence 85-95 RPM) with thirty 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Maintaining a steady cadence and aerodynamic position.
Mobility Exercise: Hip flexor stretches for 5 minutes.
Nutritional Tip: Stay hydrated; consider electrolyte replenishment.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 15 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Light on feet, quick turnover.
Mobility Exercise: Achilles tendon stretches for 5 minutes.
Nutritional Tip: Refuel with a carbohydrate-rich snack post run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 55 bodyweight squats
- 4 sets of 45 push-ups
- 4 sets of 55 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Full range of motion, controlled movements.
Mobility Exercise: Full-body stretching for 7 minutes.
Nutritional Tip: Protein intake to aid muscle recovery.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 5 x 700m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Efficient pull phase and smooth transitions.
Mobility Exercise: Ankle rotations for 5 minutes.
Nutritional Tip: Stay hydrated and opt for electrolyte-rich foods.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 3 hours and 45 minutes (Easy) followed by a 1-hour and 15-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transitions, relaxed form during run.
Mobility Exercise: Dynamic stretches for hip flexors and quads for 5 minutes.
Nutritional Tip: Balanced meal with carbohydrates and proteins for recovery.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 45 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Steady pace, efficient stride.
Mobility Exercise: Hamstring stretches for 5 minutes.
Nutritional Tip: Rehydration with water or electrolyte drinks post long run is crucial.
This week’s training further prepares the athlete for the higher intensity workouts that lie ahead in the Peak Phase. A focus on maintaining form and efficiency during longer efforts is key.
Week 10: Peak Phase – General Notes
The tenth week marks the beginning of the Peak Phase, where the athlete will encounter the highest training load of the program. This phase will test both physical and mental resolve, preparing the athlete for race day conditions.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 6 x 600m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: High elbow catch, relaxed breathing.
Mobility Exercise: Shoulder rotations for 5 minutes.
Nutritional Tip: Omega-3 rich foods for joint health.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 4 hours (Easy, cadence 85-95 RPM) with forty 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Aerodynamic position, smooth pedal stroke.
Mobility Exercise: Hip flexor stretches for 5 minutes.
Nutritional Tip: Electrolyte replenishment during long rides.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 30 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Quick turnover, relaxed shoulders.
Mobility Exercise: Achilles tendon stretches for 5 minutes.
Nutritional Tip: Protein and carbohydrate recovery shake post run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 60 bodyweight squats
- 4 sets of 50 push-ups
- 4 sets of 60 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Controlled movements, engage core.
Mobility Exercise: Full-body stretching for 7 minutes.
Nutritional Tip: A balanced meal for muscle recovery.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 6 x 700m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Efficient flip turns, streamlined glide.
Mobility Exercise: Ankle rotations for 5 minutes.
Nutritional Tip: Stay hydrated, incorporate electrolyte drinks.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 4 hours (Easy) followed by a 1-hour and 30-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Quick transition, maintain form during run.
Mobility Exercise: Dynamic stretches for hip flexors and quads for 5 minutes.
Nutritional Tip: Post-workout recovery nutrition is crucial.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 3 hours (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Maintain a steady pace, efficient stride.
Mobility Exercise: Hamstring stretches for 5 minutes.
Nutritional Tip: Rehydrate and refuel with a balanced meal post long run.
Week 10 challenges the athlete with increased volume and longer Brick sessions. The focus remains on maintaining good form despite fatigue, simulating race day conditions. The technique focus and mobility exercises continue to aid in preventing injuries and ensuring smooth transitions between disciplines.
Week 11: Peak Phase – General Notes
Week 11 solidifies the peak phase, focusing on honing endurance and maintaining technique under fatigue. The training load remains high but will lead into a taper phase for optimal race day performance.
Monday – Swim Training
Warm-up: 600m easy swim
Main Set: 7 x 600m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: High elbow catch, consistent kick.
Mobility Exercise: Shoulder rotations for 5 minutes.
Nutritional Tip: Hydrate adequately before and after swim sessions.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 4 hours 30 minutes (Easy, cadence 85-95 RPM) with fifty 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Aerodynamic position, smooth pedal stroke.
Mobility Exercise: Hip flexor stretches for 5 minutes.
Nutritional Tip: Incorporate carbohydrate-rich snacks during long rides.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 2 hours and 45 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Light foot strike, relaxed shoulders.
Mobility Exercise: Achilles tendon stretches for 5 minutes.
Nutritional Tip: Protein and carbohydrate recovery shake post run.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 4 sets of 65 bodyweight squats
- 4 sets of 55 push-ups
- 4 sets of 65 lunges (each leg)
- 4 sets of a 1-minute plank
Technique Focus: Controlled movements, core engagement.
Mobility Exercise: Full-body stretching for 7 minutes.
Nutritional Tip: Balanced meal with lean proteins, vegetables, and whole grains.
Friday – Swim Training
Warm-up: 600m easy swim
Main Set: 7 x 700m with 1 minute rest between each (Moderate to Hard)
Cool Down: 400m easy swim
Technique Focus: Streamlined body position, efficient breathing technique.
Mobility Exercise: Ankle rotations for 5 minutes.
Nutritional Tip: Electrolytes to prevent cramping.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 4 hours 30 minutes (Easy) followed by a 1-hour and 45-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transition, maintain running form post-cycling.
Mobility Exercise: Dynamic stretches for hip flexors and quads for 5 minutes.
Nutritional Tip: Refuel with carbohydrates and proteins post-brick session.
Sunday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 3 hours 15 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Consistent pace, relaxed upper body.
Mobility Exercise: Hamstring stretches for 5 minutes.
Nutritional Tip: Ample hydration and balanced nutrition for recovery.
The penultimate week of the program encourages mental tenacity, physical endurance, and technical precision. The extended sessions simulate the demands of race day, preparing the athlete for the final phase of training.
Week 12: Taper Phase – General Notes
The final week transitions to the taper phase, aiming to reduce fatigue while maintaining fitness and sharpness. The training volume decreases, focusing on rest, nutrition, and mental preparation for the race day on Sunday.
Monday – Swim Training
Warm-up: 400m easy swim
Main Set: 4 x 500m with 1 minute rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: Efficient stroke, relaxed breathing.
Mobility Exercise: Shoulder stretches for 5 minutes.
Nutritional Tip: Carbohydrate-rich foods to replenish glycogen stores.
Tuesday – Cycling Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours (Easy, cadence 85-95 RPM) with ten 1-minute surges at Moderate pace scattered throughout.
Cool Down: 20-minute easy spin
Technique Focus: Smooth pedal strokes, aerodynamic position.
Mobility Exercise: Lower back stretches for 5 minutes.
Nutritional Tip: Stay hydrated, consume electrolytes during the session.
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Run for 1 hour and 15 minutes (Easy, cadence 80-90 strides per minute)
Cool Down: 15-minute easy jog
Technique Focus: Relaxed form, light foot strike.
Mobility Exercise: Calf stretches for 5 minutes.
Nutritional Tip: Protein intake post-run for muscle recovery.
Thursday – Strength Training
Warm-up: 5-minute dynamic stretching
Main Set:
- 3 sets of 45 bodyweight squats
- 3 sets of 35 push-ups
- 3 sets of 45 lunges (each leg)
- 3 sets of a 45-second plank
Technique Focus: Core engagement, controlled movements.
Mobility Exercise: Full-body stretching for 7 minutes.
Nutritional Tip: Balanced meal with lean proteins, carbohydrates, and vegetables.
Friday – Swim Training
Warm-up: 400m easy swim
Main Set: 4 x 400m with 1 minute rest between each (Moderate)
Cool Down: 200m easy swim
Technique Focus: High elbow catch, steady kick.
Mobility Exercise: Ankle rotations for 5 minutes.
Nutritional Tip: Hydration and electrolyte balance.
Saturday – Brick Training
Warm-up: 20-minute easy spin
Main Set: Cycle for 2 hours (Easy) followed by a 45-minute run (Easy to Moderate, cadence 80-90 strides per minute)
Cool Down: 5-minute walk (Easy)
Technique Focus: Efficient transition, maintain form post-cycling.
Mobility Exercise: Hip flexor stretches for 5 minutes.
Nutritional Tip: Carbohydrate replenishment post-brick session.
Sunday – Race Day
Warm-up: Athlete’s personal preference
Race: Participate in the race, applying the techniques and strategies honed over the training period.
Technique Focus: Efficient transitions, pacing strategy, nutrition and hydration management.
Nutritional Tip: Pre-race meal rich in carbohydrates, hydration, and post-race recovery nutrition.
The culmination of disciplined training over the past 12 weeks aims to manifest in a rewarding race day performance. The taper week has primed the body and mind for the challenges and triumphs of the race, embodying the methodical training approach fostered throughout the program.
Disclaimer for Training Programs on SWIMBIKERUN.ph
The training programs provided on SWIMBIKERUN.ph are designed to offer informational purposes only and should not be construed as professional advice or instruction. Before beginning any exercise regimen, especially one as intense as a triathlon training program, it’s essential to consult with a healthcare professional or a certified coach to ensure that it’s appropriate for your individual circumstances.
Remember:
- Individual Variances: Everyone’s body reacts differently to training. What works for one person might not work for another. Always listen to your body and adjust training accordingly.
- Potential Risks: As with any physical activity, there’s a risk of injury. Ensure you’re executing exercises correctly and safely.
- Medical Concerns: If you have any medical conditions or health concerns, it’s essential to speak with a healthcare professional before starting.
- Nutrition and Hydration: Along with the physical workouts, proper nutrition and hydration are key. Consider consulting a nutritionist who can guide based on your training.
While the plans have been crafted considering general best practices in triathlon training, SWIMBIKERUN.ph and its authors cannot be held liable for any injuries, health complications, or other adverse events that may occur as a result of following these programs. Always prioritize safety and seek expert advice when needed.
