Free Beginner Olympic Distance Triathlon Training Program Plan
Beginner Olympic Distance Triathlon Training Program: A 12-Week Guide to Optimize Performance
Embark on a 12-week journey tailored to elevate your performance in the Olympic Distance Triathlon. This program suits those with a solid fitness base or moving up from shorter triathlon distances, aiming to refine endurance, strength, and technique for a 1.5km swim, 40km bike, and 10km run.
Program Overview
Built on a foundation of proven training strategies, this program meticulously structures each phase to enhance your athletic capabilities, ensuring a holistic preparation.
Training Phases
- Base Phase: Establish endurance and technique, with a focus on consistent, moderate-intensity sessions that reinforce aerobic stability and skill proficiency.
- Build Phase: Intensify the regimen with varied endurance and speed drills, aimed at augmenting cardiovascular resilience and muscular fortitude.
- Peak Phase: Mirror race-day intensity, emphasizing high-octane sessions to acclimate your body and mind to forthcoming exertions.
- Taper Phase: Prioritize recovery and finesse your skills, tapering off the intensity to arrive at the start line rested, yet primed for peak performance.
Effort Levels Explained
The program navigates through ‘Easy,’ ‘Moderate,’ and ‘Hard’ effort levels:
- 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.
Workout Components
- Swim: Begin with moderate swim drills, focusing on stroke refinement and endurance. Progress to intensive swim sets to ready you for the open water.
- Bike: Combine steady rides with interval training, building endurance for sustained cycling and sprint capacity for challenging sections.
- Run: Start with time-focused runs to build base endurance, then introduce structured speedwork to enhance your transition strength and finishing kick.
Personalized, Technique-Driven Method
Distinctive in its approach, this program doesn’t solely chase pace. It prioritizes your unique technique and biomechanical efficiency, ensuring each workout maximizes your performance potential.
Embark on this program to not only prepare for race day but to transform your triathlon journey with structured, science-backed, and technique-driven training.
Week 1: Base Phase – General Notes
The first week introduces beginners to the foundational elements of triathlon training. Focus this week is on establishing consistent training habits, getting comfortable with each discipline, and understanding the body’s response to varied workouts.
Monday – Swim Training
Warm-up: 200m easy swim, focusing on comfort in the water
Main Set: 8 x 50m with 30 seconds rest, maintaining a steady effort
Cool Down: 100m easy swim, mixed strokes
Technique Focus: Streamline position, bilateral breathing
Mobility Exercise: Shoulder circles and arm swings, 5 minutes
Nutritional Tip: Hydrate well, light snack with protein post-swim
Tuesday – Cycling Training
Warm-up: 10 minutes easy pedaling
Main Set: 30 minutes cycling at a steady, manageable pace, cadence 80-85 RPM
Cool Down: 5 minutes winding down, easy pedaling
Technique Focus: Stable upper body, even pedal stroke
Mobility Exercise: Gentle leg stretches, focusing on quads and hamstrings, 5 minutes
Nutritional Tip: Meal with complex carbs and protein for recovery
Wednesday – Run Training
Warm-up: 5 minutes brisk walking
Main Set: 20 minutes jogging at a comfortable pace, cadence around 80 strides per minute
Cool Down: 5 minutes walking
Technique Focus: Upright posture, relaxed shoulders
Mobility Exercise: Calf and ankle stretches, 5 minutes
Nutritional Tip: Stay hydrated, small snack with carbs post-run
Thursday – Strength Training
Warm-up: 5 minutes of dynamic stretching
Main Set:
- 2 sets of 15 bodyweight squats
- 2 sets of 10 push-ups (knee variation if needed)
- 2 sets of 12 lunges (each leg)
- 2 sets of 20-second plank
Technique Focus: Proper alignment, controlled movements
Mobility Exercise: Full body stretching, focusing on flexibility, 5 minutes
Nutritional Tip: Protein-rich foods to aid muscle repair
Friday – Swim Training
Warm-up: 200m easy swim, focusing on feeling the water
Main Set: 6 x 50m with 20 seconds rest, focusing on form
Cool Down: 100m easy, choice of stroke
Technique Focus: Hand entry and catch phase of the stroke
Mobility Exercise: Gentle shoulder and wrist stretches, 5 minutes
Nutritional Tip: Balanced meal with carbs and protein, plus hydration
Saturday – Bike Training
Warm-up: 10 minutes easy cycling
Main Set: 45 minutes cycling at a comfortable pace, cadence around 85 RPM
Cool Down: 5 minutes easy cycling
Technique Focus: Consistent cadence, relaxed grip
Mobility Exercise: Lower back and hip stretches, 5 minutes
Nutritional Tip: Meal with a good mix of carbs and protein, stay hydrated
Sunday – Run Training
Warm-up: 5 minutes of walking, progressing to a light jog
Main Set: 25 minutes easy run, focusing on a steady cadence
Cool Down: 5 minutes walking
Technique Focus: Light foot strike, even breathing
Mobility Exercise: Leg stretches, focusing on flexibility, 5 minutes
Nutritional Tip: Recovery nutrients, include antioxidants from fruits or vegetables
Week 1 Summary
Week 1 sets the pace for the beginner’s training journey towards an Olympic distance triathlon. Emphasis has been on skill acquisition, establishing a training rhythm, and initiating the athlete’s adaptation to triathlon-specific workouts. Consistent application of technique and mobility work, coupled with diligent nutritional practices, will serve as the building blocks for the weeks ahead.
Week 2: Base Phase – General Notes
Progressing from the initial week, the second week amplifies the base training, focusing on building endurance and reinforcing technical proficiency across all disciplines.
Monday – Swim Training
Warm-up: 300m easy swim, integrating drills for technique
Main Set: 10 x 50m at a consistent pace with 20 seconds rest between sets
Cool Down: 100m easy swim using backstroke to relax the muscles
Technique Focus: Steady and controlled breathing, focus on pull-through
Mobility Exercise: Dynamic shoulder stretches, 5 minutes
Nutritional Tip: Immediate post-workout snack with a blend of protein and carbs
Tuesday – Cycling Training
Warm-up: 15 minutes of easy cycling to find rhythm
Main Set: 40 minutes of steady cycling, maintaining cadence between 80-90 RPM
Cool Down: 10 minutes easy pedaling to flush the legs
Technique Focus: Maintaining a smooth and circular pedal stroke
Mobility Exercise: Stretching focusing on hip flexors and glutes, 5 minutes
Nutritional Tip: Balanced recovery meal within 30 minutes post-workout
Wednesday – Run Training
Warm-up: 10 minutes incorporating walking and dynamic stretches
Main Set: 30 minutes of continuous running, aiming for a cadence of 85 strides per minute
Cool Down: 10 minutes of walking to aid recovery
Technique Focus: Midfoot strike and maintaining an upright posture
Mobility Exercise: Hamstring and quad stretches, 5 minutes
Nutritional Tip: Hydration with electrolytes, especially if weather conditions are warm
Thursday – Strength Training
Warm-up: 10 minutes of dynamic movements to prepare the muscles
Main Set:
- 3 sets of 15 bodyweight squats
- 3 sets of 12 modified push-ups
- 3 sets of 15 lunges per leg
- 3 sets of 30-second planks
Technique Focus: Core stability and alignment
Mobility Exercise: Full body stretch, with emphasis on core and lower back, 5 minutes
Nutritional Tip: Focus on lean proteins to aid muscle repair and growth
Friday – Swim Training
Warm-up: 300m with alternating strokes every 50m
Main Set: 8 x 75m with 15 seconds rest, concentrating on form and efficiency
Cool Down: 100m very easy swim, choice of stroke
Technique Focus: Catch phase and efficient kick
Mobility Exercise: Ankle flexibility exercises, 5 minutes
Nutritional Tip: Snack with a mix of simple and complex carbohydrates to quickly replenish energy
Saturday – Brick Training
Warm-up: 15 minutes easy cycling to warm up the legs
Main Set: 1 hour cycling at a sustainable pace, cadence 85-90 RPM, immediately followed by a 20-minute run at a steady pace, maintaining a cadence of 85 strides per minute
Cool Down: 10 minutes easy walking to bring heart rate down
Technique Focus: Smooth transition from cycling to running, maintaining form
Mobility Exercise: Hip and calf stretches, 5 minutes
Nutritional Tip: Post-workout meal rich in carbs for energy replenishment and protein for muscle recovery
Sunday – Run Training
Warm-up: 5 minutes of light jogging to increase heart rate
Main Set: 35 minutes easy run focusing on a relaxed, consistent pace
Cool Down: 5 minutes of easy walking
Technique Focus: Efficient arm swing and light steps
Mobility Exercise: Deep leg stretches, 5 minutes
Nutritional Tip: A well-rounded meal with complex carbs, proteins, and healthy fats
Week 2 Summary
Completion of Week 2 demonstrates a solid advancement in the beginner’s triathlon journey. With increased endurance and an improved grasp of technical skills, the athlete is encouraged to maintain focus on correct form, mobility, and nutrition as these aspects are crucial for successful adaptation and progression in the following weeks.
Week 3: Base Phase – General Notes
This week enhances endurance and technique, ensuring a gradual increase in workout intensity to avoid injury and encourage consistent progress.
Monday – Swim Training
Warm-up: 300m mixed strokes, focusing on form
Main Set: 6 x 100m at a moderate effort, 30 seconds rest between intervals
Cool Down: 200m focusing on long, deliberate strokes
Technique Focus: Streamlining body position and minimizing resistance
Mobility Exercise: 5 minutes of shoulder and wrist flexibility routines
Nutritional Tip: Intake of omega-3 fatty acids to support joint health
Tuesday – Cycling Training
Warm-up: 20 minutes of easy cycling to engage leg muscles
Main Set: 3 x 15 minutes at a steady effort with 5 minutes easy pedaling in between
Cool Down: 15 minutes of gradual reduction in pace
Technique Focus: Consistent cadence, 80-90 RPM, and relaxed upper body
Mobility Exercise: Stretching focused on quads, hamstrings, and calves for 5 minutes
Nutritional Tip: Meal with complex carbohydrates and lean proteins to aid muscle recovery
Wednesday – Run Training
Warm-up: 15 minutes of brisk walking transitioning into a jog
Main Set: 45-minute run with emphasis on maintaining a steady pace, target cadence 85-90 strides per minute
Cool Down: 10 minutes of easy pace to wind down
Technique Focus: Running economy – efficient use of energy at a consistent pace
Mobility Exercise: Dynamic leg swings and stretches, 5 minutes
Nutritional Tip: Hydration with a focus on electrolyte balance to prevent cramps
Thursday – Strength Training
Warm-up: Circuit of dynamic exercises for 10 minutes
Main Set:
- 2 sets of 20 bodyweight squats
- 2 sets of 15 push-ups or knee push-ups
- 2 sets of 20 lunges per leg
- 2 sets of 1-minute planks for core stability
Technique Focus: Proper form and alignment to maximize muscle engagement
Mobility Exercise: 5 minutes of yoga-inspired movements for full-body flexibility
Nutritional Tip: Snack on nuts and seeds for muscle-repairing magnesium and zinc
Friday – Swim Training
Warm-up: 200m easy swim, alternating strokes every 50m
Main Set: 4 x 150m with focus on even splits, 20 seconds rest
Cool Down: 200m choice of stroke at a relaxed pace
Technique Focus: Rhythmic breathing and maintaining a high elbow during the pull
Mobility Exercise: Gentle stretches for the neck and shoulders, 5 minutes
Nutritional Tip: Carbohydrates within 30 minutes post-workout to replenish glycogen
Saturday – Bike Training
Warm-up: 30 minutes easy riding to build into the workout
Main Set: 1 hour 30 minutes of cycling, maintaining a cadence of 85-95 RPM
Cool Down: 15 minutes of easy spinning to aid muscle recovery
Technique Focus: Consistent power output and smooth gear transitions
Mobility Exercise: Foam rolling for the IT band and calves, 5 minutes
Nutritional Tip: Balanced intake of carbs and proteins for recovery and muscle building
Sunday – Run Training
Warm-up: 10 minutes including a mix of walking, jogging, and dynamic stretches
Main Set: 50-minute run at a comfortable pace, cadence aim 85-90
Cool Down: Walk for 10 minutes to bring heart rate down gradually
Technique Focus: Relaxed shoulders and light foot strike to optimize efficiency
Mobility Exercise: Calf and Achilles tendon stretches, 5 minutes
Nutritional Tip: Recovery shake with a 3:1 carb to protein ratio for muscle repair
Week 3 Summary
Week 3 solidifies the base phase, intertwining increased workout durations with a sustained focus on technique. Adhering to nutritional guidance aids recovery and prepares the athlete for the intensified training in the upcoming weeks.
Week 4: Base Phase – General Notes
Continued progression in the base phase, with incremental increases in intensity and volume, prepares the athlete for the more demanding build phase.
Monday – Swim Training
Warm-up: 400m swimming with focus on form
Main Set: 8 x 100m at a moderate effort, 25 seconds rest between sets
Cool Down: 300m easy swimming, using different strokes
Technique Focus: Consistent pacing and efficient flip turns
Mobility Exercise: 5-minute routine for ankle and hip flexibility
Nutritional Tip: Lean proteins and complex carbs for post-training recovery
Tuesday – Cycling Training
Warm-up: 30 minutes of cycling at a low intensity
Main Set: 2 x 20 minutes at a moderate effort with 10 minutes of easy spinning recovery
Cool Down: 20 minutes winding down to a gentle pace
Technique Focus: Maintaining a smooth cadence of 85-95 RPM
Mobility Exercise: Post-ride stretching routine for 5 minutes, targeting hip flexors and glutes
Nutritional Tip: Small, frequent meals throughout the day to sustain energy levels
Wednesday – Run Training
Warm-up: 10 minutes of light jogging
Main Set: 60-minute continuous run with focus on steady-state pace, aim for 85-90 strides per minute
Cool Down: 15 minutes of walking to easy jogging
Technique Focus: Midfoot striking and upright posture
Mobility Exercise: Leg stretches and Achilles tendon care for 5 minutes
Nutritional Tip: Balanced hydration strategy, incorporating water and sports drinks
Thursday – Strength Training
Warm-up: 10 minutes of bodyweight exercises such as jumping jacks and arm circles
Main Set:
- 3 sets of 12 bodyweight squats
- 3 sets of 10 push-ups or modified push-ups
- 3 sets of 15 lunges per leg
- 3 sets of 30-second side planks each side
Technique Focus: Muscle engagement and stability
Mobility Exercise: Full-body stretch focusing on flexibility, lasting 5 minutes
Nutritional Tip: Protein-rich foods to repair and build muscle tissue
Friday – Swim Training
Warm-up: 200m easy pace with concentration on breathing
Main Set: 5 x 200m at a sustainable effort with 30 seconds rest between each set
Cool Down: 250m mixing backstroke and breaststroke for recovery
Technique Focus: Proper hand entry and catch in the water
Mobility Exercise: Shoulder circles and arm stretches, taking 5 minutes
Nutritional Tip: Electrolyte replenishment to support muscle function
Saturday – Brick Training
Warm-up: 15 minutes of light cycling to prepare the body
Main Set: Cycle 1 hour 15 minutes (moderate effort, 85-95 RPM) followed by a 30-minute transition run (steady pace, aim for 85-90 strides per minute)
Cool Down: 10 minutes of stretching focusing on transition muscles used
Technique Focus: Smooth transitions from cycling to running
Mobility Exercise: Hip flexor and quadriceps stretches for 5 minutes
Nutritional Tip: Immediate carb intake post-workout for quick energy replenishment
Sunday – Active Recovery
Warm-up: Casual walking, no strict timing
Main Set: Light activities such as yoga, swimming, or an easy bike ride, keeping intensity low
Cool Down: Emphasis on relaxation and breathing exercises
Technique Focus: Active recovery techniques
Mobility Exercise: Yoga or Pilates for 20 minutes to promote flexibility and circulation
Nutritional Tip: Focus on antioxidants from fruits and vegetables to aid in recovery
Week 4 Summary
This week, the beginner program has consolidated a strong base, setting a foundation for the upcoming build phase. Attention to recovery and nutrition complements the physical training, ensuring readiness for increased demands.
Week 5: Base to Build Transition – General Notes
This week marks the transition from base to build phase, introducing greater intensity while consolidating endurance gains from previous weeks.
Monday – Swim Training
Warm-up: 300m swim, focusing on long, smooth strokes
Main Set: 6 x 150m with increasing effort on each set, 30 seconds rest
Cool Down: 200m swim, mixing strokes for active recovery
Technique Focus: Streamlining body position and efficient breathing
Mobility Exercise: 5 minutes of dynamic shoulder stretches
Nutritional Tip: Incorporate omega-3 fatty acids for joint health and recovery
Tuesday – Cycling Training
Warm-up: 25 minutes progressive effort cycling
Main Set: 3 x 10 minutes at a higher intensity, 5 minutes easy spinning between sets
Cool Down: 15 minutes gentle cycling focusing on technique
Technique Focus: Consistent pedal stroke and posture
Mobility Exercise: Stretching for quadriceps, hamstrings, and calves for 5 minutes
Nutritional Tip: Complex carbs and protein within 30 minutes post-training
Wednesday – Run Training
Warm-up: 10-minute brisk walk to jog
Main Set: 45-minute run at a consistent pace, aiming for 85 strides per minute
Cool Down: 10-minute walk focusing on deep breathing
Technique Focus: Upright running form and efficient stride
Mobility Exercise: 5-minute post-run stretch focusing on hip and leg mobility
Nutritional Tip: Balanced meal with a mix of carbs and proteins for muscle repair
Thursday – Strength and Conditioning
Warm-up: 10 minutes of dynamic movements including lunges and arm swings
Main Set:
- 3 sets of 10 reps of bodyweight squats
- 3 sets of 12 reps of push-ups (knee modification if necessary)
- 3 sets of 12 reps of alternating lunges
- 3 sets of 30-second planks for core stability
Technique Focus: Proper form and controlled movement
Mobility Exercise: 5-minute stretch targeting all major muscle groups
Nutritional Tip: Hydration focus, with water intake spread consistently throughout the day
Friday – Swim Training
Warm-up: 200m easy swim concentrating on breathing
Main Set: 10 x 50m at a moderate effort with 15 seconds rest between each
Cool Down: 200m using a stroke of choice for relaxation
Technique Focus: Consistency in stroke rate and breathing pattern
Mobility Exercise: Full-body stretches with emphasis on the torso for 5 minutes
Nutritional Tip: Snack on fruits and nuts for quick energy and nutrient boost
Saturday – Long Cycle Day
Warm-up: 20 minutes of easy cycling to warm up the muscles
Main Set: 90 minutes of cycling at a steady pace, keeping RPMs at 85-95
Cool Down: 15 minutes of winding down to a very easy pace
Technique Focus: Smooth transitions through gears and maintaining a stable core
Mobility Exercise: 5 minutes of lower back and hamstring stretches
Nutritional Tip: Immediate post-ride meal with carbs and proteins for recovery
Sunday – Long Run Day
Warm-up: 15 minutes of walking building to a light jog
Main Set: 1 hour run at an easy to moderate pace, focusing on maintaining 85 strides per minute
Cool Down: 15 minutes walking to ease out of the run
Technique Focus: Consistent pace and relaxed breathing
Mobility Exercise: Calf and foot stretches for 5 minutes to prevent tightness
Nutritional Tip: Recovery smoothie with protein, carbs, and healthy fats
Week 5 Summary
This week has bridged the transition from foundational endurance to building strength and resilience. The workouts have been crafted to challenge the athlete’s developing abilities while maintaining a focus on technique and recovery.
Week 6: Build Phase Intensification – General Overview
Focus intensifies as the program progresses into the build phase. Efforts target improved performance through structured intensity and volume adjustments.
Monday – Rest Day
Recovery remains critical; use this day for complete rest.
Tuesday – Swim Training
Warm-up: 400m easy swim, emphasizing on elongating the stroke
Main Set: 4 x 100m at race pace, 30 seconds rest; followed by 4 x 50m sprints, 20 seconds rest
Cool Down: 300m mixed stroke at a relaxed pace
Technique Focus: Turn efficiency and streamlined push-offs
Mobility Exercise: Shoulder rotations and stretches for 5 minutes
Nutritional Tip: Increase protein intake to support muscle repair
Wednesday – Bike Training
Warm-up: 30 minutes of cycling at a low resistance
Main Set: 5 x 6 minutes at a hard but sustainable effort, with cadence around 90 RPM, 4 minutes of easy spinning recovery
Cool Down: 20 minutes of gentle cycling focusing on smooth pedal strokes
Technique Focus: Body position and smooth power application
Mobility Exercise: Foam rolling quads, hamstrings, and glutes for 5 minutes
Nutritional Tip: Balanced intake of carbs and protein post-workout for replenishment
Thursday – Run Training
Warm-up: 15-minute easy jog, incrementally increasing pace
Main Set: 2 x 15 minutes at a moderate effort with a focus on maintaining 90 strides per minute, 5 minutes easy jogging between sets
Cool Down: 10 minutes of gentle jogging to walking pace
Technique Focus: Consistent cadence and relaxed upper body
Mobility Exercise: Dynamic leg swings and stretches for 5 minutes
Nutritional Tip: Hydration with electrolytes to replenish lost minerals
Friday – Strength and Conditioning
Warm-up: 10-minute brisk walk progressing to light jogging
Main Set:
- 3 sets of 12 reps of bodyweight squats with a focus on form
- 3 sets of 15 reps of push-ups ensuring full range of motion
- 3 sets of 15 reps of lunges per leg, maintaining upright posture
- 3 sets of 45-second planks, focusing on core engagement
Cool Down: Stretching routine for all major muscle groups for 5 minutes
Technique Focus: Alignment and controlled movements
Mobility Exercise: Yoga poses targeting core and balance for 5 minutes
Nutritional Tip: Incorporate leafy greens for micronutrient recovery support
Saturday – Brick Training
Warm-up: 15 minutes of cycling at an easy pace to prepare the body
Main Set: Cycle for 1 hour at a steady state effort, immediately followed by a 30-minute run at a comfortable pace, focusing on quick transition
Cool Down: 10 minutes of light activity to lower heart rate gradually
Technique Focus: Transition efficiency and maintaining form when fatigued
Mobility Exercise: Full body stretch, emphasizing on hip flexors and ankles for 5 minutes
Nutritional Tip: Post-workout snack rich in carbs and protein for recovery
Sunday – Long Run
Warm-up: 20-minute walk to a jog transition
Main Set: 1 hour 15 minutes continuous run at an easy endurance pace, aiming for 85-90 strides per minute
Cool Down: 15 minutes of walking to aid in recovery
Technique Focus: Steady pace and breathing rhythm
Mobility Exercise: Lower body stretches focusing on calves and hamstrings for 5 minutes
Nutritional Tip: Meal rich in complex carbohydrates and protein to aid long run recovery
Week 6 Recap
Week 6 concludes with a solidified build phase, where endurance and speed blend. Adherence to technique, combined with nutritional strategies, supports recovery and prepares for upcoming training demands.
Week 7: Build Phase – Endurance and Strength Enhancement
The seventh week maintains the trajectory towards peak fitness, emphasizing endurance and strength.
Monday – Rest Day
Absolute rest to aid tissue repair and psychological well-being.
Tuesday – Swim Training
Warm-up: 500m easy swim, focusing on breathing rhythm
Main Set: 8 x 50m at a higher intensity with 15 seconds rest, 400m at a steady pace without break
Cool Down: 200m using backstroke to relax shoulder muscles
Technique Focus: Hand entry and catch phase of stroke
Mobility Exercise: 5 minutes of neck and shoulder stretches
Nutritional Tip: Intake of omega-3 fatty acids for joint health
Wednesday – Bike Training
Warm-up: 20 minutes gradually building intensity
Main Set: 4 x 10 minutes at a challenging effort, maintaining 85-95 RPM, with 5 minutes of easy cycling between efforts
Cool Down: 15 minutes of relaxed cycling focusing on even breathing
Technique Focus: Consistent cadence and aero position
Mobility Exercise: Calf and hamstring stretches for 5 minutes
Nutritional Tip: Carbohydrate-rich snacks to refuel energy stores
Thursday – Run Training
Warm-up: 10 minutes starting from walking to running
Main Set: 3 x 10 minutes at a tempo pace with a target of 88-92 strides per minute, 3 minutes of walking between sets
Cool Down: 10 minutes of easy jogging to a walk
Technique Focus: Midfoot striking and upright posture
Mobility Exercise: Achilles and plantar fascia stretches for 5 minutes
Nutritional Tip: Hydration strategy focusing on both water and electrolyte intake
Friday – Strength and Conditioning
Warm-up: Dynamic stretching for 10 minutes
Main Set:
- 3 sets of 10 reps of single-leg deadlifts for balance and hamstring strength
- 3 sets of 12 reps of seated rows to enhance back strength
- 3 sets of 12 reps of overhead presses for shoulder stability
- 3 sets of 1-minute side planks per side for core resilience
Cool Down: Yoga sequence for flexibility and relaxation for 10 minutes
Technique Focus: Core engagement and full range of motion
Mobility Exercise: Deep tissue massage with a foam roller for 5 minutes
Nutritional Tip: Protein-rich meal to support muscle recovery
Saturday – Long Bike Ride
Warm-up: 15 minutes easy riding to engage muscles
Main Set: 2 hours of steady cycling with a focus on maintaining 80-90 RPM
Cool Down: 20 minutes winding down to an easy pace
Technique Focus: Pedal efficiency and smooth gear transitions
Mobility Exercise: Full body stretches, paying special attention to the lower back and hips for 5 minutes
Nutritional Tip: Post-ride meal with a balanced ratio of carbs to protein
Sunday – Long Run
Warm-up: Gradual 15-minute transition from walk to run
Main Set: 1 hour and 30 minutes of running at a conversational pace, aiming for 85-90 strides per minute
Cool Down: 15 minutes of walking, decreasing heart rate progressively
Technique Focus: Rhythmic breathing and relaxed hands
Mobility Exercise: Static stretching focusing on leg muscles for 5 minutes
Nutritional Tip: Complex carbs within 30 minutes post-run to replenish glycogen
End of Week 7 Synopsis:
Progression in training volume and intensity should now be evident. This week’s regimen reinforces the importance of technique, strength, and endurance—a harmonious blend that is vital for the upcoming peak phase.
Week 8: Build Phase – Intensity and Transition
This week’s focus shifts towards honing in on intensity while ensuring seamless transition between disciplines.
Monday – Rest Day
Complete rest to allow for recovery and adaptation.
Tuesday – Swim Training
Warm-up: 400m easy swim, focusing on consistent stroke rate
Main Set: 10 x 100m at moderate effort with 20 seconds rest, emphasizing streamlined body position
Cool Down: 300m easy swim, mixing strokes
Technique Focus: Efficient flip turns and transitions
Mobility Exercise: Shoulder rotations and hip flexor stretches for 5 minutes
Nutritional Tip: Increase water intake to aid in hydration
Wednesday – Bike to Run Transition (Brick Workout)
Bike Session:
Warm-up: 30 minutes easy cycling
Main Set: 5 x 5 minutes at a higher effort with cadence above 90 RPM, 5 minutes easy cycling between
Transition: 5 minutes of easy spinning before moving to run
Run Session:
Main Set: 30 minutes steady run aiming for a cadence of 90 strides per minute
Cool Down: 10 minutes of walking to lower heart rate
Technique Focus: Smooth transition from cycling to running mechanics
Mobility Exercise: Leg swings and ankle circles for 5 minutes
Nutritional Tip: Carbohydrate intake during the bike to run transition for sustained energy
Thursday – Strength and Conditioning
Warm-up: Bodyweight exercises like lunges and squats for 10 minutes
Main Set:
- 3 sets of 15 reps push-ups for upper body endurance
- 3 sets of 15 reps squats for leg strength
- 3 sets of 1-minute plank holds for core stability
- 3 sets of 15 reps reverse lunges for balance
Cool Down: Stretching sequence targeting major muscle groups for 10 minutes
Technique Focus: Control and stability in all movements
Mobility Exercise: Lower back and abdominal stretches for 5 minutes
Nutritional Tip: Lean protein sources to aid muscle repair
Friday – Swim Training
Warm-up: 300m easy with a focus on breath control
Main Set: 12 x 50m at a robust pace with 15 seconds rest, concentrating on high elbow catch
Cool Down: 200m cooldown with light kicking
Technique Focus: Synchronized breathing with arm strokes
Mobility Exercise: Dynamic stretches for shoulders and chest for 5 minutes
Nutritional Tip: Electrolyte-rich fluids post-swim to replenish minerals
Saturday – Long Bike Ride
Warm-up: 20 minutes of progressive cycling
Main Set: 2 hours 30 minutes continuous ride at a steady effort, maintaining 80-90 RPM
Cool Down: 20 minutes winding down, focusing on deep breathing
Technique Focus: Consistent energy output and aero positioning
Mobility Exercise: Stretching the quads, hamstrings, and glutes for 5 minutes
Nutritional Tip: A mix of complex carbs and protein post-ride to aid recovery
Sunday – Long Run
Warm-up: 15-minute gradual buildup from walk to run
Main Set: 1 hour 40 minutes continuous running at a steady effort, targeting 85-90 strides per minute
Cool Down: 15 minutes of light jogging to walking, reducing heart rate
Technique Focus: Steady cadence and relaxed upper body
Mobility Exercise: Static stretching for the lower body for 5 minutes
Nutritional Tip: Recovery meal with carbs and protein, plus hydration
End of Week 8 Synopsis:
Training this week was about sharpening technique and ensuring athletes can comfortably shift gears between disciplines, which is essential for race day success. Intensity within workouts was increased, providing a solid foundation for the peak phase ahead.
Week 9: Peak Phase – Refining Speed and Endurance
Entering the peak phase, the regimen sharpens the athlete’s speed and endurance, preparing for race conditions.
Monday – Rest Day
Complete rest, vital for physiological recovery and mental preparedness.
Tuesday – Swim Training
Warm-up: 500m at a comfortable pace, focusing on smooth strokes
Main Set: 6 x 200m at race pace with 30 seconds rest, concentrate on maintaining form
Cool Down: 200m easy swim, using different strokes
Technique Focus: Consistent pace throughout the set
Mobility Exercise: Gentle stretching for shoulders and arms
Nutritional Tip: Balanced meal with carbohydrates and proteins post-training
Wednesday – Bike Intervals
Warm-up: 20 minutes easy cycling
Main Set: 8 x 4 minutes at a hard but sustainable effort, cadence around 85-95 RPM, with 2 minutes easy cycling between
Cool Down: 20 minutes of easy pedaling
Technique Focus: Smooth pedal strokes and aero positioning
Mobility Exercise: Calf and hamstring stretches
Nutritional Tip: Carb-rich snack within 30 minutes post-workout
Thursday – Run Intervals
Warm-up: 15 minutes of jogging
Main Set: 10 x 3 minutes at a hard effort with 1 minute walking rest, targeting 85-95 strides per minute
Cool Down: 15 minutes of easy jogging
Technique Focus: Midfoot striking and upright posture
Mobility Exercise: Lower body stretching focusing on quads and hip flexors
Nutritional Tip: Hydrate with an electrolyte solution
Friday – Strength and Conditioning
Warm-up: 10 minutes of dynamic stretching
Main Set:
- 3 sets of 12 reps bodyweight squats for lower body strength
- 3 sets of 12 reps push-ups for upper body conditioning
- 3 sets of 15 reps walking lunges to enhance balance
- 3 sets of 1-minute plank for core stability
Cool Down: Full body stretching, emphasizing flexibility
Technique Focus: Proper form and alignment in all exercises
Mobility Exercise: Yoga poses for improved range of motion
Nutritional Tip: Snack on nuts and seeds for healthy fats
Saturday – Long Bike Ride
Warm-up: 25 minutes gradual intensity increase
Main Set: 3 hours steady riding, maintaining 80-90 RPM
Cool Down: 20 minutes winding down, focusing on relaxed breathing
Technique Focus: Efficient energy use and maintaining rhythm
Mobility Exercise: Stretching focusing on lower back and glutes
Nutritional Tip: Post-ride meal with a balance of carbs and protein
Sunday – Long Run
Warm-up: 10-minute walk transitioning to a jog
Main Set: 1 hour 50 minutes steady run at a sustainable pace, cadence around 85-90
Cool Down: 15 minutes of walking
Technique Focus: Rhythmic breathing and relaxed arm carriage
Mobility Exercise: Stretching focusing on calves, hamstrings, and Achilles
Nutritional Tip: Recovery smoothie with protein, carbs, and antioxidants
End of Week 9 Overview:
This week’s focus on interval training and longer weekend sessions is to push the envelope of the athlete’s speed and endurance capacities. The strategic placement of rest and recovery is aligned with achieving peak performance.
Week 10: Taper Phase – Preparation for Race Day
As the program approaches its culmination, the intensity reduces to optimize recovery and performance for the upcoming race.
Monday – Rest Day
Total rest to support recovery processes, optimizing physical and mental sharpness.
Tuesday – Swim: Technique and Speed
Warm-up: 400m easy swim, integrating different strokes
Main Set: 4 x 100m at race pace with 20 seconds rest, focusing on stroke efficiency
Cool Down: 200m easy, focusing on breathing and relaxation
Technique Focus: Streamlining and turnover rate
Mobility Exercise: Shoulder rotations and stretches
Nutritional Tip: Maintain hydration with water and electrolytes
Wednesday – Bike: Tempo Ride
Warm-up: 15 minutes increasing to moderate effort
Main Set: 1 hour at a steady, moderate pace, cadence between 85-90 RPM
Cool Down: 15 minutes of easy cycling to facilitate recovery
Technique Focus: Aerodynamic position and smooth pedaling
Mobility Exercise: Lower back and leg stretches
Nutritional Tip: Consume a mix of complex carbs and proteins post-ride
Thursday – Run: Short Intervals
Warm-up: 10 minutes of easy jogging
Main Set: 6 x 400m at a fast pace with 1-minute rest intervals, aiming for 90-95 strides per minute
Cool Down: 10 minutes of easy jogging
Technique Focus: Running economy and foot placement
Mobility Exercise: Dynamic leg swings and stretches
Nutritional Tip: Rehydrate and replenish glycogen stores immediately after
Friday – Strength and Mobility
Warm-up: 10 minutes of dynamic movements
Main Set:
- 2 sets of 10 reps bodyweight squats for lower body endurance
- 2 sets of 10 reps push-ups focusing on upper body strength
- 2 sets of 12 reps reverse lunges per leg for stability
- 2 sets of 45 seconds side planks each side for core resilience
Cool Down: Stretching for all major muscle groups
Technique Focus: Core engagement and muscle activation
Mobility Exercise: Pilates exercises for core and alignment
Nutritional Tip: Lean proteins and vegetables for muscle repair and recovery
Saturday – Brick Workout: Bike to Run Transition
Bike: 1 hour 30 minutes ride at a steady pace, cadence 85-90 RPM
Transition: Immediately switch to a 30-minute run at a comfortable pace, aiming for a 88-92 stride frequency
Cool Down: Full body stretching with an emphasis on hip flexors
Technique Focus: Transition efficiency and pacing
Mobility Exercise: Hip circles and ankle mobility drills
Nutritional Tip: Balanced intake of carbs and proteins for recovery
Sunday – Long Run
Warm-up: 15-minute brisk walk progressing to jog
Main Set: 1 hour 20 minutes comfortable run, maintaining a cadence of 85-90
Cool Down: 15 minutes of walking to lower heart rate gradually
Technique Focus: Consistent pace and relaxed breathing
Mobility Exercise: Full body stretching, with focus on lower limbs
Nutritional Tip: Recovery nutrients, primarily carbohydrates and some protein, within 30 minutes of exercise completion
End of Week 10 Overview:
This week’s focus is on maintaining fitness while allowing the body to rest and recover. The workouts are designed to keep muscles engaged without inducing fatigue, ensuring readiness for race day. The reduced volume and maintained intensity are key for a successful taper phase.
Week 11: Taper Phase – Final Preparations
This week further reduces the training volume while keeping the intensity consistent, ensuring athletes are rested, sharp, and ready for race day.
Monday – Rest Day
Complete rest, allowing for mental and physical recuperation crucial before the race.
Tuesday – Swim: Speed Sharpening
Warm-up: 300m easy swim, mixing strokes
Main Set: 6 x 50m at higher than race pace with 30 seconds rest, concentrating on powerful strokes
Cool Down: 200m very easy, focusing on form and relaxation
Technique Focus: High elbow catch and efficient kick
Mobility Exercise: Shoulder and chest stretches
Nutritional Tip: Stay hydrated and maintain a balanced diet
Wednesday – Bike: Active Recovery
Duration: 1 hour of cycling at a low intensity, cadence around 80-85 RPM
Purpose: Maintain leg turnover without causing fatigue
Cool Down: Gentle stretching to promote flexibility
Technique Focus: Smooth pedal strokes and relaxed upper body
Mobility Exercise: Leg and hip flexor stretches
Nutritional Tip: Prioritize carbohydrates to maintain energy levels
Thursday – Run: Tempo Intervals
Warm-up: 15 minutes of light jogging
Main Set: 3 x 10 minutes at a comfortably hard pace with 5 minutes of easy jogging between sets
Cool Down: 10 minutes of walking to lower heart rate
Technique Focus: Rhythmic breathing and midfoot striking
Mobility Exercise: Calf stretches and foam rolling
Nutritional Tip: Post-run snack with carbs and protein for recovery
Friday – Strength: Functional Mobility
Circuit:
- 2 sets of 10 reps bodyweight squats
- 2 sets of 10 reps alternating lunges
- 2 sets of 15 reps core rotations
- 2 sets of 15 seconds planks on each side
Cool Down: Full-body stretching, focusing on areas of tightness
Technique Focus: Stability and core control
Mobility Exercise: Dynamic stretching focusing on full range of motion
Nutritional Tip: Light, easily digestible meals with a focus on hydration
Saturday – Brick Workout: Shortened Duration
Bike: 1 hour with the last 15 minutes at race pace, cadence 85-95 RPM
Run: Immediately follow with a 20-minute run at race pace, targeting a cadence of 88-92
Cool Down: Stretching focusing on rapid muscle recovery
Technique Focus: Efficient transitions and pacing control
Mobility Exercise: Lower back, hamstring, and quad stretches
Nutritional Tip: Balanced meal within 1 hour of training, focusing on recovery
Sunday – Run: Endurance Maintenance
Warm-up: 10 minutes of brisk walking
Main Set: 1 hour steady run at a comfortable pace, focusing on maintaining a cadence of 85-90
Cool Down: 15 minutes of walking plus stretching
Technique Focus: Consistent pace and relaxed posture
Mobility Exercise: Yoga or Pilates-based stretching for overall flexibility
Nutritional Tip: Pre-run fueling with easily digestible carbs, post-run recovery with a mix of carbs and protein
Week 11 Summary:
This week’s goal is to continue the taper by reducing volume, maintaining a sharpness in speed and keeping the body in tune with the impending race demands. The emphasis is on fine-tuning technique, ensuring mobility, and optimizing nutrition for peak performance.
Week 12: Race Week
Final preparations with minimal stress to the body while keeping the systems engaged and ready for the event.
Monday – Swim: Technique Polish
Warm-Up: 200m easy swim with focus on breathing
Main Set: 4 x 100m with 20 seconds rest, concentrating on stroke efficiency
Cool Down: 100m easy swim, incorporating backstroke to relax shoulders
Technique Focus: Streamlining and smooth transitions between strokes
Mobility Exercise: Shoulder rotations and gentle stretch of the torso
Nutritional Tip: Start carb-loading strategy, emphasizing complex carbohydrates
Tuesday – Bike: Spin Out
Duration: 30 minutes of cycling at a low intensity, maintaining a cadence around 90 RPM
Purpose: Engage leg muscles without inducing fatigue
Cool Down: Light stretching for the legs and lower back
Technique Focus: Consistent cadence and relaxed grip
Mobility Exercise: Gentle leg swings and ankle rotations
Nutritional Tip: Hydrate well, complement with electrolyte-rich fluids
Wednesday – Run: Short Interval Work
Warm-Up: 10 minutes of easy jogging
Main Set: 5 x 2 minutes at race pace with 2 minutes of walking between for recovery
Cool Down: 10 minutes of easy jogging or walking
Technique Focus: Light, quick steps maintaining form
Mobility Exercise: Dynamic leg stretches and hip flexor mobility
Nutritional Tip: Continue carb-loading, avoid new or unfamiliar foods
Thursday – Rest Day
Activity: Complete rest, mental preparation, and strategy review
Technique Focus: Visualization of race day and transition areas
Mobility Exercise: Deep breathing and mental relaxation techniques
Nutritional Tip: Balanced meals, staying clear of heavy or rich foods
Friday – Swim: Activation
Duration: 15-minute swim with a mix of easy swimming and a few race pace lengths
Purpose: Keep muscles loose and ready
Cool Down: Light stretching focusing on upper body
Technique Focus: Final tune-up of stroke mechanics
Mobility Exercise: Gentle stretching of the arms and back
Nutritional Tip: Adequate hydration, small carb-based meals, and snacks
Saturday – Bike & Run: Pre-Race Brick
Bike: 20 minutes with a few pickups at race intensity, cadence around 95 RPM
Run: Immediately follow with a 10-minute run, focusing on finding race pace quickly
Cool Down: Stretching focusing on quick muscle release
Technique Focus: Transition efficiency and pacing
Mobility Exercise: Foam rolling for leg muscles
Nutritional Tip: Finalize carb intake, early dinner, and a good night’s sleep
Sunday – Race Day
Warm-Up: As per individual needs and race logistics allow
Race: Execute the plan, focus on personal technique cues, maintain nutrition and hydration strategy
Post-Race: Cool down, refuel, and celebrate the accomplishment
Week 12 Summary:
This final week prioritizes rest, mental preparation, and a few light sessions to prime the body for race day. The training load is minimal to ensure energy systems are at full capacity for the event. Technique and mobility work continue to be important, with a strong focus on nutrition to ensure optimal performance and recovery.
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.
