Free Advanced Sprint Distance Triathlon Training Program Plan
Advanced 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
Initiate the first week with a focus on building endurance, technique, and a solid aerobic base. Efforts should be consistent, with attention to form and cadence across disciplines.
Monday – Swim Training
Warm-up: 300m mixed strokes, easy pace
Main Set: 8 x 100m freestyle at a steady pace, 20 seconds rest between reps
Cool Down: 200m easy choice stroke
Technique Focus: Streamline position, bilateral breathing
Mobility Exercise: Shoulder circles and arm stretches, 10 minutes
Nutritional Tip: Balanced breakfast to fuel the session, including carbohydrates and protein
Tuesday – Bike Training
Warm-up: 20-minute easy spin, focus on smooth pedaling
Main Set: 1 hour cycling at a steady pace, maintaining 90-100 RPM
Cool Down: 15-minute easy spin
Technique Focus: Steady cadence, relaxed upper body
Mobility Exercise: Foam rolling for quads and hamstrings, 10 minutes
Nutritional Tip: Snack on a mix of carbs and protein within 30 minutes post-workout
Wednesday – Run Training
Warm-up: 10-minute brisk walk transitioning to a jog
Main Set: 30-minute continuous run, targeting 85-95 strides per minute
Cool Down: 10-minute walk to jog
Technique Focus: Upright posture, light foot strike
Mobility Exercise: Calf and hamstring stretches, 10 minutes
Nutritional Tip: Hydration with water or an electrolyte drink
Thursday – Strength and Conditioning
Warm-up: 10-minute dynamic stretching routine
Main Set:
- 2 sets of 20 bodyweight squats
- 2 sets of 15 push-ups
- 2 sets of 20 lunges per leg
- 2 sets of 30-second planks
Cool Down: Stretching focusing on the major muscle groups
Technique Focus: Core engagement, controlled movements
Mobility Exercise: Stretching routine targeting all major muscle groups, 10 minutes
Nutritional Tip: A balanced meal with carbs, protein, and healthy fats
Friday – Swim Training
Warm-up: 200m easy swim
Main Set: 4 x 200m at moderate effort with 30 seconds rest
Cool Down: 200m kicking with a board
Technique Focus: Hand entry and catch phase of the stroke
Mobility Exercise: Ankle flexibility exercises, 10 minutes
Nutritional Tip: Eat a meal rich in complex carbs and protein post-training
Saturday – Long Bike Ride
Warm-up: 20-minute easy cycling
Main Set: 2-hour ride at a steady effort, focus on maintaining 85-95 RPM
Cool Down: 15-minute easy spin
Technique Focus: Aerodynamic position, smooth gear changes
Mobility Exercise: Lower back and glute stretches, 10 minutes
Nutritional Tip: Mid-ride nutrition, such as energy gels or bars, and post-ride meal planning
Sunday – Long Run
Warm-up: 15-minute walk progressing to a light jog
Main Set: 60-minute run at a steady, manageable pace
Cool Down: 10-minute walk
Technique Focus: Consistent pace, breathing rhythm
Mobility Exercise: Post-run stretch focusing on hip flexors and quadriceps, 10 minutes
Nutritional Tip: Recovery shake or meal with a balance of carbs and protein
Weekly Summary
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 Continuation – General Notes
Continue to reinforce aerobic base and strength, incrementally increasing training intensity. Focus on technique refinement and efficient energy use.
Monday – Swim Training
Warm-up: 400m, alternating between freestyle and backstroke every 100m
Main Set: 10 x 100m freestyle, increasing effort every 2nd 100m, 15 seconds rest
Cool Down: 300m, choice of stroke at a low intensity
Technique Focus: Consistent stroke rate, efficient flip turns
Mobility Exercise: Dynamic shoulder stretches, 10 minutes
Nutritional Tip: Snack on fruits or energy bars to quickly replenish energy stores
Tuesday – Bike Training
Warm-up: 30-minute gradual build in intensity
Main Set: 90 minutes cycling, include 5 x 5-minute efforts at a higher intensity, cadence between 90-105 RPM, with 5 minutes easy spin recovery
Cool Down: 20-minute easy spin
Technique Focus: Smooth cadence, maintaining power output on efforts
Mobility Exercise: Hip and hamstring stretches, 10 minutes
Nutritional Tip: Balanced intake of carbs and protein within 45 minutes after workout
Wednesday – Run Training
Warm-up: 15-minute easy jog
Main Set: Fartlek session – 45 minutes of running with varied pace, focus on 90-100 strides per minute during efforts
Cool Down: 10-minute easy jog
Technique Focus: Running economy, quick turnover during fast segments
Mobility Exercise: Leg swings and hip circles, 10 minutes
Nutritional Tip: Hydration focus, incorporating a sports drink with electrolytes
Thursday – Strength and Conditioning
Warm-up: 10-minute low-intensity cardio of choice
Main Set:
- 3 sets of 25 bodyweight squats
- 3 sets of 20 push-ups
- 3 sets of 25 lunges per leg
- 3 sets of 60-second planks
Cool Down: Full-body stretching, focusing on deep muscle release
Technique Focus: Proper alignment, muscle engagement
Mobility Exercise: Yoga poses targeting core and balance, 15 minutes
Nutritional Tip: Small meals or snacks rich in nutrients throughout the day
Friday – Swim Training
Warm-up: 300m easy, mixing strokes
Main Set: 6 x 200m with increasing effort on each, 30 seconds rest
Cool Down: 200m easy backstroke
Technique Focus: High elbow catch, minimizing drag
Mobility Exercise: Ankle flexibility work, 10 minutes
Nutritional Tip: Post-training smoothie with protein and simple carbohydrates
Saturday – Long Bike Ride
Warm-up: 25-minute easy cycling
Main Set: 2.5 hours steady ride, focus on maintaining 85-100 RPM, include 6 x 10-minute blocks at threshold effort with 5 minutes recovery
Cool Down: 20-minute easy spin
Technique Focus: Consistent effort during threshold blocks, relaxed breathing
Mobility Exercise: Spinal twists and stretches, 10 minutes
Nutritional Tip: Mid-ride nutrition strategy with a mix of carbohydrates and electrolytes
Sunday – Long Run
Warm-up: 20-minute brisk walk, progressing to a light jog
Main Set: 75-minute run at a consistent, moderate effort
Cool Down: 15-minute walk to jog down
Technique Focus: Sustained effort, fluid motion
Mobility Exercise: Stretch routine focusing on glutes, quads, and hamstrings, 15 minutes
Nutritional Tip: Meal with a higher glycemic index to aid in rapid recovery
Weekly Summary
Week 2 concludes with a heightened sense of endurance and strength. Building on the first week, there’s a notable increase in both intensity and duration. Continue to prioritize recovery as training demands escalate, ensuring consistent progress toward race day.
Week 3: Build Phase Initiation – General Notes
Commence the build phase with focused intensity and volume. This phase emphasizes honing race-specific skills and increasing endurance.
Monday – Bike Training
Warm-up: 30 minutes of easy cycling, gradually building intensity
Main Set: 2 hours of cycling at a steady state, including 6 x 5-minute intervals at high intensity, 90-100 RPM, with 5 minutes of easy spin recovery
Cool Down: 20 minutes of easy cycling to flush out the legs
Technique Focus: Stable upper body, efficient power transfer in intervals
Mobility Exercise: Pelvic and lower back stretches, 10 minutes
Nutritional Tip: Complex carbohydrates in the meal post-training for replenishment
Tuesday – Swim Training
Warm-up: 300m mixing strokes every 100m
Main Set: 5 x 200m at a strong, consistent pace with 30 seconds rest, 200m kick with board
Cool Down: 300m easy choice of stroke
Technique Focus: Streamlined body position, maintaining stroke length
Mobility Exercise: Core stabilizing exercises, 10 minutes
Nutritional Tip: A protein shake with a banana to aid muscle recovery
Wednesday – Run Training
Warm-up: 20-minute jog, progressively increasing speed
Main Set: 1 hour and 30 minutes run, including 4 x 10-minute tempo runs at threshold pace, 80-90 RPM, with 5 minutes of easy jogging in between
Cool Down: 10 minutes of walking to a gentle jog
Technique Focus: Rhythmic breathing, midfoot strike during tempo runs
Mobility Exercise: Dynamic leg stretches, 10 minutes
Nutritional Tip: Rehydrate with an electrolyte solution to restore balance
Thursday – Strength and Conditioning
Warm-up: 10 minutes of dynamic stretching
Main Set:
- 4 sets of 20 step-ups on a bench
- 4 sets of 15 tricep dips
- 4 sets of 20 mountain climbers
- 4 sets of 30-second side planks each side
Cool Down: Full-body stretching with an emphasis on the lower body
Technique Focus: Core activation, full range of motion
Mobility Exercise: Foam rolling for myofascial release, 15 minutes
Nutritional Tip: Lean proteins and green leafy vegetables to aid tissue repair
Friday – Swim Training
Warm-up: 400m easy swim, no rush
Main Set: 8 x 100m at race pace with 20 seconds rest, followed by 200m pulling with paddles
Cool Down: 200m easy with focus on breathing
Technique Focus: High cadence kicking, relaxed upper body
Mobility Exercise: Shoulder rotations and stretches, 10 minutes
Nutritional Tip: Hydrate well and consider a snack with both protein and carbs
Saturday – Brick Training
Warm-up: 20-minute easy cycle
Main Set: Cycle for 2 hours 30 minutes at a steady, moderate pace, 90 RPM, followed immediately by a 30-minute transition run at race pace
Cool Down: 10 minutes of easy walking to bring the heart rate down
Technique Focus: Smooth transitions from bike to run, maintaining form
Mobility Exercise: Stretching routine targeting hip flexors and calves, 10 minutes
Nutritional Tip: A recovery drink with a 4:1 carb to protein ratio post-workout
Sunday – Recovery and Technique
Warm-up: 20-minute gentle swim or cycle
Main Set: 60 minutes focusing on technical drills in your weakest discipline
Cool Down: 20 minutes of easy movement in the chosen discipline
Technique Focus: Precision in technique, efficiency of movement
Mobility Exercise: Gentle yoga or Pilates to enhance flexibility, 20 minutes
Nutritional Tip: Focus on antioxidants with a variety of fruits and vegetables
Weekly Summary
With Week 3’s conclusion, the build phase is underway, signaling a pivotal point in the program. Training intensity reflects race day demands, and nutrition is crucial for recovery. This week’s efforts lay the groundwork for future performance enhancements.
Week 4: Build Phase Progression – General Notes
This week, we continue to progress in the build phase with increased intensity and sustained focus on technique to prepare for peak training.
Monday – Run Training
Warm-up: 20-minute progressive jog
Main Set: 90-minute run with intervals: 5 x 8 minutes at high intensity, 85-95 strides per minute, with 4 minutes recovery jog
Cool Down: 15-minute gentle jog to walking pace
Technique Focus: Consistent pace during intervals, quick cadence
Mobility Exercise: Dynamic stretching of hamstrings and quads, 10 minutes
Nutritional Tip: Immediate post-run carb and protein snack for recovery
Tuesday – Bike Training
Warm-up: 30-minute easy cycling
Main Set: 3-hour ride with 4 x 15-minute efforts at threshold pace, cadence 85-95 RPM, with 10 minutes easy spinning between sets
Cool Down: 20-minute easy spin
Technique Focus: Steady effort during work sets, maintaining form
Mobility Exercise: Stretching focusing on hip flexors and glutes, 10 minutes
Nutritional Tip: Mid-ride nutrition, including a mix of carbohydrates and proteins
Wednesday – Strength Training
Warm-up: 10-minute dynamic warm-up routine
Main Set:
- 4 sets of 12 pull-ups or body rows for upper body strength
- 4 sets of 20 walking lunges for leg strength and stability
- 4 sets of 30-second Superman holds for lower back and core
- 4 sets of 20 dips for triceps and shoulder stability
Cool Down: Stretching routine, focusing on full body flexibility
Technique Focus: Alignment and balance, core stability throughout exercises
Mobility Exercise: Foam rolling focusing on legs and back, 15 minutes
Nutritional Tip: Lean protein sources to support muscle repair
Thursday – Swim Training
Warm-up: 400m mixed strokes
Main Set: 10 x 100m at race pace, with 15 seconds rest, followed by 4 x 200m pull with buoy, focus on upper body
Cool Down: 200m very easy swim to relax muscles
Technique Focus: Consistency in stroke rate, efficient breathing
Mobility Exercise: Shoulder and neck stretches, 10 minutes
Nutritional Tip: Hydration with electrolytes post-swimming
Friday – Run Training
Warm-up: 15-minute easy jog
Main Set: 1 hour and 45 minutes run including 3 x 15 minutes at tempo pace, cadence 85-90 RPM, with 5-minute recovery jog in between
Cool Down: 15 minutes tapering to a walk
Technique Focus: Smooth stride, controlled breathing during tempo
Mobility Exercise: Calf and Achilles stretches, 10 minutes
Nutritional Tip: Post-run recovery shake with a balance of carbs and proteins
Saturday – Long Bike Training
Warm-up: 20-minute easy cycling to find rhythm
Main Set: 4 hours of cycling with varying intensities, including hill climbs and flat sections at 85-95 RPM
Cool Down: 20-minute gentle spin to aid recovery
Technique Focus: Efficient energy use, pacing on varied terrain
Mobility Exercise: Lower back and leg stretches, 10 minutes
Nutritional Tip: Solid food intake during long rides, balanced in macros
Sunday – Recovery Day
Activity: Active recovery with light activities such as walking, yoga, or easy swimming
Focus: Rest and rejuvenation for the body and mind
Nutritional Tip: Focus on nutrient-dense foods to aid recovery and prepare for the upcoming week
Weekly Summary
The conclusion of Week 4 marks a significant stride in the build phase. The emphasis on sustained efforts and race-pace work underpins a robust foundation for upcoming peak demands. Adequate recovery and nutrition remain paramount
Week 5: Build Phase Intensification – General Notes
Progressing through the build phase, this week’s program intensifies efforts while sharpening technique. Consistency and attention to recovery are essential as workouts become more demanding.
Monday – Swim Training
Warm-up: 500m easy pace, mixing strokes
Main Set: 8 x 200m at a strong, steady pace with 30 seconds rest, 4 x 100m kick with board
Cool Down: 300m easy, focusing on long glides
Technique Focus: Streamlined position, consistent kick
Mobility Exercise: Full-body stretches, emphasizing shoulders and hips, 10 minutes
Nutritional Tip: Pre-swim complex carbs for energy, post-swim protein for muscle repair
Tuesday – Bike Training
Warm-up: 30-minute gradual increase in effort
Main Set: 3 hours 30 minutes ride including 6 x 10 minutes at high intensity, 85-95 RPM, with 5 minutes easy spinning recovery
Cool Down: 20-minute easy spin down
Technique Focus: Power distribution through pedal stroke, maintaining cadence
Mobility Exercise: Spinal twists and leg stretches, 10 minutes
Nutritional Tip: Regular hydration, electrolyte replenishment during ride
Wednesday – Run Training
Warm-up: 20-minute jog building pace
Main Set: 1 hour 45 minutes run including hill repeats: 10 x 3 minutes uphill, cadence above 85, jog back recovery
Cool Down: 15-minute jog to walk
Technique Focus: Efficient uphill form, high knee drive
Mobility Exercise: Hill runner’s stretch series, 10 minutes
Nutritional Tip: Immediate carb intake post-run for recovery
Thursday – Strength and Mobility Training
Warm-up: 10-minute dynamic stretching
Main Set:
- 4 sets of 15 burpees for explosive strength
- 4 sets of 1-minute side plank each side for core stability
- 4 sets of 20 pistol squats for single-leg strength
- 4 sets of 15 reverse flyes for posterior chain strength (use bands or light weights if available)
Cool Down: Full-body stretching, 10 minutes
Technique Focus: Form and control, engage core throughout
Mobility Exercise: Yoga sequence for athletes, 15 minutes
Nutritional Tip: Balanced meals, rich in antioxidants for recovery
Friday – Brick Training
Warm-up: 20-minute easy cycling to prepare muscles
Main Set: Bike for 2 hours 30 minutes (steady pace, 85-95 RPM) immediately followed by a 30-minute run (steady to strong pace, 85-95 strides per minute)
Cool Down: Gentle stretching, 5-minute walk
Technique Focus: Smooth transitions, maintain run form after biking
Mobility Exercise: Hip flexors and hamstring stretch, 10 minutes
Nutritional Tip: Quick carbs and protein within 30 minutes of finishing
Saturday – Long Run Training
Warm-up: 15-minute progressive jog
Main Set: 2-hour long run, focus on maintaining a steady state, high-aerobic effort
Cool Down: 20-minute walk to jog pace, ending with stretching
Technique Focus: Rhythm and pace consistency, relaxed breathing
Mobility Exercise: Deep tissue work on legs, 10 minutes
Nutritional Tip: Long-run nutrition strategy, including gels or chews
Sunday – Active Recovery
Activity: Choice of light swimming, yoga, or a gentle bike ride, 45 minutes to 1 hour
Focus: Recovery and preparation for the week ahead
Nutritional Tip: Focus on whole foods, rich in micro-nutrients to support recovery processes
End of Week Summary
Week 5’s intensified regimen challenges endurance and power. Strategic nutrition and recovery practices are crucial to support increased demands and to optimize the adaptive response for performance enhancement.
Week 6: Build Phase Continuation – General Notes
This week marks the continuation of the build phase, with sustained efforts to enhance endurance and strength. Training this week is rigorous, with a focus on maintaining intensity and perfecting form.
Monday – Swim Training
Warm-up: 600m mixed strokes at a comfortable pace
Main Set: 10 x 100m at race pace with 20 seconds rest, 5 x 200m pull with buoy at a strong effort
Cool Down: 400m easy swim with focus on form
Technique Focus: High elbow catch, bilateral breathing
Mobility Exercise: Dynamic shoulder rotations, 10 minutes
Nutritional Tip: Amino acids or BCAAs to support muscle recovery
Tuesday – Bike Training
Warm-up: 25-minute easy cycle increasing effort
Main Set: 3 hours 45 minutes ride including 8 x 8 minutes at threshold intensity, 90-100 RPM, with 4 minutes easy spinning recovery
Cool Down: 25-minute gradual spin down
Technique Focus: Consistent cadence, smooth gear transitions
Mobility Exercise: Foam rolling for quads and hamstrings, 10 minutes
Nutritional Tip: Mid-ride fueling with a mix of complex carbs and proteins
Wednesday – Run Training
Warm-up: 25-minute progressive warm-up jog
Main Set: 1 hour 50 minutes run including 5 x 5 minutes at VO2 max pace with 2 minutes walk/jog recovery
Cool Down: 20-minute easy pace jog to walk
Technique Focus: Quick turnover, upright posture
Mobility Exercise: Deep lunge stretches, 10 minutes
Nutritional Tip: Post-run carbs and electrolytes for replenishment
Thursday – Strength and Conditioning
Warm-up: 15-minute dynamic stretches
Main Set:
- 4 sets of 12 deadlifts (use resistance bands or body weight as alternatives)
- 4 sets of 20 walking lunges with twist for core
- 4 sets of 12 plyometric push-ups for explosive upper body strength
- 4 sets of 30 seconds mountain climbers for core and stamina
Cool Down: Yoga and stretching for active recovery, 15 minutes
Technique Focus: Proper alignment, core activation
Mobility Exercise: Yoga poses targeting core and balance, 15 minutes
Nutritional Tip: Lean protein sources and complex carbs for muscle repair and energy
Friday – Swim and Recovery
Warm-up: 500m easy pace swim
Main Set: 20 x 50m at a fast pace with 15 seconds rest, focus on speed
Cool Down: 300m using backstroke to relax muscles
Technique Focus: Fast turnover, sprint technique
Mobility Exercise: Gentle stretching focusing on the back and core, 10 minutes
Nutritional Tip: Hydration with an emphasis on magnesium to prevent cramps
Saturday – Long Bike Training
Warm-up: 30-minute easy pedal
Main Set: 4-hour ride at a steady, challenging pace, 85-95 RPM
Cool Down: 30-minute easy spin to aid muscle recovery
Technique Focus: Aerodynamic position, pedal efficiency
Mobility Exercise: Stretching focused on hip flexors and glutes, 10 minutes
Nutritional Tip: Steady intake of carbs during the ride, immediate protein post-ride
Sunday – Long Run Training
Warm-up: 20-minute easy jog building to moderate effort
Main Set: 2 hour 15 minutes long run at a strong aerobic pace
Cool Down: 25-minute cool-down walk to jog, transition to stretching
Technique Focus: Consistent pace, efficient energy use
Mobility Exercise: Post-run stretch routine, emphasizing calves and Achilles, 10 minutes
Nutritional Tip: Recovery shake with a balance of carbs and protein within 30 minutes of finishing
End of Week Recap
The conclusion of Week 6 stands as a testament to the athlete’s growing strength and endurance. Discipline in training schedules, rigorous adherence to technique, and targeted nutrition set the stage for the next phase of training, where peak performance begins to take shape.
Week 7: Build to Peak Transition – General Notes
Transitioning from build to peak, this week’s sessions introduce sharper efforts with a focus on specificity and race-pace execution. Emphasis is placed on precise technique, transition efficiency, and strategic nutrition.
Monday – Swim Training
Warm-up: 800m alternating between freestyle and backstroke
Main Set: 6 x 200m at race pace, 30 seconds rest; 6 x 100m fast, 20 seconds rest
Cool Down: 500m mixed strokes focusing on relaxation
Technique Focus: Streamline position, maintaining stroke rate under fatigue
Mobility Exercise: Shoulder and chest stretches for 10 minutes
Nutritional Tip: Balanced breakfast with hydration to prepare for the session
Tuesday – Bike Training
Warm-up: 30-minute progressive effort
Main Set: 2 hours 30 minutes cycle, including 6 x 10-minute intervals at threshold power/heart rate, 95 RPM, with 5 minutes of recovery spinning
Cool Down: 30-minute easy spin down
Technique Focus: Consistent power output, aero position maintenance
Mobility Exercise: Deep leg stretches focusing on hamstrings and quadriceps, 10 minutes
Nutritional Tip: Mid-interval nutrition, such as gels or bars, to sustain energy
Wednesday – Run Training
Warm-up: 20-minute easy jog
Main Set: 90-minute run with 3 x 15 minutes at half-marathon pace, cadence around 88-92, with 5-minute easy pace recovery
Cool Down: 20-minute jog transitioning to a walk
Technique Focus: Running economy, rhythmic breathing
Mobility Exercise: IT band and glute stretching for 10 minutes
Nutritional Tip: Post-run meal with a mix of carbs and proteins for recovery
Thursday – Strength and Conditioning
Warm-up: 10-minute dynamic stretching routine
Main Set:
- 4 sets of 15 overhead presses (use resistance bands or body weight)
- 4 sets of 20 one-legged squats (pistol squats) for balance and strength
- 4 sets of 15 pull-ups or body rows for upper body conditioning
- 4 sets of 1-minute side planks for core stability
Cool Down: Full body stretch with an emphasis on flexibility for 15 minutes
Technique Focus: Muscle engagement, control through full range of motion
Mobility Exercise: Pilates or yoga session focusing on core, 20 minutes
Nutritional Tip: Foods rich in omega-3 fatty acids for muscle inflammation reduction
Friday – Active Recovery
Activity: 1-hour easy cycling or swimming session, followed by 30 minutes of running at an easy pace
Technique Focus: Recovery pace, focus on form
Mobility Exercise: Gentle yoga session focusing on breath and mobility, 20 minutes
Nutritional Tip: Hydration with added electrolytes, plus a meal rich in antioxidants
Saturday – Long Brick Training
Warm-up: 20-minute easy spin
Main Set: 3-hour cycle at a steady effort, 85-95 RPM, transitioning to a 1-hour run at marathon pace, 85-90 cadence
Cool Down: 15-minute easy walk
Technique Focus: Transition smoothness, maintaining form during fatigue
Mobility Exercise: Lower body stretching, particularly focusing on hip mobility, 10 minutes
Nutritional Tip: Strategic fueling during bike-to-run transition for sustained energy
Sunday – Endurance Swim
Warm-up: 400m easy swim to loosen up
Main Set: 2000m continuous swim at a moderate effort
Cool Down: 300m easy, focusing on technique
Technique Focus: Endurance pace, maintaining form over distance
Mobility Exercise: Full-body stretching, with a focus on the lower back and legs, 10 minutes
Nutritional Tip: Meal with a balance of carbohydrates and proteins to support recovery
Week’s Summary
Week 7 concludes with athletes sharpening their race-day skills, refining endurance, and maintaining a robust nutritional strategy. The increase in intensity sets a precedent for the peak phase, ensuring readiness for the heightened demands of forthcoming training sessions.
Week 8: Peak Phase – General Notes
Engaging in the peak phase, this week includes high-intensity sessions designed to push the threshold and refine race pace efficiency. Training is meticulously aligned to simulate race conditions and optimize performance.
Monday – Run Training
Warm-up: 15-minute dynamic stretching and easy jog
Main Set: 1 hour 45-minute run including 4 x 20 minutes at threshold pace, cadence 90+, with 10 minutes easy jog recovery
Cool Down: 15-minute walk to lower heart rate gradually
Technique Focus: Consistent speed, high cadence, and mental focus
Mobility Exercise: Leg swings and hip circles, 10 minutes
Nutritional Tip: Intake of a balanced meal with lean proteins for muscle repair post-run
Tuesday – Bike Training
Warm-up: 30-minute easy cycling with cadence drills
Main Set: 3-hour ride with 6 x 15-minute efforts at race intensity, 95 RPM, 5 minutes easy spinning between efforts
Cool Down: 20-minute easy cycle
Technique Focus: Sustained power output, aerodynamic positioning
Mobility Exercise: Stretching routine for quads, hamstrings, and calves, 10 minutes
Nutritional Tip: In-ride fueling with carbohydrates and electrolytes
Wednesday – Swim Training
Warm-up: 600m mixed strokes
Main Set: 10 x 200m at race pace with 30 seconds rest; 8 x 100m all-out sprints with 45 seconds rest
Cool Down: 300m swim focusing on long, relaxed strokes
Technique Focus: High elbow pull, efficient flip turns
Mobility Exercise: Shoulder rotations and arm stretches, 10 minutes
Nutritional Tip: Immediate post-swim snack rich in proteins and carbs for recovery
Thursday – Strength Training
Warm-up: 10-minute light cardio to activate muscles
Main Set:
- 4 sets of 20 alternating lunges with torso twists
- 4 sets of 20 push-ups with a rotation
- 4 sets of 30-second mountain climbers
- 4 sets of 1-minute planks for core stability
Cool Down: Stretching routine for full body, 15 minutes
Technique Focus: Core activation, stability in movement
Mobility Exercise: Pilates focusing on core strength, 20 minutes
Nutritional Tip: Lean protein sources to aid muscle development
Friday – Active Recovery
Activity: Light swim or easy cycle for 60 minutes
Technique Focus: Recovery, technique refinement
Mobility Exercise: Gentle yoga focusing on breath and flexibility, 20 minutes
Nutritional Tip: Focus on hydration and nutrient-dense foods for repair
Saturday – Long Brick Training
Warm-up: 15-minute easy cycling to prepare muscles
Main Set: 3-hour cycle at a steady-state effort, 90 RPM, followed by a 1-hour 30-minute run, maintaining race pace, 90 cadence
Cool Down: 15-minute easy walk to bring heart rate down
Technique Focus: Efficient transitions, maintaining form post-cycling
Mobility Exercise: Foam rolling for legs and back, 10 minutes
Nutritional Tip: Strategic fueling with energy gels or bars during transitions
Sunday – Endurance Swim and Run
Swim Warm-up: 500m easy swim
Swim Main Set: 2500m at a moderate, consistent pace
Swim Cool Down: 200m using backstroke
Run Warm-up: 15-minute easy jog
Run Main Set: 1-hour run at a moderate pace, focusing on steady-state effort
Run Cool Down: 15-minute cooldown focusing on deep breathing
Technique Focus: Consistency in swim stroke and running form
Mobility Exercise: Total body stretching focusing on key swim and run muscles, 15 minutes
Nutritional Tip: Balanced intake of carbs, proteins, and fats to support extended session
Week’s Summary
In Week 8, rigorous sessions are critical for peaking performance. Athletes are encouraged to focus on the quality of each session, ensuring a strong finish and smooth transition into the race-specific training that follows. Proper nutrition, recovery, and sleep are paramount for the adaptations required during this demanding phase.
Week 9: Race-Specific Phase – General Notes
As the program progresses into Week 9, emphasis shifts towards race-specific workouts. Athletes will simulate race conditions, focusing on pacing, transition efficiency, and energy management to fine-tune their performance.
Monday – Cycling Training
Warm-up: 30 minutes including 4 x 1-minute high cadence drills at 100 RPM
Main Set: 2 hours 30 minutes at race pace with cadence holding steady at 90-95 RPM including 5 x 10-minute intervals at higher intensity
Cool Down: 20 minutes easy spinning
Technique Focus: Consistent power output, maintaining race position
Mobility Exercise: Stretching routine focusing on hip flexors and glutes, 10 minutes
Nutritional Tip: Practice in-ride nutrition as planned for race day
Tuesday – Run Training
Warm-up: 20-minute easy jog with dynamic stretching
Main Set: 1 hour 30 minutes run including 3 x 15 minutes at half-marathon pace, cadence around 88-92, with 5 minutes recovery jog
Cool Down: 15 minutes easy jog to walk
Technique Focus: Rhythm maintenance, quick leg turnover
Mobility Exercise: Foam rolling for quads, hamstrings, and IT band, 10 minutes
Nutritional Tip: Post-run meal rich in complex carbs and proteins
Wednesday – Swim Training
Warm-up: 500m mixing strokes every 100m
Main Set: 20 x 100m at race pace with 20 seconds rest, 10 x 50m sprints with 30 seconds rest
Cool Down: 400m easy swim, focusing on form
Technique Focus: Streamlined body position, maintaining stroke rate
Mobility Exercise: Shoulder and chest stretches, 10 minutes
Nutritional Tip: Hydration with a focus on electrolyte balance
Thursday – Strength and Conditioning
Warm-up: 10 minutes of light cardio and functional movements
Main Set:
- 4 sets of 15 plyometric jump squats
- 4 sets of 12 pull-ups or body rows
- 4 sets of 15 dips or bench presses
- 4 sets of 1-minute side planks each side
Cool Down: Full-body stretching, focusing on recovery, 15 minutes
Technique Focus: Explosive power, core stability
Mobility Exercise: Pilates or yoga for core and flexibility, 20 minutes
Nutritional Tip: Small, frequent meals to maintain energy levels
Friday – Active Recovery
Activity: Light technique-focused swim or easy spin for 45 minutes
Technique Focus: Recovery, refining technique
Mobility Exercise: Gentle yoga or stretching, focusing on relaxation, 20 minutes
Nutritional Tip: Focus on hydration, including recovery shakes or smoothies
Saturday – Long Brick Training
Warm-up: 20-minute easy cycling to prepare the body
Main Set: 3 hours 30 minutes cycle at race effort, cadence around 90 RPM, followed by a 2-hour run at marathon pace, cadence above 85
Cool Down: 20-minute walk, focusing on active recovery
Technique Focus: Transition smoothness, maintaining form under fatigue
Mobility Exercise: Leg stretches and light massage, 10 minutes
Nutritional Tip: Experiment with solid foods during cycling as planned for race day
Sunday – Endurance Swim
Warm-up: 600m easy swim with drills
Main Set: 3000m steady swim at moderate effort
Cool Down: 300m easy backstroke to relax muscles
Technique Focus: Long, efficient strokes, breath control
Mobility Exercise: Stretching focused on the lower back and shoulders, 10 minutes
Nutritional Tip: Balanced meal with emphasis on hydration post-training
Week’s Summary
Week 9 concludes with a solid enhancement of race-specific skills. Athletes are expected to refine their strategies, ensuring their readiness for the demands of race day. Recovery and nutrition continue to play vital roles in preparation for the forthcoming sessions where the intensity will be balanced with necessary rest.
Week 10: Peak Phase – General Notes
Entering Week 10, training reaches the peak phase. This week includes the most demanding workouts, aimed at hitting the highest intensity before tapering. Focus is on peaking physiological systems without overreaching, optimizing performance for race day.
Monday – Swim Training
Warm-up: 600m, alternating between freestyle and backstroke every 100m
Main Set: 10 x 200m at threshold pace with 30 seconds rest, 5 x 100m all-out sprints with 45 seconds rest
Cool Down: 300m, focusing on long, smooth strokes
Technique Focus: High-intensity effort with form maintenance
Mobility Exercise: Dynamic stretches for the shoulders and hips, 10 minutes
Nutritional Tip: Recovery nutrition with a balance of protein and carbs
Tuesday – Cycling Training
Warm-up: 30 minutes, including cadence work at 100 RPM
Main Set: 3 hours with 6 x 15-minute intervals at threshold power, cadence between 90-95 RPM, with 5 minutes easy spin recovery
Cool Down: 20 minutes easy pedaling
Technique Focus: Power output consistency, maintaining aero position
Mobility Exercise: Stretching routine focusing on the quads, hamstrings, and calves, 10 minutes
Nutritional Tip: Mid-ride nutrition mimicking race-day strategy
Wednesday – Run Training
Warm-up: 20 minutes including strides and dynamic stretches
Main Set: 1 hour 45 minutes run including 4 x 20 minutes at half-marathon pace, cadence around 90, with 5 minutes easy jog in between
Cool Down: 20 minutes walk to jog transition
Technique Focus: Efficient stride, energy conservation
Mobility Exercise: Foam rolling for the lower body, 15 minutes
Nutritional Tip: Post-run meal with a focus on anti-inflammatory foods
Thursday – Strength and Conditioning
Warm-up: 10 minutes of light cardio and movement prep
Main Set:
- 4 sets of 20 explosive push-ups
- 4 sets of 15 deadlifts with resistance bands or bodyweight
- 4 sets of 12 overhead presses, using resistance bands
- 3 sets of 60-second planks with leg lifts
Cool Down: Stretching and breathing exercises, 15 minutes
Technique Focus: Core activation, muscular endurance
Mobility Exercise: Yoga sequence for athletes, 20 minutes
Nutritional Tip: Lean proteins and complex carbs to support muscle repair
Friday – Active Recovery
Activity: Choice of light swim, cycle, or jog no longer than 45 minutes
Technique Focus: Technique reinforcement, relaxation
Mobility Exercise: General stretching and mobility work, 15 minutes
Nutritional Tip: Emphasize hydration, especially with electrolytes
Saturday – Long Brick Session
Warm-up: 30-minute bike with progressive intensity
Main Set: 4-hour cycle at race pace, cadence steady at 90 RPM, followed by 1 hour 30 minutes run at race pace, cadence around 88
Cool Down: 20-minute walk, focusing on calm, deep breathing
Technique Focus: Simulate race transitions, endurance maintenance
Mobility Exercise: Stretching with emphasis on hip and ankle mobility, 10 minutes
Nutritional Tip: Practice complete race nutrition strategy
Sunday – Endurance Swim
Warm-up: 400m easy mixed strokes
Main Set: 4000m steady swim with focus on consistent pace
Cool Down: 300m using kickboard, relaxing lower body
Technique Focus: Endurance, pace control
Mobility Exercise: Full-body stretching, emphasizing the lower back, 10 minutes
Nutritional Tip: Balanced intake of carbs, proteins, and fats for recovery
Week’s Summary
Completion of Week 10 represents the culmination of the most challenging training load. Discipline in adhering to the plan, precision in executing the workouts, and adherence to nutritional guidelines are paramount. Athletes should feel confident in their capacity to perform, with the assurance that the upcoming taper will prepare them for peak race-day performance
Week 11: Taper Phase – General Notes
As Week 11 commences, the program transitions into the taper phase. The aim is to gradually reduce the training load to alleviate fatigue while preserving fitness. Emphasis is placed on rest, fine-tuning technique, and mental preparation for race day.
Monday – Swim Training
Warm-up: 500m, alternating between different strokes every 100m
Main Set: 6 x 300m at a comfortable pace with 45 seconds rest
Cool Down: 200m, focusing on breathing and relaxation
Technique Focus: Streamlined body position, efficient turns
Mobility Exercise: Gentle shoulder circles and hip flexor stretches, 10 minutes
Nutritional Tip: Focus on foods rich in omega-3 fatty acids for joint health
Tuesday – Cycling Training
Warm-up: 25 minutes easy cycling, incorporating cadence drills
Main Set: 2 hours 30 minutes steady ride, maintaining 90-95 RPM
Cool Down: 15 minutes easy spinning
Technique Focus: Consistent power output, smooth gear transitions
Mobility Exercise: Lower limb stretches, paying special attention to the hamstrings and glutes, 10 minutes
Nutritional Tip: Adequate hydration, small carbohydrate-rich snacks if necessary
Wednesday – Run Training
Warm-up: 15 minutes easy jogging, including some dynamic stretches
Main Set: 1 hour run at a comfortable pace, focus on 85-90 strides per minute
Cool Down: 10 minutes of walking, gradually reducing heart rate
Technique Focus: Upright posture, relaxed arm swing
Mobility Exercise: Calf and Achilles stretches, 10 minutes
Nutritional Tip: Incorporate a mix of complex carbs and proteins post-training
Thursday – Strength Training
Warm-up: 10 minutes of cardio of choice to increase heart rate
Main Set:
- 3 sets of 15 bodyweight squats
- 3 sets of 12 push-ups
- 3 sets of 12 lunges per leg
- 3 sets of 30-second side planks each side
Cool Down: Full body stretch, focusing on muscle relaxation, 10 minutes
Technique Focus: Alignment and stability
Mobility Exercise: Pilates-inspired core routine, 15 minutes
Nutritional Tip: Balanced diet to support muscle maintenance without overloading
Friday – Swim Training
Warm-up: 400m mixed strokes, easy pace
Main Set: 8 x 150m with focus on technique, rest for 30 seconds between sets
Cool Down: 200m kicking with a board
Technique Focus: Smooth stroke transition, bilateral breathing
Mobility Exercise: Gentle yoga sequence for swimmers, 10 minutes
Nutritional Tip: Hydration focus, including electrolytes to replenish minerals
Saturday – Brick Workout
Warm-up: 20 minutes of easy cycling
Main Set: 3 hours bike ride at a sustainable pace, cadence around 90 RPM, followed by a 30-minute run at a steady pace, cadence close to 88
Cool Down: 10 minutes of easy stretching
Technique Focus: Transition efficiency, maintaining form under fatigue
Mobility Exercise: Hip and shoulder mobility work, 10 minutes
Nutritional Tip: Practice transition nutrition to replicate race day
Sunday – Long Run
Warm-up: 20 minutes including walking, light jogging, and dynamic stretches
Main Set: 1 hour 30 minutes run at a comfortable yet steady pace, targeting 85-90 strides per minute
Cool Down: 15 minutes easy walk
Technique Focus: Rhythm maintenance, energy conservation
Mobility Exercise: Deep stretching focused on hip flexors and lower back, 10 minutes
Nutritional Tip: Focus on recovery nutrients, particularly protein and antioxidants
Week’s Summary
The completion of Week 11 signifies the near approach of race day. The taper phase should leave the athlete feeling increasingly rested and ready. This week’s reduced volume allows for mental preparation and strategy planning, ensuring readiness for the final push in the upcoming week
Week 12: Final Taper and Race Day – General Notes
Entering the final week of the program, the athlete will continue the tapering process, focusing on rest and sharpening form. The workload is at its lowest to ensure peak performance for race day. Mental preparation, strategic planning, and equipment checks are critical during this period.
Monday – Swim Training
Warm-up: 300m easy swimming, focusing on form
Main Set: 4 x 200m at moderate effort with 30 seconds rest between sets
Cool Down: 200m easy, practicing different breathing patterns
Technique Focus: Precision in stroke mechanics, maintaining a relaxed demeanor
Mobility Exercise: Gentle dynamic stretches for upper body, 10 minutes
Nutritional Tip: Light, easily digestible meals, staying clear of new food items
Tuesday – Cycling Training
Warm-up: 15 minutes of cycling at a low intensity
Main Set: 1 hour 30 minutes steady cycling, cadence around 90-95 RPM
Cool Down: 10 minutes winding down to a complete stop
Technique Focus: Pedal efficiency, maintaining a relaxed upper body
Mobility Exercise: Stretching routine focusing on quads, hamstrings, and calves, 10 minutes
Nutritional Tip: Maintain hydration with a focus on electrolyte balance
Wednesday – Run Training
Warm-up: 10 minutes of brisk walking, progressing to a light jog
Main Set: 45 minutes easy run, targeting 85 strides per minute
Cool Down: 10 minutes of walking, reducing heart rate gradually
Technique Focus: Consistent pace, relaxed breathing
Mobility Exercise: Leg swings and hip rotations, 10 minutes
Nutritional Tip: Carbohydrate intake to ensure glycogen stores are optimal
Thursday – Active Recovery
Warm-up: No warm-up necessary
Main Set: Activities such as walking, light cycling, or swimming for 30 minutes
Cool Down: Full-body stretching, 10 minutes
Technique Focus: N/A
Mobility Exercise: Yoga or Pilates, focusing on breath and alignment, 20 minutes
Nutritional Tip: Balanced meals, avoid heavy digestion load
Friday – Swim Training
Warm-up: 200m easy swim
Main Set: 6 x 100m with focus on form, 20 seconds rest between sets
Cool Down: 200m using a kickboard
Technique Focus: Smooth transitions in stroke, efficient breathing
Mobility Exercise: Shoulder and ankle mobility drills, 10 minutes
Nutritional Tip: Start carb-loading if it fits the athlete’s strategy
Saturday – Short Brick Workout
Warm-up: 10 minutes easy cycling
Main Set: 1 hour cycling at a moderate pace, cadence around 90 RPM, followed by a 20-minute easy run, maintaining a cadence of around 85
Cool Down: 5 minutes of walking
Technique Focus: Sharp transitions, light footwork post-cycling
Mobility Exercise: Active stretching, focusing on legs and lower back, 10 minutes
Nutritional Tip: Pre-race nutrition practice, mild meals
Sunday – Race Day
Warm-up: Athlete’s personal routine, focusing on activation
Race: Execute the race plan, applying the training and strategies refined over the past weeks
Technique Focus: Efficient pacing, in-race nutrition, tactical adaptability
Nutritional Tip: Early, high-carb breakfast, in-race fueling as practiced, post-race recovery meal
End of Program Summary
The journey through these 12 weeks of advanced training culminates here. This week’s careful balance of rest, light workouts, and mental preparation sets the stage for the athlete to perform at their highest capability. With diligence and strategic insight honed over months of rigorous preparation, the athlete steps into race day ready to embody the pinnacle of their training efforts.
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.
