Previous
Next
Week #1
Week #2
Week #3
Week #4
Week #5
Week #6
Week #7
Week #8
Week #9
Week #10
Week #11
Week #12
Week #1
12 weeks Olympic Triathlon Beginner level training plan
| Day 2 | W01D2-Easy Run | • Warm up, light mobility work, 5-10 minutes. • Run, Z1, 20 minutes. • Cool down, 5-10 minutes. • Stretch, 5 minutes. • Aim to hold a consistent heart rate and pace; don’t go out too hard. You should finish feeling good. |
| Day 3 | Rest | Rest day. Take the day off to recover from your first couple of days. You might not feel as though you need it, but the goal is to be consistent. Taking recovery before you need it will help this. Do some light stretching or get a massage if you can. |
| Day 4 | W01D4-Easy Bike | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z1, 35 minutes, 90-95 RPM. • Bike, very easy, 5 minutes. • Cool down, 5-10 minutes. • You can do this on the road or turbo. Focus on smooth pedaling. this will help to recover your legs. |
| Day 5 | W01D5-Tech Swim | • Free and back mix, Z1, 200m. • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 3 times. • Pull or swim, Z1, 150m. • Work on your recovery and catch at front of stroke. |
| Day 6 | W01D6a-Bike/Run Brick | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z1, 25 minutes, 95 RPM. • Bike, very easy, 5 minutes. • Cool down, 5-10 minutes. • Straight off the bike and into the run. |
| Day 6 | W01D6b-Easy Run | • Run, Z1, 20 minutes. • Cool down, 5-10 minutes. • Keep RPM up when running off the bike. Aim for around 93-95 RPM. Remember to hydrate during the session. |
| Day 7 | Rest | Moveable day off. Take the day off to recover from your week. Ideally rest on this day, but move your rest day if it fits better somewhere else in your week. Do some light stretching or get a massage if you can. |
Week #2
| Day 1 | W02D1-Steady Swim | • Swim with a little bit of back stroke, Z1, 200m. • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim or pull, Z2, 200m. Rest, 20 seconds. Repeat 4 times. • Swim, Z1, 200m. • Count your strokes on every 3rd 50m of your 200s and aim to reduce the amount of strokes you take in subsequent sessions. |
| Day 2 | W02D2-Long Run | • Run, Z1, 45 minutes. • Cool down, 5-10 minutes. • Light stretching, 5-10 minutes. • Keep intensity even throughout the session. This will help to build your base endurance which will support your higher intensity work later on. Keep RPM high throughout and stand tall with good technique. |
| Day 3 | W02D3-Steady Bike | • Bike, Z1, 6 minutes, 95 RPM. • Bike swapping legs every 30 seconds, Z1, 3 minutes, 90 RPM. • Bike, Z2, 8 minutes, 75 RPM. • Bike, Z1, 2 minutes, 85 RPM. • Bike, Z1, easy spinning, 5 minutes. • Cool down, 5-10 minutes. • Do this session on the turbo or a set of rollers. |
| Day 4 | W02D4-Easy Swim | • Free and back mix, Z1, 200m. • Pull, working on an early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times. • Free and kick mix, Z1, 200m. • Use this session to loosen the legs from the past couple of days. Relax in the water and work on your technique. |
| Day 5 | W02D5-Build Run | • Warm up, core strength exercises, 10-15 minutes. • Run, Z1, 15 minutes. • Run, Z2, 8 minutes. • Run, Z3, 4 minutes. • Run, Z1, 5 minutes. • Cool down, 5-10 minutes. • Stretch, 10 minutes. • Build your pace throughout the session and maintain your form. |
| Day 6 | W02D6a-Bike/Run Brick | • Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times. • Ride on hilly terrain. Don’t worry too much if your heart rate goes into Z2 or even Z3 for short periods during the ride. Stay in the seat over any hills and pedal smoothly. • Straight off the bike and into the run. |
| Day 6 | W02D6a-Easy Run | • Run, Z1, 10 minutes. • Cool down, 5-10 minutes. • During this bike/run brick workout, aim for 30-50 grams of carbs per hour. |
| Day 7 | Rest | Moveable day off. Ideally rest on this day, but move your rest day if it fits better somewhere else in your week. Try not to do back-to-back hard sessions if you can avoid it.
Work on your nutrition, especially your recovery after a hard or long session where you need to take in both carbs and protein within 30 minutes of finishing. |
Week #3
| Day 1 | W03D1-Tech Run | • Run, Z1, 10 minutes. • Run, Z3, 1 minute. Recover, Z1, 1 minute. Run, Z1, 8 minutes. Repeat 6 times. • Cool down, 5-10 minutes. • Work on your technique during the pace variation. Maintain a high RPM, stand tall and pick your knees whether you are running fast or slow. |
| Day 2 | W03D2-Easy Swim | • Free and back mix, Z1, 200m. • Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times. • Free and kick mix, Z1, 200m. • Slight increase in distance. Continue to focus on technique rather than speed. This session will help to build your aerobic base without taxing your system too much. |
| Day 3 | W03D3-Steady Bike | • Bike, Z1, 5 minutes, 95 RPM. • Bike single leg, swapping legs every 30 seconds, Z1, 3 minutes, 90 RPM. Bike, Z2, 8 minutes, 75 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat 4 times. • Bike, Z1, 5 minutes, 85 RPM. • Cool down, 5-10 minutes. • Do this session on the turbo or a set of rollers. |
| Day 4 | W03D4-Easy Run | • Run, Z1, 20 minutes • Cool down, 5-10 minutes • Optional: If you are feeling tired take the day off. Otherwise, work on weakest discipline. You may swap Easy Run 20 for Easy Bike 50 or Steady Swim 1.3. Don’t worry about speed, just get some extra miles in on your weakest sport. |
| Day 5 | Rest | Rest day. How old are the shoes you are running in? A common cause of injury is running in shoes that have lost their spring or support due to age or use. If your shoes are more than a year old or you have been doing a lot of running in the past 6 months, it might be worth getting a new pair. |
| Day 6 | W03D6a-Bike/Run Brick | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z1, 45 minutes, 95 RPM. • Bike, Z1, very easy, 5 minutes. • Straight off bike and into the run. |
| Day 6 | W03D6b-Easy Run | • Run, Z1, 30 minutes. • Cool down, 5-10 minutes. • Keep RPM up when running off bike. Aim for around 93-95 RPM. Remember to hydrate during the session. |
| Day 7 | W03D7-Steady OW Swim | • Swim in open water to start getting used to that environment. • Swim, Z1, 5 minutes • Swim, breathe bilaterally if you can, Z2, 8 minutes. Recovery, 2 minutes. Repeat 3 times. • Swim and kick, Z1, 5 minutes. • Nice and relaxed. Enjoy! |
Week #4
| Day 1 | Rest | Rest day. This week is a recovery and testing week. Make the most of some easier sessions and days off to get mentally ready for the next few weeks of hard work. |
| Day 2 | W04D2-Tech Swim | • Free and back mix, Z1, 300m. • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 5 times. • Pull or swim, Z1, 150m. • See if you can get a swim coach to have a look at your stroke and give you some tips on your technique. |
| Day 3 | Rest | Rest day. Do some light stretching or go to a yoga class if you can. Get your bike serviced if you haven’t had it done for a while. |
| Day 4 | W04D4-Test Run | • Run, Z1, 5 minutes. • Run, Z2, 3 minutes. • Run, Z3, 2 minutes. • Run, time trial, best effort, 3km. Record your time and heart rate. • Run, Z1, 10 minutes. • Cool down, 5-10 minutes. • Run on a flat surface. Try to use the same location for subsequent tests. Don’t go out too hard, aim to build through the effort. |
| Day 5 | W04D5-Easy Bike | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z1, 55 minutes, 90-95 RPM. • Bike, very easy pace, 5 minutes. • Cool down, 5-10 minutes • You can do this on the road or turbo. Focus on smooth pedaling. This will help to recover your legs from yesterday’s hard run. |
| Day 6 | W04D6-Test Swim | • Swim with a bit of backstroke, Z1, 300m. • Swim, Z1, 50m. Recover, 15 seconds. • Swim, Z2, 50m. Recover, 15 seconds. • Swim, Z3, 50m. Recover, 15 seconds. • Swim, Z4, 50m. Recover, 15 seconds. • Swim, Z1, recovery, 50m. • Swim, time trial, 400m. Aim for the best time you can do. Don’t go out too hard. Record your time and heart rate at the end of the swim. • Kick, Z2, 25m. Recover, 10 seconds. Repeat 4 times. • Swim, Z1, 150m. |
| Day 7 | Rest | Moveable day off. Ideally rest on this day, but move your rest day if it fits better somewhere else in your week. Try not to do back-to-back hard sessions if you can avoid it. |
Week #5
| Day 1 | W05D1-Steady Swim | • Kick/pull/swim mix, Z1, 100m. Rest, 10 seconds. Repeat 3 times. • Swim, Z2, 400m. Rest, 30 seconds. Repeat 4 times. • Free and back mix, Z1, 200m. • Pushing your totals up a little. Focus on your form as you get tired. |
| Day 2 | W05D2-Test Bike | • Bike, Z1, 5 minutes, 85 RPM. • Bike, Z2, 5 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, time trial, best effort, 16km TT. Record time and heart rate. • Bike, Z1, 10 minutes. • Cool down, 5-10 minutes • Can be done on the road or turbo. Try to use the same location for subsequent tests. |
| Day 3 | W05D3-Easy Run | • Warm up, light mobility work, 5-10 minutes. • Run, Z1, 50 minutes. • Cool down, 5-10 minutes. • Stretch, 5 minutes. • Aim to hold a consistent heart rate and pace, so don’t go out too hard. You should finish feeling good. |
| Day 4 | Rest | Rest day. How comfortable are you on the bike? People spend thousands on buying a bike but then never get it fitted properly. It’s a worthwhile investment. Not only will it help you be more comfortable and efficient on the bike, it will also help your running because you won’t get off the bike as fatigued. |
| Day 5 | W05D5-Easy Swim | • Free and back mix, Z1, 200m. • Pull, working on an early catch, Z1, 300m. Rest, 20 seconds. Repeat 5 times. • Free and kick, Z1, 200m. • Compare times and stroke counts to the same session in Week 3. You should be going faster with the same stroke count or using fewer strokes for the same speed. |
| Day 6 | W05D6-Long Bike | • Bike, Z1, 55 minutes. Bike in Z2, 20 minutes. Repeat 2 times. • Cool down, 5-10 minutes. • Pushing your long ride out a bit. Ride on hilly terrain. Stay in seat over any hills and pedal smoothly. |
| Day 7 | W05D7-Long Run | • Run, Z1, 60 minutes. • Cool down, 5-10 minutes. • Keep intensity even throughout the session. Legs might be tired from your long ride yesterday, so make sure you focus on holding good form. Keep RPM high and stand tall. |
Week #6
| Day 1 | Rest | Moveable day off. Update your training diary today if you haven’t done it in a while. It’s good to add comments about how you felt and the conditions when you were training. This gives a bit more insight into how you are coping with the training. |
| Day 2 | W06D2-Tempo Swim | • Free and back mix, Z1, 200m. • Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z1, 50m. Rest, 15 seconds. • Swim, Z2, 50m. Rest, 15 seconds. • Swim, Z3, 50m. Rest, 15 seconds. • Swim, Z4, 50m. Rest, 15 seconds. • Free and back mix, Z3, 1500m. Practice your pacing for your race. Visualize yourself swimming in the event. • Free and back mix, Z1, 200m. |
| Day 3 | W06D3-Easy Run | • Warm up, light mobility work, 5-10 minutes. • Run, Z1, 40 minutes. • Cool down, 5-10 minutes. • Keep working on your technique, even when running slowly. Don’t get sloppy. Pick up knees, stand tall and keep RPM around 93-95. |
| Day 4 | W06D4-Hilly Bike | • Bike, Z1, 20 minutes, 90 RPM. Bike, Z2, 10 minutes, 75 RPM. Repeat 3 times. • Cool down, 5-10 minutes. • Long ride over hilly terrain. Pedal smoothly over hills. Remember to hydrate and fuel during the ride. |
| Day 5 | W06D5-Steady Swim | • Swim with a little backstroke, Z1, 200m. • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z2, 800m. Rest, 80 seconds. Repeat 2 times. • Swim, Z1, 200m. • Slightly longer reps to improve endurance. Keep counting strokes every 3rd 50m to check you are holding your form together. |
| Day 6 | W06D6a-Bike/Run Brick | • Bike, Z1, 10 minutes, 85 RPM. • Bike, Z2, 10 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, Z3, 40 minutes, 95 RPM. • Bike, Z1, 10 minutes. • Off bike straight into the run. |
| Day 6 | W06D6b-Tempo Run | • Run, Z3, 20 minutes. • Run, Z1, 10 minutes. • Cool down, 5-10 minutes. • Work on form during your run. |
| Day 7 | W06D7-Easy Run | • Run, Z1, 20 minutes. • Cool down, 5-10 minutes. • Optional: If you are feeling tired take the day off. Otherwise, work on weakest discipline. You may swap Easy Run 20 for Easy Bike 50 or Steady Swim 1.4. Don’t worry about speed, just get some extra miles in on your weakest sport. • Congratulations! You’re halfway through your preparation. Aim to continue being consistent with your training. |
Week #7
| Day 1 | W07D1-Easy Swim | • Free and back mix, Z1, 200m. • Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 6 times. • Free and kick mix, Z1, 200m. • Use this session to loosen the legs from the past couple of days. Relax in the water and work on your technique. |
| Day 2 | W07D2-Fartlek Run | • Run, Z1, 5 minutes. • Run, Z2, 4 minutes. • Run, Z3, 3 minutes. • Recover, 2 minutes. • Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 6 times. • Run Z1, 6 minutes. • Cool down, 5-10 minutes. • Make sure you have your recovery nutrition in place before you start this one. |
| Day 3 | Rest | Moveable day off. Ideally rest on this day, but move your rest day if it fits better somewhere else in your week. Try not to do back-to-back hard sessions if you can avoid it. |
| Day 4 | W07D4-Hilly Bike | • Bike, Z1, 20 minutes, 90 RPM. Bike, Z2, 10 minutes, 75 RPM. Repeat 3 times. • Cool down, 5-10 minutes. • Long ride over hilly terrain. Pedal smoothly over hills. Remember to hydrate and fuel during the ride. |
| Day 5 | W07D5-Tempo Swim | • Free and back, Z1, 200m. • Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z1, 50m. Rest, 15 seconds. • Swim, Z2, 50m. Rest, 15 seconds. • Swim, Z3, 50m. Rest, 15 seconds. • Swim, Z4, 50m. Rest, 15 seconds. • Swim, Z3, 300m. Rest, 30 seconds. Repeat 5 times. Aim for your target race speed. • Free and back mix, Z3, 200m. |
| Day 6 | W07D6-Long Run | • Run, Z1, 70 minutes. • Cool down, 5-10 minutes. • Slight increase in the length of your long run. Keep working on your technique. Take a couple of gels with you and take one at 20 minutes and another at 40 minutes to keep energy levels up and to help recover faster. |
| Day 7 | W07D7-Easy Bike | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z1, 65 minutes, 90-95 RPM. • Bike, very easy, 5 minutes. • Cool down, 5-10 minutes. • Can do this on road or turbo. Focus on smooth pedaling. This will help to recover your legs from yesterday’s hard run. |
Week #8
| Day 1 | Rest | Rest day. This week is a recovery and testing week, so take it easy and enjoy some easier sessions. |
| Day 2 | Rest | Moveable day off. Do some light stretching or get a massage if you can. |
| Day 3 | W08D3-Easy Run | • Light mobility work, 5-10 minutes. • Run, Z1, 40 minutes. • Cool down, 5-10 minutes. • If legs are sore, you could do this session as an aqua jog at the pool. |
| Day 4 | W08D4-Test Swim | • Swim with a little bit of backstroke, Z1, 300m. • Swim, Z1, 50m. Rest, 15 seconds. • Swim, Z2, 50m. Rest, 15 seconds. • Swim, Z3, 50m. Rest, 15 seconds. • Swim, Z4, 50m. Rest, 15 seconds. • Recovery swim, Z1, 50m. • Swim, time trial, 400m. Aim for your best time. Compare with the test in week 2. Control your intensity to start. • Kick, Z2, 25m. Rest, 10 seconds. Repeat 4 times. • Swim, Z1, 150m. |
| Day 5 | W08D5-Easy Run | • Run, Z1, 20 minutes. • Cool down, 5-10 minutes. • Optional: If you are feeling tired take the day off, otherwise, work on your weakest discipline. Easy Bike 50 or Easy Swim 1.3. Work on technique, don’t worry about speed. |
| Day 6 | W08D6-Test Bike | • Use the same location as your test in week 3. • Bike, Z1, 5 minutes, 85 RPM. • Bike, Z2, 5 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, time trial, 16km at your best effort. Record time and heart rate. • Bike, Z1, 10 minutes. • Cool down, 5-10 minutes. |
| Day 7 | W08D7-Long Run | • Run, Z1, 60 minutes. • Cool down, 5-10 minutes • Remember to keep working on technique: high knees, RPM around 94 and stand tall. |
Week #9
| Day 1 | W09D2-Tempo Swim | • Swim, free and back, Z1, 200m. • Swim, drill, Z1, 50m. Rest, 10 seconds. • Swim, Z1, 50m. Rest, 15 seconds. • Swim, Z2, 50m. Rest, 15 seconds. • Swim, Z3, 50m. Rest, 15 seconds. • Swim, Z4, 50m. Rest, 15 seconds. • Swim, Z3, 1500m. Rest, 30 seconds. Practice your pacing for your race. Visualize yourself swimming in the event. • Swim, free and back, Z1, 200m. |
| Day 2 | Rest | Moveable day off. Ideally rest on this day, but move your rest day if it fits better somewhere else in your week. Try not to do back-to-back hard sessions if you can avoid it. |
| Day 3 | W09D3-Test Run | • Use the same location as your run test in week 4. • Run, Z1, 5 minutes. • Run, Z2, 3 minutes. • Run, Z3, 2 minutes. • Run, Z1, 5 minutes. • Run, time trial, 3km, best effort. Record time and heart rate. • Run, Z1, 10 minutes. • Cool down, 5-10 minutes. • Don’t go out too hard, pace your effort. Run in the same shoes as you’ll race in, and don’t wear socks if you won’t race in them. |
| Day 4 | W09D4-Easy Bike | • Bike, Z1, 5 minutes, 90 RPM. • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z5, 15 seconds, 100-105 RPM. Bike, Z1, 4 minutes and 45 seconds at 90 RPM. Repeat 5 times. • Bike, Z1, 5 minutes. • Cool down, 5-10 minutes. • The sprints will help to wake up your legs. |
| Day 5 | W09D5-Tech Swim | • Swim, mix of free and back, Z1, 300m. • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 5 times. • Swim or pull, Z1, 150m. • Work on your recovery and catch at front of stroke. |
| Day 6 | W09D6a-Bike/Run Brick | • Race simulation brick workout. Use this session to practice pacing for the race. Wear your race kit. • Bike, Z1, 5 minutes, 85 RPM. • Bike, Z2, 5 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, Z3, 30km, 95 RPM. • Straight off the bike and into the run. |
| Day 6 | W09D6b-Tempo Run | • Run, Z3, 7km. • Run, Z1, 10 minutes. • Cool down, 5-10 minutes. |
| Day 7 | W09D7-Easy Run | • Light mobility work, 5-10 minutes. • Run, Z1, 30 minutes. • Cool down, 5-10 minutes. • Stretch, 5 minutes. • Aim to hold a consistent heart rate and pace, so don’t go out too hard. You should finish feeling good. |
Week #10
| Day 1 | W10D1-Max Swim | • Swim with a little bit of backstroke, Z1, 200m. • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z5, 25m. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times. • Swim, Z3, 400m. • Swim, Z1, 200m. |
| Day 2 | W10D2-Easy Bike | • Bike, Z1, 5 minutes, 90 RPM • Bike, Z1, 5 minutes, 80 RPM. • Bike, Z5, 15 seconds, 100-105 RPM. Bike, Z1, 4 minutes and 45 seconds at 90 RPM. Repeat 5 times. • Bike, Z1, 5 minutes. • Cool down, 5-10 minutes • Can do this on road or turbo. The sprints will help to wake up your legs. |
| Day 3 | W10D3-Build Run | • Run, Z1, 15 minutes. • Run, Z2, 12 minutes. • Run, Z3, 8 minutes. • Run, Z1, 5 minutes. • Cool down, 5-10 minutes. • Stretch, 10 minutes. • Build your pace throughout the session and maintain your form. |
| Day 4 | Rest | Rest day. Enjoy a bit of sleeping in and do some light stretching or yoga in the evening. Book your bike in to be serviced now, so it’s not a last minute rush before your race. |
| Day 5 | W10D5-Steady Swim | • Swim with a little bit of backstroke, Z1, 200m. • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z2, 1800m. Rest, 80 seconds. • Swim, Z1, 200m. • During the long swim, build confidence in the water. Count strokes every third 50m to make sure you’re holding your form together. |
| Day 6 | W10D6a-Long Bike/Run Brick | • Bike, Z1, 45 minutes. Bike, Z2, 15 minutes. Repeat 2 times. • Ride on hilly terrain. Don’t worry too much if your heart rate goes into Z2 or even Z3 for short periods during the 45 minutes of Z1 over hills. • Aim for 30-50 grams of carbs per hour. • Straight off the bike and into the run. |
| Day 6 | W10D6b-Easy Run | • Run, Z1, 20 minutes. • Cool down, 5-10 minutes. |
| Day 7 | W10D7-Easy Run | • Light mobility work, 5-10 minutes. • Run, Z1, 40 minutes. • Cool down, 5-10 minutes • If legs are sore, you could do this session as an aqua jog at the pool. |
Week #11
| Day 1 | W11D1-Easy Swim | • Swim, free and back mix, Z1, 200m. • Pull, working on an early catch, Z1, 400m. Rest, 20 seconds. Repeat 3 times. • Swim, mix of free and kick, Z1, 200m. • The longer reps prepare you for your race. If you’re going to be racing in a wetsuit, use it for part or all of this session. |
| Day 2 | W11D2-Fartlek Run | • Run, Z1, 5 minutes. • Run, Z2, 4 minutes. • Run, Z3, 3 minutes. • Run, recovery, Z1, 2 minutes. • Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 4 times. • Run, Z1, 6 minutes. • Cool down, 5-10 minutes. • Don’t force the pace, just focus on technique and let the speed come. |
| Day 3 | W11D3-Easy Run | • Run, Z1, 30 minutes. • Cool down, 5-10 minutes. • Optional: Day off if you are tired, or work on your weakest discipline. Easy Bike 60 or Tech Swim 1.2. Work on technique, don’t worry about speed. Just get in some miles in your weakest sport. |
| Day 4 | W11D4-Hard Bike | • Bike, Z1, 5 minutes, 85 RPM. • Bike, Z2, 5 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, Z4, 3 minutes, 95 RPM. Bike, Z1, 2 minutes, 85 RPM. Bike, Z5, 30 seconds, 100 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat 4 times. • Bike, Z1, 5 minutes, 90 RPM. • Cool down, 5-10 minutes. |
| Day 5 | W11D5-Tempo Swim | • Swim, free and back, Z1, 200m. • Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z1, 50m. Rest, 15 seconds. • Swim, Z2, 50m. Rest, 15 seconds. • Swim, Z3, 50m. Rest, 15 seconds. • Swim, Z4, 50m. Rest, 15 seconds. • Swim, Z3, 800m. Rest, 30 seconds. • Swim, free and back, Z1, 200m. • Use the 800m rep to practice your pacing for your race. Visualize yourself swimming in the event. |
| Day 6 | W11D6a-Bike/Run Brick | • Bike, Z1, 5 minutes, 85 RPM. • Bike, Z2, 5 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike, Z1, 5 minutes. • Bike, Z3, 30 minutes, 90 RPM. • Practice pacing and use race equipment. • Straight off the bike and into the run. |
| Day 6 | W11D6b-Tempo Run | • Run, Z3, 10 minutes. Run, Z1, 5 minutes. Repeat 2 times. • Cool down, 5-10 minutes. • Practice pacing and use race equipment. |
| Day 7 | Rest | Rest day. Congratulations! All of the hard work is done now. Start to do some visualization of your race to mentally prepare. |
Week #12
| Day 1 | W12D1-Max Swim | • Swim with a bit of backstroke, Z1, 200m. • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times. • Swim, Z5, 25m. Rest, 30 seconds. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times. • Swim and kick, Z1, 100m. • Swim, Z3, 400m. • Swim, Z1, 200m. |
| Day 2 | Rest | Rest day. Get a massage today, but only if you have been getting them regularly. Otherwise, do some light stretching. Write out a timeline for the evening before the race up to the start of the race, so you are clear about what you are doing and where you need to be. Refer to the race website or info you have received. |
| Day 3 | W12D3-Hard Bike | • Bike, Z1, 3 minutes, 85 RPM. • Bike, Z2, 3 minutes, 90 RPM. • Bike, Z3, 5 minutes, 95 RPM. • Bike Z1, 3 minutes. • Bike, Z4, 2 minutes, 95 RPM. Bike, Z1, 1 minute, 85 RPM. Bike, Z5, 30 seconds, 100 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat 2 times • Bike, Z1, 5 minutes, 90 RPM. • Cool down, 5-10 minutes. |
| Day 4 | Rest | Rest day. Start organizing your race kit and put it in one place or in the bag you will take to the race. Take spares of essential equipment like goggles, shoe laces, inner tubes and a tire. |
| Day 5 | W12D5-Pick Up Run | •Run, Z1, 5 minutes. • Run, Z4, 30 seconds. Run, Z2, 90 seconds. Repeat 5 times • Run, Z1, 5 minutes. • Cool down, 5-10 minutes. • Run on a soft surface in your race shoes if you can. Don’t force the pace during your 30-second pick ups. You should be starting to feel pretty good, so let the speed come naturally. |
| Day 6 | W12D6a-Easy Swim | • Swim, Z1, 200m. Rest, 20 seconds. • Swim, Z2, 200m. Rest, 20 seconds. • Swim, Z3, 200m. Rest, 20 seconds. • Swim, Z4, 25m. Rest, 20 seconds. Repeat 4 times. • Swim, free and back, Z1, 100m. |
| Day 6 | W12D6b-Easy Bike | • Bike, Z2, 20 minutes, 95 RPM. • Use the bike ride just to check your gears and brakes to make sure everything is working. Try to do both of these workouts in the morning and relax in the evening. |
| 06/02/2001 | Rest | Rest |