Triathlon Distances
|
|
Swim |
Cycle |
Run |
|
Sprint |
0.75 km |
22 km |
5 km |
|
Olympic |
1.5 km |
40 km |
10 km |
|
Half Iron Man |
1.2 mile |
56 mile |
13.1 mile |
|
Iron Man |
2.4 mile |
112 mile |
26.2 mile |
Sample Olympic Distance Schedule
|
Bold = key workout |
Italicized = optional workout |
Base Training Phase
|
|
Swim |
Cycle |
Run |
|
Sun |
800 m easy, some drill sets |
|
Progress to 60-90 min slow run, 5 min walking breaks (if necessary) |
|
Mon |
|
|
|
|
Tues |
30 min drill practice |
45 min easy |
|
|
Wed |
|
60 min easy |
25 min easy |
|
Thurs |
10 x 100 m interval with 15 sec rest |
|
30 min tempo |
|
Fri |
30 min drill practice |
45 min easy |
25 min easy |
|
Sat |
|
Progress to 90-120 min easy |
|
Speed & Technique Phase
|
|
Swim |
Cycle |
Run |
|
Sun |
800 m easy, some drill sets |
|
40 min fartlek |
|
Mon |
|
|
|
|
Tues |
10 x 100 m interval with 10 sec rest |
45 min easy |
|
|
Wed |
30 min drill practice |
|
25 min easy |
|
Thurs |
|
60 min hilly course |
|
|
Fri |
800 m easy & 15 min drill sets |
45 min easy |
30 min tempo |
|
Sat |
|
90 min easy |
|
Race Simulation Training Phase
|
|
Swim |
Cycle |
Run |
|
Sun |
|
45 hilly or fast |
30 min easy |
|
Mon |
|
|
|
|
Tues |
1000 m swim (open water) |
45 min easy |
|
|
Wed |
40 min drill practice |
|
25 min easy |
|
Thurs |
|
45-60 min near race pace |
|
|
Fri |
800 m easy & drill sets |
60 min easy |
30 min tempo |
|
Sat |
30 min drill practice |
|
|
|
Brick training: |
Immediate transition into next event |
Week Taper
|
Day |
Training time (minutes) |
|
1 |
60 |
|
2 |
Rest |
|
3 |
40 |
|
4 |
30 |
|
5 |
20 |
|
6 |
Rest |
|
7 |
Race Day |
|
|
