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 |
| 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 |
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 |
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 |
| Day | Training time (minutes) |
| 1 | 60 |
| 2 | Rest |
| 3 | 40 |
| 4 | 30 |
| 5 | 20 |
| 6 | Rest |
| 7 | Race Day |
