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 |
