Triathlon Training Program
For other training programs go to my GET FIT SERVICES, or for more information Contact Me.
Sample:
Week 1
Monday: Biking Fartlek-
1 minute hard 1 minute easy, 2 minute hard 2 minutes easy,…3, 4, up to 5 minutes (do 5 minutes twice) and back down.
CORE: 7 minutes of Abs, 25 pushups
Total Workout Time: 70 minutes (60 minutes of biking 10 minutes of CORE)
Tuesday: Running
Accelerates-
30-60 minute run with 3x5 minutes accelerated (get faster by the end of push) pushes get up to 5K race effort
CORE: 10 of each: Donkey kicks, Fire Hydrants, Hurdlers, Chair kicks
7 minutes of abs and 3x15 sets of pushups, 30 squats, 90 second plank
Wednesday:
Recovery/Swimming Form-
Get down your swim form-
practice turns, freestyle swim and breaststroke
CORE: 7 minutes of Abs, 28 pushups
If you feel like you want to add more…..Add a 30-60 minute Bike Ride
Thursday: Bike Strength
Training-
Warmup 5 minutes.
5 Sets (on every 3 minutes): 1) 15 pushups, 15 military press (10-15lbs), hard bike
2) 15 squats, 15 curls (10-15lbs), hard bike
3) 15 (on each leg) one-legged squats, 15 squat thrusts/burpies, hard bike
4) 15 bent row, 1 minute of planks, hard bike
5) 15 dead legs, 90 seconds of abs, hard bike
repeat 5 sets 3x’s (no breaks) (you may only do 2 sets if needed)
10 minute cool-down
Friday: Recovery
Run (30-60 minutes)-
Saturday: Biathlon Practice (Choose 2 of the 3)
800 meter swim
4 mile run
15 mile bike ride
CORE: 7 minute abs, 30 pushups
Sunday: Rest
Week 2:
Monday: Swim
Sprints-
16x50 meter sprints (all out) Equal Rest
CORE: 8 minutes of Abs, 3x16pushups
Tuesday: Bike Easy
Recovery:
45-75 minutes with 1 minute push every 10 minutes
CORE: Squats, Drills, Pushups, Abs….design your own Make it Hurt
Wednesday: Run Mile
Repeats-
5-15 minute warm-up, 3-mile repeats at race effort with 5 minutes rest in between each, 5-15 minute cool-down
CORE: 8 minutes of Abs, 3x17 pushups
Thursday: Biking Repeats- 15 minute warmup…3x2 mile repeats….15 minute cooldown
CORE: Between every repeat you have 5 minutes to do the following and rest: 15 pushups, 15 squat thrusts/burpies, 25 squats, 1 minute of abs and then rest
Friday: Recovery
Swim Form-
Work on your swimming form you may add in a 30-60 minute bike ride if you want to.
Saturday:Endurance Day-
Get at least 90 minutes of exercise: biking, swimming, or running or all 3J
CORE: 8 minutes of abs, 3x18 pushups
Sunday: Rest
Week 3
Monday: Swim Aerobics,
Ten Three Pea-
Work on your form for 3 laps
10 minutes (no arms) treading water then swim 3 laps freestyle then up to 3 min rest
10 minutes (no legs) treading water then swim 3 laps breast stroke then up to 3 min rest
Run in water (high knees) for 10 minutes
All out swim for 3 laps
CORE: 9 minutes of abs and 35 pushups
Total Workout Time: 45-60 minutes
Tuesday: Recovery
Accelerate Run-
Run 30-60 minutes recovery pace….. pick it up gradually the last 10 minutes until you reach 5K race pace
CORE: Ladder: 1 pushup 10 abs, 2 pushups 20 abs, 3 pushups 30 abs….up to 10 (ten only once) and back down. 3x20 squats.
Wednesday: Bike
Accelerates
45-75 minute bike ride with 6x5 minute pushes at race effort
CORE: 9 minutes of abs, 38 pushups, drills: high knees, grapevine, skips etc.
Thursday: Swim
Circuit-
Swim for 4 minutes then do 1 minute of abs, 10 pushups, and 20 squats.
Repeat this 10-15 times.
Friday: Recovery
Bike Ride-
45-60 minutes
Saturday:
Endurance Day, Run n Ride-
90 minutes: find a partner: one person rides the bike ahead and then drops the bike and starts running. The other person starts out running, gets to the bike, hops on, rides past the other person and drops the bike. Continuously trading off, do this for 90 minutes.
CORE: 9 minutes of abs and 40 pushups
Sunday: Rest
Week 4:
Monday: Running
Wild-
9x1000 meters. You will need a track, do these at your goal race pace
CORE: 10 minutes of abs, 3x 20 pushups
Tuesday: Recovery
Swim-
Work on your Form and also Add a 30-60 minute bike ride
CORE: 12 of each: Donkey kicks, Fire Hydrants, Hurdlers, Chair kicks
10 minutes of abs and 3x15 sets of pushups, 30 squats, 90 second plank
Wednesday: Bike Strength Training-
Warmup 5 minutes.
5 Sets (on every 3 minutes): 1) 15 pushups, 15 military press (10-15lbs), hard bike
2) 15 squats, 15 curls (10-15lbs), hard bike
3) 15 (on each leg) one-legged squats, 15 squat thrusts/burpies, hard bike
4) 15 bent row, 1 minute of planks, hard bike
5) 15 dead legs, 90 seconds of abs, hard bike
repeat 5 sets 3x’s (no breaks) (you may only do 2 sets if needed)
10 minute cool-down
Thursday: Swim
Hard-
8x100 meter swims at race pace…. equal rest
Add in a 30-60 minute bike ride
CORE: Design your own Abs, pushups, squats….make it hurt
Friday: Recovery
Run-
30-60 minutes
Saturday: Endurance
Day-
>90 minutes of running, swimming, or biking…..or all 3J
CORE: 10 minutes of abs, 3 x 24 pushups
Sunday: Rest
Week 5: The Pain Train
Etc….