Rg active 8 week compete olympic triathlon plan page 2 key notes aj bell have teamed up with rg active in putting together training plans to make sure your preparation for the aj bell londontriathlon goes to plan and you stay injury free. Program details of the 16 week olympic triathlon training plan including details on the swim, bike and run routines. At this stage, you need to focus on three key concepts. Plan overview the training plan progresses from 8 to 10 hours peak of training per week. Life time tri sprint training program congratulations. There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance triathlon. Olympic triathlon training plan swim training ironman triathlon training schedule training programs marathon plan lotion triathlon motivation triathalon. This plan would be used by someone who is time constrained and has very little time to commit to a full bore plan. Run 20 minutes 9 and 51 9 minute warmup, then 5 minutes jog, 1 minute walk for the remainder of your run. Got some standarddistance triathlons this season and want to race at the best of your ability. This simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. Just follow this 8week schedule with 45 short workouts per week, and youll be ready for that start line. Think of the triathlon like one long race, rather than three separate events. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level.
Create sustainable training habits rest run 20 mins bike 45 mins swim 2030 mins run 30 mins bike 60 mins swim organize all your gear. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal. For firsttimers, olympic and sprint distance triathlons are perfect. This plan is protected by our refund policy and may. This plan assumes that you already have a good level of base endurance so this phase is. Racing an olympic distance soon but short on training hours. Free 8week preseason base training plan 220triathlon. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly. Rg active 8 week complete olympic triathlon plan page 2 key notes aj bell have teamed up with rg active in putting together training plans to make sure your preparation for the aj bell london triathlon goes to plan and you stay injury free. Hip extension or butt blaster or back extension leg extension for your quadriceps hamstring curl leg press or squat. Training load by week average weekly breakdown average weekly training hours.
Olympic distance plan for advanced athletes author mike ricci, usat triathlon level 3 coachanytime anytimelength 8 weekstime 59 hours requirements. Questions to ask before choosing your olympic triathlon training plan. You should be comfortably able to complete the race distance for each discipline already. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run. This beginner olympic triathlon training plan is aimed at people who want to attempt a longer distance triathlon for the first time. Please find below an 8week olympic triathlon training plan to help you prepare for your event. This program assumes you have limited multisport experience and youre beginning your training straight off the couch. Intermediate and advanced training plans in both 8 and 12 week lengths total of 6 plans. Plan overview the training plan breaks down the 10 week training schedule into the following periods note.
Triathlon hero in three months the plan if youre planning on doing your first triathlon this spring, you need to start training now. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. They have a very strong base of 46 months of consistent training. Free olympicdistance triathlon training plans for every level of experience and training time available. Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. Olympic training guide to start the 12 week olympic triathlon program, it is recommended that you are able to consistently sustain the following. It is intended only as a framework for training structure. Have a look through the list, download and enjoy your training. Welcome to the life time tri 12week sprint training program for newbies. Olympic training plan for intermediate triathletes. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. The key is consistency and adhering to the training zones described here.
Aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base. This 12 week training plan is designed to get an intermediate triathlete through a standard. Use this plan if you are time constrained or if you want to focus more on your family. There is a plan for every distance, whether you are a novice or an experienced triathlete. Here are some free olympic distance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. The maximum volume is around 6 8 hours pretty consistently. Its important not to stress yourself out with an overly complex training program. Your workouts are done in zones, determined by your heart rate hr. Please note, this plan is not to be distributed on other websites or used for commercial purposes.
An 8 week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. Its a pleasure to have you join us in training for your triathlon. There are two 12 week training plans here, ideal for getting you fit for either a sprint or an olympic distance triathlon. Feb 28, 2017 in order to take your racing to the next level, your training plan needs to develop all aspects of your athleticism with progression and consistency.
This eight week phase is tailored towards those thinking of racing an olympic distance triathlon. This is your last two week training segment before you back off for race taper week. The plan is written so that each session is easy to understand. This training program should be used as a guideline only and be adjusted to your worklife schedule. Getting started take proper steps from day one no pun intended. Heres your beginner 16 week olympic triathlon training plan just click here or on the photo below to download and print the plan out for your own personal use. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. The training sessions can be completed in a number of locations. Beginner athlete in your first or second year of olympic distance triathlon competition hours per week. Life time tri international triathlon training program. Apr, 2016 questions to ask before choosing your olympic triathlon training plan. No matter what your fitness level is or how much you have been training you will be able to complete this program and finish the race with confidence.
Include speed bursts in at least one cardio workout per week. The schedule consists of 34 workouts per week in each sport, 12 days of strength training and core work too. This plan will get you to the finish line feeling strong and having fun. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. It is designed to take up 6 8 hours worth of training time each week with varied sessions, and the end goal being completing an. Six to eight this training plan is to be used in conjunction with a garmin multisport gps device or devices. Olympicdistance triathlon training plans 220 triathlon. Download your free 16 week beginner olympic triathlon training plan. Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing olympic or middle distance triathlon. Olympic distance triathlon training plan and tips active. Check out our free triathlon training plans and programs for newbie or. A 12week triathlon training plan for beginners active. Courtney atkinsons 8week beginner triathlon program to have you racing your first triathlon. Were excited to announce our 8 week triathlon training plan for beginners, geared towards sprint and olympic distance.
If you are looking to get a bit more structure in your training programme for your next race, here is a 12 week training programme which has been put together for intermediate level athletes. Olympic balanced lifestyle 8 week triathlon training plan. A triathlon is a hugely rewarding event to compete in. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. Experienced athlete 10week long course duathlon training plan. Just follow this 12 week schedule with 56 workouts per week, building up to running for 2 hours straight. This 8 week plan is specially designed for the intermediate triathlete, regardless of age, who has been training for triathlon and has a goal to perform well in hisher age group at an apriority, olympic internationaldistance s1500mb40kr10k triathlon in the 8th week of this plan. Olympic beginner 12 week plan for a beginner, or athlete new to structured training, entering an olympic distance event with 68hrs per week training time available block 1 building basic fitness week 1 week 2 week 3 week 4 mon easy swim, 3040mins.
Intermediate level with at least two years of sprint or olympic distance racing experience hours per week. The challenge of training for an olympic triathlon is fitting it all in, on top of everything else in your life. Welcome to the life time tri 12week international training program for newbies. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. This program is designed for intermediate athletes training for an olympicdistance triathlon. This triathlon 1 program is designed for runners and other athletes who want to use a variety of sports and exercises to get and stay fit. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. The objective of this training plan is to provide the experienced age group duathlete with a 10 week structured and periodized plan to successfully prepare for a long course duathlon typically 10k run 150k bike 30k run. Basic aerobic endurance training, 5060% of your maximum heart rate. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary.
Welcome to the life time tri 12 week sprint training program for newbies. Olympic triathlon training plan cancer research uk. An athlete taking on this eight week program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. Make the most of each session, pull in all the resources and learning from the past five weeks and write down small goals you want to accomplish with each day. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1. That may sound daunting, but youll find that following this training program will steadily build you up to a point where a 2hour run can be done comfortably, and youll be ready to achieve a new personal record. Join ironman certified coach, 15x ironman finisher, 8x kona finisher, wendy mader and 5x ironman finisher, dave erickson for a professionally produced and guided 8 week multimedia training program.
The plan can work for experienced or new athletes irrespective of speedpowerpace, as the intensity is based on perceived effort and is therefore relative to the individual athlete. So, grab your favorite training partner and get on the road. This program is designed for intermediate athletes training for an olympic distance triathlon. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. For firsttimers, olympic and sprint distance triathlons are perfect introductions to the world of triathlon. An olympic triathlon training plan for ambitious triathletes with limited time to train.
By week 8, i could run 6 miles at 10 minmile with my heart rate right on target at. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. Beginner sprint triathlon training plan cancer research uk. Detailed training calendar 11 week sprint distance program beginner week 5 note.
Leave yourself 12 to 16 weeks to adequately train, says elizabeth waterstraat, triathlete and founder of multisport mastery. How should i train for my first olympic distance triathlon. Please find below an 8 week olympic triathlon training plan to help you prepare for your event. We will begin brick workouts this week week 5 through week 8 monday. This is a key stage that allows you to support the latter, higher intensity phases. This training plan has only 2 workouts per sport per week and peaks at 7. Training doesnt have to feel hardcore, says schneider, who created this newbie mini triathlon guide. This is your barebones olympic triathlon training plan the minimal training you need to do to complete such as race without. Along with event specific plans, you can find plans that will support you with every aspect of training. In order to complete the beginner olympic triathlon training plan athletes should be capable of training 5 days a week.