Olympic Distance Triathlon Program - TransitionTimes.com

After a base building period of 6-8 weeks

 

Week 1

Monday          OFF

Tuesday          Swim 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run (Track): 4 X 200’s FA2

Wednesday    Brick Workout: Bike: 45 minutes EA – FA1 / Run: 30 minutes EA

                        Strength Training

Thursday        Bike: 50 minutes at FA2

Friday             Swim: 4 x 200, 20 seconds rest, negative split each 200

                        Strength Training

Saturday         Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                        Bike: 60 minutes EA – FA1, technique

Sunday           Run: 50 minutes EA, technique drills in middle of session

 

Week 2         Build 2A

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run (Hills): 4 x Hill

Wednesday    Brick Workout: Bike: 45 minutes EA – FA1 / Run: 35 minutes EA

                        Strength Training

Thursday        Bike: 55 minutes at FA2

Friday             Swim: 5 x 200, 20 seconds rest, negative split each 200

                        Strength Training

Saturday         Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                        Bike: 1.25 hours EA – FA1, technique

Sunday           Run: 55 minutes EA, technique drills in middle of session

                       

Week 3        Build 3A

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run (Track): 8 x 200 at FA2

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes EA

                        Strength Training

Thursday        Bike: 60 minutes at FA2

Friday             Swim: 6 x 200, 20 seconds rest, negative split each 200

                        Strength Training

Saturday         Swim: 10 x 50, 15 seconds rest, alternate easy/fast

                        Bike: 1.5 hours EA – FA1, technique

Sunday            Run: 60 minutes EA – FA1, technique drills in middle of session

 

Week 4        Recovery

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 15 seconds rest, alternate easy/fast

                        Run: 45 minutes FA1

Wednesday    Brick Workout: Bike: 45 minutes EA – FA1 / Run 30 min EA

                        Strength Training

Thursday        Bike: 60 minutes FA1 - FA2

Friday             Swim: 5 x 300, 15 seconds rest, steady easy pace, low rest to build endurance

                        Strength Training

Saturday         Bike: 60 minutes EA, technique

Sunday           Run: 55 minutes, technique

 

Week 5

Monday          OFF

Tuesday          Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast

                        Run (Hills): 5 x Hill

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 40 minutes FA1

                        Strength Training

Thursday        Bike: 60 minutes at FA2

Friday             Swim: 3 x 400, 25 seconds rest, negative split each 400

                        Bike: 45 minutes EA, technique

                        Strength Training

Saturday         Swim: 10 x 50, 15 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 1.5 hours EA – FA2

Sunday           Run: 65 minutes EA – FA2, technique drills in middle of session

           

Week 6        Build 2B

Monday          OFF

Tuesday          Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast

                        Run (Track): 4 x 400 at FA2

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 45 minutes FA1

                        Strength Training

Thursday        Bike: 70 minutes at FA2

Friday             Swim: 4 x 400, 30 seconds rest, negative split each 400

                        Bike: 45 minutes EA, technique

                        Strength Training

Saturday         Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 1.75 hours EA – FA2

Sunday           Run: 70 minutes EA – FA2, technique drills in middle of session       

   

Week 7        Build 3B

Monday          OFF

Tuesday          Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast

                        Run (Hills): 6 x Hill (try to find a hill that takes 1 – 2 minutes to run up,
                        recovery is easy jog to bottom)

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1

                        Strength Training

Thursday        Bike: 80 minutes at FA2

Friday             Swim: 2 x 500, 30 seconds rest, first 500 easy and second fast

                        Bike: 45 minutes EA, technique

Saturday         Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 2 hours EA – FA2

Sunday           75 minutes EA – FA2, technique drills in middle of session

 

Week 8        Recovery week and swim focus

Monday          OFF

Tuesday          Swim: 20 - 25 x 100, 20 seconds rest, alternate easy/fast

                        Run track: 4 X 400 at FA2

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1

                        Strength Training

Thursday        Bike: 80 minutes at FA2

Friday             Swim: 4 x 500, 30 seconds rest, first 500 easy, second fast, third easy and fourth                                          take first 200 out very fast then settle into race pace (race simulation).

                        Bike: 45 minutes EA, technique

Saturday         Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 2 hours EA – FA1

Sunday           Run 55 minutes EA, technique drills in middle of session

 

Week 9

Monday          OFF

Tuesday          Swim: 10 - 15 x 100, 25 seconds rest, alternate easy/fast

                        Run (Hills): 6 x Hill

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1

                        Strength Training

Thursday        Bike: 90 minutes at FA2

Friday             Swim: 3 x 500, 30 seconds rest, first 500 easy, second fast and third easy

                        Bike: 45 minutes EA, technique

Saturday         Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 2.5 hours EA – FA2

Sunday           Run 75 minutes EA – FA2, technique drills in middle of session

 

Week 10      Build 2C

Monday          OFF

Tuesday          Swim: 15 - 20 x 100, 30 seconds rest, alternate easy/fast

                        Track 4 X 400, 4 X 200 all at FA2 – AA

Wednesday    Brick Workout: Bike: 60 minutes EA – FA1 / Run: 50 minutes FA1

                        Strength Training

Thursday        Bike: 90 minutes at FA2

Friday             Swim: 3 x 600, 30 seconds rest, First 600 take the 200 out very fast

                        (race simulation), second and third 600 negative split.

                        Bike: 45 minutes EA, technique

Saturday         Swim: 10 x 50, 20 x 25; 25 seconds rest, alternate easy/fast

                        Bike: 3 hours EA – FA2

Sunday           Run 80 minutes EA – FA2, technique drills in middle of session

 

Week 11      Taper 1

Monday          OFF

Tuesday          Swim: 5 – 10 x 100, 45 seconds rest

                        Run: 55 minutes FA1  At the 20 minute mark do 4 X 30 second pick ups at AA with

                        30 second recovery

Wednesday    Bike: 60 minutes EA – FA1

                        Run: 30 minutes EA – FA1

                        Strength Training

Thursday        Bike: 60 minutes FA2, At the 20 minute mark do 4 X 30 second pick ups at AA with

                        30 second recovery

Friday             Swim: 3 x 500, 45 seconds rest, First 500 take the 150 out very fast

                        (race simulation), second and third 500 negative split.

Saturday         Bike: 1.5 Hours EA – FA1

Sunday           Run: 45 - 60 minutes EA – FA1, technique drills in middle of session

           

Week 12      Taper 2

Monday          OFF

Tuesday          Swim: 5 x 100, 45 seconds rest, fast, easy, fast, easy and super fast.

Wednesday    Bike: 60 min EA mix in 3 segments (less than 30 sec) at AA with full recovery

                        Run: 25 min EA mix in 3 segments (less than 1 minute segments) at AA with

                        full recovery

Thursday        Bike: 45 minutes EA

Friday             Swim: 3 X 100 with 30 seconds rest at race pace and then 4 X 25 sprints with

                        30 seconds rest

Saturday         OFF

Sunday           Race: 1.5 K swim, 40 K bike and 10 K run

 

EA = easy aerobic/ easy pace(40-60% of max heart rate or of maximum perceived effort)

FA1 = fast aerobic/ Moderate pace (60-75% of max heart rate or of maximum perceived effort)

FA2= faster aerobic/ fast pace (75-90% of max heart rate or of maximum perceived effort)

AA = anaerobic/ very fast pace (85 – 100% of maximum perceived effort)

 

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