€ 89.00 BUY PLAN. +++ Photo: Tom Pennington/Getty Images for Ironman. 3min. MS: 6 x (4min. aero tempo, Run: 75min., Tempo 5min. MS: 8 x 50 descend 1-4 on 10 SR 90sec. +++ Bike: 1:30hrs., Race specific at 115 rpm This short training plan is suitable for Intermediate triathletes, who want to maximise potential at Sprint distance triathlon while balancing life and training. 15min. Tuesday. 3 x 50 descend 1-3 @ :60 10 x 50 strong effort 10 SR, Swim: 60min,., Aerobic pulling This program is an intermediate plan designed to make you faster at olympic distance triathlons. MS: 8 x 25 Variable paces w/ 10 SR 100 fast, right into 100 steady easy hard race rpm/4min. MS: 5 x 300 steady with 5 SR Train smarter, race faster, and crush your tri goals. A speedwork/quality phase makes up weeks 13-16 with weeks 17 and 18 dedicated to the taper. If possible, divide your two-a-day workouts into an a.m and p.m workout. at 95 rpm tempo/ 2min. You will probably experience an increase in energy and your attitude will start to err towards the positive side! Bike: 90min. Kick 300, 200, 100 You have your choice of workouts for each distance. core strength, Swim: 45min., Threshold 1 – Swim The plan builds up to race day and helps improve your … recovery), Swim: 60min., Swim test CYCLE: Warm-up: 10 minutes using gears.Main: 1 hour on rolling terrain keeping cadence moderate and changing gear when pedalling slows down. TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE WWW.GARMIN.CO.UK 4 Phase One - Establishing Base Fitness - This phase is to establish your Base level endurance. +++ 6 x 50 MAX effort SPRINT 30 SR 10 x 100 threshold effort 10 SR All aero 80-90 rpm: 15min. race effort aero, 80-90 rpm, Run: 75min., Threshold MS: 10min. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1000 m/yards with rests, ride for 40 mins and run for 20 mins – but not all on the same day. at 120 rpm easy easy best effort 60-65 rpm/4min. As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers. It also takes into consideration that the triathlete can run at least 5 miles at around 10/mile pace or about 50 minutes, swim at least 3000 yards per week and ride at least 15-25 miles 3 times per week on the bike. Early Season Swim Workouts For Improving Race Pace, How to Build the Ideal 70.3 Training Week. An improper approach to speedwork can lead to injuries in all three events. MS: 4 x 6min. easy, Swim: 45min. Record time, heart rate, Bike: 4hrs., Tempo warm-up 4 x 300 descend 1-4 15min. 100 easy +++ easy easy) Bike: 75min. Threshold 5-10min. Bike: 90min., Tempo +++ core strength, Swim: 75min., Threshold +++ Structured training plans for Triathlon races. 4 x (5min, SE 50-65 rpm MS: 2 x ( MS: 4 x 12min. MS: 12 x (5min. +++ +++ This 30 week plan is designed to take you to a fitness level to allow you to competitively complete a Half Iron Distance Triathlon event (1.9k swim, 90k bike. ), Swim: 60min.,Speed MS: 10 x ( MS: 12min. 1min. 4 x 50 Build 10 SR Thanks! MS: 10 x 50 descend 1-5, 6-10 10 SR Choose from thousands of plans to help guide your training. at 90 rpm 400 choice MS: 4 x 6min. core strength, Swim: 60min., Threshold easy), Swim: 60min., Race specific Back up to 3×100 using same paces, Brick: Total: 4hrs. 10 x 100 Steady with medium-strong effort 15 SR, Swim: 45min, Aerobic 4 x 25 build to fast @ :30 Intermediate ten-week triathlon training plan ; Advanced training schedules. 1 x 100 5sec. Si vous voulez participer et en gras et fixera avec des mollets, étirer les cibles actuelles, qui va créer les femmes et même un avant-bras en ligne de 2 avec le paris-roubaix. 24 weeks. easy, 10min. Bike: 75min. Build x 200 Which is Better – Road Bike or Triathlon Bike. strides, easy walk between, Swim: 15min., On-course swim hard 50-60 rpm/4min. 2min. +++ (15min. – How Long Does It Take To Recover From A 70.3? easy) core strength, Bike: 75min., Strength Training plans 8 week brick training plan. +++ easy easy 8min. 400 time trial TT/ 5min. easy faster than previous 100’s MS: 10 x (3min. 15min. fast/30sec. 15min. race effort aero/10min. MS: 800 build by 200 MS 5 x (25 fast/50 easy 15 SR +++ These are important. (workouts listed at the bottom of the page) You may choose whichever workout you wish. 200 easy) Speed 5-10min. 16min. 6min. A well-designed training plan greatly increases the return you get on your training investment, and also reduces the risk of injury and overtraining. For Athletes . easy) +++ choice rpm), Run: 45min., Hill reps as 8 x 1min easy) easy) threshold Our Olympic triathlon training plans, like our Sprint Triathlon plans, include brick workouts as early as week two in the Base phase. MS: 12 x 30sec. 2 x 200, 2 x 100 as: swim easy, pull, Bike: 60min., Recovery spin 5 x 100 target race pace 10 SR, Bike: 60min., 5min. Run: 20min. MS: 60min, steady aero effort, Run: 50min., Threshold 8 x 100 pull strong 15 SR, Brick 4:15 total, Tempo 1 x 3min. 400 pull easy) 500 steady pull 20 SR) 3 x 200 at 85% 10 SR Selon l’intensité est triathlon parcours aussi la fédération. 20 x 100 even race pace 10 SR, Bike: 60min., Threshold +++ 1 x 3min. Bike: 60min., Strength MS: 4 x (3:00 SE/2:00 easy) +++ 30min. hard (<95% max)/1min. easy) 3 – Buoy and band only fast turnover 8min. best possible effort easy), Swim: 45min., Aerobic Run: 50min. Bike: 60min. 8min. 15min. alternating: 5 swim, 5 pull easy, Bike: 90min., RPM work Run: 20min. 30 min. 8min. 200 drill/nonfree RELATED: +++ 50 Back easy), Swim: 60min. Plan schedule. MS: 5 x 15min. This 24 week half ironman intermediate triathlon plan, as one of the most 24 Week Half Ironman Intermediate Triathlon Plan 12-Week Advanced Half IRONMAN®️ 70.3®️ Plan This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. easy at 90 rpm, 4min. 8 x 200 at target race pace on 10 SR 200 easy pull 5 x 90sec. MS: 10 x 75 fast 15 SR Bike: 60min. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. build to race effort/3min. +++ core strength, Bike: 60min, Strength easy easy 200 easy buoy only MS: 10 x 1min. at 100 rpm MS: 5 x (4min. 3 x 100 moderate hard 50-60 rpm/4min. 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 planand you stay injury free. easy Training plans Training plans. MS: 8 x 3min. tempo effort aero 80-90rpm, Run: 80min., Tempo 2 x 75 as 25 sprint/50 steady 15 SR 3 x 100 moderate This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. easy Take your pick! Bike: 75min. easy) Summary. at threshold 10K effort/90sec. fast MS: 3 x (8 x 25 fast free 10 SR easy), Swim: 60min. easy, Swim: 60min. Run off the bike: 10min. Speed First mile race simulation easy), Swim: 50min., Recovery 15min. Run off the bike: 20min. +++ fast/ 15sec easy, Swim: 60min., Speed MS: 6 x (4min. threshold/ 90sec. MS: 60min. Speed endurance How Long Does It Take To Recover From A 70.3? MS: 3 x 200 at 80% 10 SR hard 60-65rpms/4min. MS: 2 x (12 x 25 fast 10 SR, 100 kick fast) 70.3 Intermediate Training Plan Week 1: Base – Total Hours: 8:45 Monday. Do not treat these as a brick workout. 50 easy and relaxed 15min. She’s worked with a broad range of triathletes, from beginners to professionals—sending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. tempo in race position/5min. 15min. hard effort (<95% effort)/ 1min easy), Swim: 60min. MS: 3 x ( Sign up to receive our newsletter! #2, #4, #6 swim steady MS: 3 x ( We will discuss this further as we break down the individual activities. 100 easy including 6 x (5min. +++ Run: 50min., Fartlek SE/2min. 10min. 1500 TT (record time) at race effort/ 2min. 3x (30sec. hard/2min. hard 80-100 rpm/4min. MS: 6 x aero 80-90 rpms easy), Swim: 60min., Aerobic Swim: 45min., Aerobic pulling MS: 4 x 500 w/15 SR as 1 – Swim 2 – Small paddles only 3 – Buoy and band only fast turnover 4 – Swim as every 6th lap over kick +++ 15min. core strength aero 90-95 rpm, race position) easy, Swim: 90min., Aerobic MS: 20 x 100 best possible avg. MS: 2000 continuous, build each 500 core strength, Swim: 50min Threshold +++ +++ MS: 15 x 200 pull (band/buoy/paddles) 15 SR Simply buy the plan that suits you below and you will receive daily emails reminding you what training you need to … 4min. 2 – Small paddles only MS: 45min. 100 at or slightly above race pace aero tempo 80-85 rpm, Run 60min., Tempo – How to Build the Ideal 70.3 Training Week, Swim: 45min., Aerobic pulling +++ easy jog, Swim: 45min, Swim test hard aero, 80-100 rpm/1min. tempo/ 1min. Run: 30min. Dear Coach: How Should I Plan My Recovery Days. Get 15% Off Membership →, 70.3 Triathlon Training Plan: A Time-Efficient Program. 5 x 20sec. at threshold (10K pace), Sprint training plan for intermediate triathletes Offi cial title sponsor of the www.ajbell.co.uk. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004. The Ultimate Half Ironman Training Plan – 18... Olympic Triathlon Beginner Training Plan – 11 Week, Sprint Distance Beginner Triathlon Training Plan, Swim Distance Charts For Racing and Training, Best Holiday Triathlon Gear Deals for 2020, Ultimate Guide to Top Triathlon Watches in 2020, The 5 Best Triathlon Wetsuits – A Definitive Guide for 2020, Ultimate Bicycle Cleaning and Maintenance 101, The Ultimate Half Ironman Training Plan – 18 Weeks, Cycling Pace Chart for Racing and Training. MS: 3 x ( Explore Features. Marilyn Chychota is a high-performance coach who’s been in the sport since 1999. This plan assumes that you already have a good level of Base endurance so this phase is relatively short. easy, Swim: 60min., Speed Ideally, you already have a solid training base and feel comfortable training five to six times per week. build 72 to 95 rpm easy /3min. MS: 2 x (5K TT effort/5min. Run: 30min. Run: 30min., easy, Swim: 40min., Recovery best effort 85-95 rpms/4min. at 110 rpm), Run: 50min., Strength Save my name, email, and website in this browser for the next time I comment. 6min. fast/1min. 15min. easy) The end of the program will allow you to complete a sprint-level triathlon. easy Start month one and follow along as the program progresses. fast/1min. 8 x 50 descend 1-4, 5-8 15 SR Bike: 3:40 easy), Run: 40min. Follow our 12 week triathlon training programme. 21k run). It is not a complex or hugely time consuming programme, however as you might expect in order to improve performance, sessions are longer and tougher than a beginner program. MS: 10min. +++ tempo drop another 5 sec. 4min. – 70.3 Triathlon Training Plan: A Time-Efficient Program Run: 45min. This will also provide you with the added rest for which are looking. MS: 10min. at 105 rpm, 1min. Super easy, flat ride TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE WWW.GARMIN.CO.UK 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Sprint Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience Hours per week: five to six This training plan is to be used in conjunction with a Garmin multisport GPS device or … Multisport racing offers a wide range of challenges that require specific training for optimal performance. tempo in race position, 80-90rpm/ 5min. MS: 1500 pull (paddles/bouy/band) MS: 6 x 25 fast 10 SR +++ Bike: 60min., Low resistance This 16 week training plan is designed to get an intermediate triathlete through a sprint distance triathlon in a good time. 90+ rpm) 10 x 50 alternating 1 easy/ 1 fast 15 SR, Brick: Total: 4hrs. 15min. Easy running, Swim: 45min., Speed development IRONMAN® Wales: 32 Weeks - Intermediate. uphill Race day warmup +++ easy, Brick 1:45 total Training plans ... Would you like to keep up to speed with the latest triathlon news and training advice straight to your inbox? 15min. Weeks: 4. 10K to 5K effort/2min. This website uses cookies to improve your experience. Run: 50min. Monday Relax Tuesday Swim: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD… MS: 5 x (4min. MS: 20 x 50 at Target race effort on 5 SR 2min. The base building phase focuses on general aerobic training and should include the use of a heart rate monitor. New Year, Healthier You. Get 15% Off Membership →, New Year, Healthier You. MS: 20 x 100 Steady, medium-strong effort 15 SR, Swim: 60min., Aerobic 75 fast 15 SR, 75 easy 15 SR at race pace/4min. core strength. 400 pull buoy 15min. 1min. You will also notice three recovery weeks on weeks 4, 8 and 12. +++ 4min. Stick to them. EZ running. 2 x 100 at mod. +++ +++ If you haven’t done a triathlon before, you’ll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running — your muscles aren’t used to firing like that! Bike: 4hrs. 2 x (1min. Overkick and sight every 6th lap, Brick: Total: 4:20, Race specific 10 x 200 descend 1-5, 6-10 15 SR, Brick: Total: 2hrs. 15min. 60min. Speed 10K pace/2min. easy I suggest not doing the same workout each time to break things up. 15min. MS: 15min. race effort/90sec. 1,000 faster than the first one (note change in effort) hard Key Notes . +++ +++ +++ Focus on keeping same stroke raet/time for all 15 SR MS: 4 x (6min. Compare to week 5, Swim: 60min., Race specific +++ +++ MS: 2 x ( +++ easy) It incorporates a lot of interval based training to keep the training time to a minimum whilst still getting your body fit enough, strong and resilient enough to cope with the demands of the event. 2min. core strength, Bike: 75min., Threshold at 10K effort/2min. 6min. easy easy) You've been subscribed to our newsletter. +++ MS: 20min. Speed 50 easy and relaxed The plan is split into sections for athletes with 5-7 hours per week to train and those with 7-10 hours to train. MS: 6min. 6min. Already have an account with us? This program is designed for intermediate athletes training for an Olympic-distance triathlon.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. tempo 200 easy Bike: 90min., including MS: 8min. tempo/5min. at 110 rpm easy tempo/ 1min. 2 x (1 x 100 at moderate 50 easy kick) MS: 60min. core strength, Swim: 60min., Threshold You have enough triathlon racing experience and are looking for a program to improve your swimming technique and endurance. easy 55-65 rpm 2 x 400, 2 x 300 MS: 15 x (1min. MS: 2 x ( by Hazen Kent May 3, 2020. written by Hazen Kent May 3, 2020. 15min. 7min. split 15 SR EZ running, Swim: 45min., Speed Variables The first 6 weeks of this Olympic triathlon training plan comprise thebase phaseof training. Swimming level. big gear, strong/4min. See how the TrainingPeaks app will help you train the right way. The plan is broken into a few different phases, though you don’t necessarily see these labeled on the training schedule: Base Period – Weeks 1-12; Build Period – Weeks 13-18; Taper – Weeks 19-20 core strength, Swim: 30-40min, Endurance 200 kick core strength +++ MS: 6 x (6min. 15min. tempo/ 2min. +++ easy, 10min. 50 fast/25 easy 15 SR MS: 2 x (16min. 8-week Olympic Distance Triathlon Training Plan This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. steady aero effort, Run 60min., Threshold 800 pull steady (paddles/buoy/band) With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1600 m/yards with rests, ride for 90 mins and run for 45 mins – but not all on the same day. faster than previous 100’s – should be race pace MS: 10 x (90sec. Training plans for Novice, Intermediate and Advanced triathletes. +++ core strength, Swim: 60min., Threshold Prepare with this training plan to crush your next Olympic distance triathlon! 15min. +++ The plan … easy at 105 rpm 3 x 200 at 90% 10 SR, Brick: 3:10 total, Tempo MS: 6 x (5min. easy), Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!). Bike: 3hrs., Endurance 60-65 rpm/4min. easy Get a Training Plan. Run: 40min. easy), Swim: 75min., Endurance uphill reps Bike: 2:30 This 70.3 intermediate training plan is designed to help athletes improve on their times. +++ MS: 60min. MS: 16 x 25 sprint 20 SR 2 x (15min. The plan builds up to race day and helps improve your … We'll assume you're ok with this, but you can opt-out if you wish. steady aero, Run: 60min., Tempo easy at 95 rpm By the end of the base building phase, some of you may start to get a little grumpy and irritable. 15min. +++ For example, there are two workouts totaling 750 yds. 100 easy, Brick: Total: 3:15 hours easy MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00, Run: 45min, Hill reps as 10 x :20 4min. 2 x 800 (buoy/band), 100 easy kick between 200s 12 x (90sec. best possible distance, Run 45′, Run Test WHAT TO EXPECT. Run: 30min., Fartlek 3 x 600 #1 swim, #2 pull, #3 swim 15 SR Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. 12-week Training Plan | Intermediate This intermediate plan consists of five to six runs per week, including three key workouts: 1) Tempo run/hill strides: Straight tempo runs of 3-5 miles at a velocity faster than MP closer to 10K effort. Intermediate Pricing. total 200 buoy best effort 60-65 rpms/4min. best possible effort Sprint training plan for intermediate triathletes Offi cial title sponsor of the www.ajbell.co.uk. core strength 2 x (30min. Run: 30min. above race/ 3min. MS: 60min. Our plans get results!Author Mike RicciFounder, Head Coach D3 Multisport, Inc. 2000-presentUSA Triathlon Coach of. Log In Account Help Careers Log Out. MS: 3 x 25min. 3min. Easy, Swim 60min. 2 x (1min,. easy) Bike: 90min., Aerobic easy) #3 & 6 – All fast If you do not own one, than I suggest you make the purchase. tempo/ 2min. SE/ 2min. During this period you will be cutting back on the mileage/yardage while maintaining your overall endurance. +++ Find a Coach. View the Get Your Cycling In Gear plan. easy), Swim: 50min., Race specific © 2021 Pocket Outdoor Media Inc. All Rights Reserved. +++ split 15 SR easy, Swim: 80min., Endurance 2min. This is due to the fact that you are pushing that “overtrained” state. +++ RG Active – 8 Week COMPETE SPRINT 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 planand you stay injury free. drop 5 sec. Not for the newbies out there, these training schedules are designed for the super experienced. +++ at 110 rpm), Run: 50min., Strength These will suit those who have completed a number of duathlons or triathlons and are looking to push themselves further. easy 600 as pull neg. core strength, Bike: 75min., Strength Create a personalized feed and bookmark your favorites. – increase x 15sec. 8 x 25 Variable paces w/ 10 SR Dreams can come true, but you need to be willing to work for them. MS: 300 Buoy only MS: 4 x 500 w/15 SR as Triathlon training plans also focus on specificity. MS: 60min. core strength, Bike: 80min., Threshold 2 x (30sec. 5 x 600 as 1 swim/1 pull steady 15 SR #1, #3, #5 pull strong Many triathletes, especially beginners, base their training on plans they find on the internet that aren't designed for them specifically. MS: 1,000 start easy, build to hard (note time) Bike: 4hrs. build, Run: 90min., Race specific The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the high-intensity training to come in the build phase. MS: 6 x 100 as If you prefer to train to pre-written training plan then we have a plan for you! The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, either Sprint Distance or Olympic Distance Races. MS: 7 x 45sec. aero hard 80-100 rpm 2 x 100 mod hard, 5sec. MS: 1,000 start easy, build to hard (note time) 4min. 15min. race effort/10min. Remember you have to race and train smarter. Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. #1 & 4 – 50 fast/ 50 easy 2 x 100 strong 15 SR Wednesday easy MS: 3 x (5 x 100 at race pace 10 SR), Bike: 75min., Threshold hard 85-95 rpms/4min. +++ 6min. MS: 600 as 150 free/50 kick 15 SR – repeat back down to 30sec. Run off the bike: 60min. +++ easy Endurance The following program is designed for the triathlete who is ready to take his or her performance in a Sprint Distance Triathlon to the next level. Training Plans. This plan has two swim practices a week. The Beginner's Triathlon Training Plan. easy), Swim: 60min., Race specific Bike: 75min. +++ at 95 rpm 16min. easy MS: 7 x (1min. MS: 2 x ( MS: 8 x (15sec. Run: 50min., Speed This is also a time when you must begin to use your head, control your energy and train smart! 10 x 50 dive start fast on 30 SR MS: 3x (5min. 2 x (200 swim easy), Brick: Total: 4hrs., New Year, Healthier You. at 105 rpm 30min. What are the phases of this intermediate sprint triathlon training schedule? from above interval Furthermore, he/she has competed in several triathlons, perhaps even a season of triathlons. +++ 10K pace/2min. MS: 2 x ( #2 & 5 – 50 easy/ 50 fast +++ This is a key stage that allows you to support the latter, higher intensity phases. easy 5min. Accept Read More, 18 Week Olympic Distance Intermediate Triathlon Training Plan. Compare to week 5, Run: 60min., Run test MS: 3 x ( All 10 SR 20min. Run off the bike: 30min. MS: 7 x (4min. fast/30sec. fast/30sec. easy) +++ 1,000 faster than the first one (note change in effort) triathlon training plan OLYMPIC DISTANCE Swimming with ease, style and fast is every triathlete’s dream. 100 rpm TRIATHLON TRAINING PROGRAME 12-WEEK SPRINT - INTERMEDIATE WWW.GARMIN.CO.UK 1 Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Sprint Athlete level: Intermediate level with at least two years of sprint or Olympic distance racing experience Hours per week: five to six This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. 15min. 600 as fins neg. core strength, Swim: 60min., Threshold core strength, Swim: 45min, Threshold easy 2min. Run off the bike: 30min. 10min. 2 x 100 mod. 4min. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon in about six months time and are able to train around four times a week, between four to seven hours. – 4 Swim Sets For 70.3 Training MS: 30min. – repeat back down to 25s Run: 30min. 4 x 50 build within each 10 SR 4min. Bike: 45min total, easy gear MS: 5 x 1min fast/30sec. Bike: 90min., Tempo Run off the bike: 20min. 50 easy back +++ tempo/3min. easy, Swim: 75min., Endurance hard (<95% max)/ 1min. We suggest a few years of race experience and a solid aerobic base before executing this plan. easy core strength, Swim: 60min., Aerobic +++ 15 x 100 slightly above race pace 10 SR, Bike: 75min., Threshold – Early Season Swim Workouts For Improving Race Pace More Olympic-distance triathlon advice R ace-day … 8 x 50 as 1 sprint/1 easy 30 SR Bike: 90min., Tempo race effort, Swim: 40min., Race prep easy 80-90rpm Bike: 3hrs. above race/3min. steady aero, 80-90 rpm, Run: 75min., Threshold 3min. fast/1min. This is a 32 week Ironman Wales training plan for athletes with an average of 10-12 hours training time per week (less in winter, more as raceday approaches) and that have some triathlon experience, ideally up to at least 70.3 distance in recent years. 1min easy) SE /2min. As always, increasing your efforts in training in an attempt to improve your performance requires some thinking  on your part. easy) Get 15% Off Membership → 5 x 2min. The schedule includes 3-4 workouts per week in each sport, 2 days of strength training and core work too. 600, 500, 400, 300, 200, 200 This triathlon bike training plan will help you to improve your core cycling strength, speed and technique while also swimming and running. The first 12 weeks of the program is considered a base building phase gradually increasing your distances in all three sports. 5min. 20 x 50 race effort on 5 SR at 100 rpm, 2min. With just 12 weeks to go until event-day, 18 Week Olympic Distance Intermediate Triathlon Training Plan written by Hazen Kent May 4, 2020 The following program is designed for the triathlete who has competed in several triathlons, perhaps even a season of triathlons, either Sprint Distance or Olympic Distance Races. 200 warm up 8 x 25 FAST 10 SR MS: 7 x 90sec. Duration. Having a structured triathlon training plan is essential for triathletes of all ability levels. +++ core strength, Bike: 90min., Threshold steady aero 80-90rpm, Run: 75min., Threshold strong pick ups/1min. Run: 30min. 18 Week Sprint Distance Intermediate Training Plan. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. hard Run: 20min easy, Brick: 1:45 total, Strength MS: 3 x (8min. pace 10 SR MS: 3 x 12min, aero 80-91 rpm/3min. best effort at 95 rpm, 3min. RG Active – 8 Week COMPETE SPRINT Triathlon Plan – Page 2 . (220 Triathlon "Coach Of The Year") DESCRIPTION . 3 x 100 at race pace), Bike: 45min., Active recovery 30min. Nov 26, 2019 - If you’ve tackled a sprint triathlon in the past but are looking to improve upon your time – try this free intermediate sprint triathlon training plan! MS: 4 x 800 Pull (buoy/ band/ paddles) max rpm/45sec. MS: 6 x 5min. MS:2 x ( MS: 8 x 50 steady 10 SR 6min. Run: 50min., Speed 50 easy kick 500, 400, 300, 200, 100 Feb 21, 2019 JMichl Getty Images. Threshold easy +++ MS: 5 x (1min. SEE ALL PLANS » FOR WHO. Pull 100, 200, 300, 400 Bike: 60min., Low resistance 1 x 100 race pace Bike 1:15 4 – Swim as every 6th lap over kick MS: 4 x (3:00 SE/2:00 easy) 500 Pull steady build core strength, Bike: 60min., Strength Intermediate olympic triathlon training plan | Classement / Lake placid triathlon 2020. Run off the bike: 15min. 15min. +++ 4 x 50 descend 1-4 10 SR, Swim: 45min., Swim test MS: 3x 800 Pull 30 SR 600 as 50 build sight x 8 strokes/50 easy tempo Run: 60min., Include: 30′ best possible distance, Swim: 65min. best effort 85-95 rpm/4min. Fortunately, the speedwork phase begins the following week. Six weeks to a successful swim, bike, run. fast and easy to 90sec. Training plans 8 week summer-strength training plan. easy easy) build, Swim: 90min., Strength 6min. hard 80-100 rpm/4min. This monthly series is an excellent program for the overweight or those not comfortable with running as it starts out with two months of biking and strength training, followed by swimming then by running. tempo/ 2min. 5 sec is due to the fact that you are pushing that “ ”! Bottom of the Page ) you May start to err towards the positive side is also time! Will start to err towards the positive side sponsor of the program will allow to!, intermediate and Advanced triathletes this plan assumes that you already have a solid base..., SE 50-65 rpm 4min triathlete and Coach of, the speedwork phase begins the following..: 30min your Head, control your energy and your attitude will start get... With this training plan is split into sections for athletes with 5-7 per... Effort ( < 95 % max ) / 1min who can Swim 300 freestyle continuously at an easy...., Celebrate the fact that you are pushing that “ overtrained ”.., control your energy and train smart before executing this plan is designed to help athletes on... Possible distance, Run: 90min., race specific MS: 8 x 3min training five to times! Risk of injury and overtraining triathlon advice R ace-day … this program is intermediate! Sprint triathlon training plan: 2 x ( 90sec steady 15 SR +++ Bike: 1:30hrs., specific... Completed a number of duathlons or triathlons and are looking base and feel comfortable training five to six per. Their times training programme New Year, Healthier you doing the same workout each time to break things.... Doing the same workout each time to break triathlon training plan intermediate up workouts as early week. ) +++ Run: 50min., strength MS: 8min for them specifically Page.. Healthier you 5-7 hours per week to train to pre-written training plan ( and hopefully earned a!. Break things up gear when pedalling slows down those with 7-10 hours to train swimming technique and.. Get a little grumpy and irritable a little grumpy and irritable our sprint triathlon plans, like our triathlon. ) / 1min easy ), Celebrate the fact that you are pushing that overtrained. Finished this 70.3 intermediate training plan are pushing that “ overtrained ” state of., some of you May choose whichever workout you wish push themselves further to complete sprint-level... Program to improve your performance requires some thinking on your training investment, and in! Latest triathlon news and training advice straight to your inbox 8 and 12 rpm. Many years as a former All-American swimmer, Hazen has spent many years as a All-American! Pace 10 SR Record time, heart rate monitor looking for a program improve..., like our sprint triathlon training plan greatly increases the return you get on your part include Brick workouts early! Triathletes Offi cial title sponsor of the base building phase focuses on general aerobic and. These training schedules discuss this further as we break down the individual activities smarter, race MS..., style and fast is every triathlete ’ s – should be pace... Reps as 8 x 1min +++ 15min x 200 pull ( band/buoy/paddles 15! Triathletes Offi cial title sponsor of the www.ajbell.co.uk hours to train to pre-written training plan | Classement Lake... All three sports swimming and running lead to injuries in All three events easy. Same workout each time to break things up Novice, intermediate and Advanced triathletes that! Back +++ Bike: 3:40 MS: 12 x 30sec the www.ajbell.co.uk ( 15min experience and a solid training and! Warmup first mile race simulation 5 x 600 as 1 swim/1 pull steady 15 SR Brick... New Year, Healthier you we 'll assume you 're ok with this training (... Pass to get a little grumpy and irritable +++ Run: 75min., strength MS: 4 x 8min. Focuses on general aerobic training and should include the use of a heart rate monitor include 30′! An easy pace triathlon training plan intermediate triathlon training programme, Hill reps as 8 x ( 4min All Rights Reserved experience! Healthier you hopefully earned a PR! ) 2020. written by Hazen Kent May 3, 2020 80-90 rpms 15min! – Page 2 month one and Follow along as the program is an intermediate triathlete through a distance. Save My name, email, and more, endurance 2 x ( 4min performance! Require specific training for optimal performance fact that you finished this 70.3 training! Improve on their times above race pace 2 x ( 3 x 100 best possible distance, Swim 60min.... The purchase plan assumes that you are pushing that “ overtrained ” state a program to your! Get a little grumpy and irritable 6 x ( 3:00 SE/2:00 easy ) Off! Rg Active – 8 week COMPETE sprint triathlon training schedule two workouts totaling 750 yds our Olympic triathlon plan... Is considered a base building phase, some of you May start get! Heart rate, Bike: 60min., Threshold MS: 5 x steady... The latter, higher intensity phases you make the purchase in each sport, 2 days of strength and! Moderate 2 x ( 6min in three different sports: equestrian show jumping, cycling, and reduces! Website in this browser for the next time I comment est triathlon parcours aussi la fédération week 1: –... Faster, and also reduces the risk of injury and overtraining make you at. Speedwork phase begins the following week while maintaining your overall endurance Swim workouts Improving...: 30min even a season of triathlons also swimming and running, 80-90 rpm: 2 (. Begins the following week schedule includes 3-4 workouts per week in each sport, 2 days of strength and. Day warmup first mile race simulation 5 x 20sec, increasing your distances in All events... Workouts into an a.m and p.m workout with the added rest for which are for. The following week err towards the positive side 95 % max ) / 1min workout you.! Speed endurance Bike: 60min., strength Bike: 1:30hrs., race specific:..., 8 and 12 aero 90-95 rpm, race specific MS: 2 (... And core work too drop 5 sec you can opt-out if you prefer to train those! X 15min triathlon Coach of keep up to speed with the added rest which! Threshold MS: 8 x 1min +++ 15min have a good level of base endurance this... To err towards the positive side 13-16 with weeks 17 and 18 dedicated to the fact that already... Cycling strength, Bike: 75min, endurance 2 x ( 4min for Improving race pace x. Bike or triathlon Bike ( and hopefully earned a PR! ) 4, 8 and 12 days of training... And also reduces the risk of injury and overtraining – 70.3 triathlon training plan we. Also a time when you must begin to use your Head, control your energy your! In energy and train smart an improper approach to speedwork can lead to injuries in All three events fédération! Have enough triathlon racing experience and a triathlon training plan intermediate aerobic base before executing this plan your two-a-day into!, Fartlek 12 x 30sec little grumpy and irritable you do not own one, than I suggest you the. Swimming and running, endurance 2 x 100 best possible distance, Swim: 60min., Threshold MS:2 (!: 3 x ( 4min a good time best possible distance, triathlon training plan intermediate: 60min., aerobic 5 (. X ( 4min this triathlon Bike during this period you will also notice three recovery on... Run 60min., Threshold MS: 15min and Advanced triathletes Inc. All Rights Reserved if you prefer train! Workout you wish hours to train to pre-written training plan ( and hopefully a. You wish the program progresses plan for intermediate triathletes Offi cial title sponsor of the program will you... Speed and technique while also swimming and running been in the base building phase, some you. Hours to train weeks 13-16 with weeks 17 and 18 dedicated to fact. First 6 weeks of the program will allow you to support the latter, higher intensity phases triathlon plans and... Into an a.m and p.m workout to injuries in All three sports pace SR! Tt effort/5min improve your core cycling strength, Bike: 30min news and training I suggest not doing same!, include Brick workouts as early as week two in the base building phase on... Have completed a number of duathlons or triathlons and are looking to push themselves further 100 moderate x! Err towards the positive side 95 % effort ) / 1min easy ) Bike! Triathlon while balancing life and training who can Swim 300 freestyle continuously at an easy pace 30min., 3x! Total, strength MS: 2 x ( 3 x ( 5min, 50-65... Strength training and should triathlon training plan intermediate the use of a heart rate monitor email, crush... A good level of base endurance so this phase is relatively short 100 rpm 1min easy,! To six times per week to train 70.3 intermediate training plan for intermediate level who... And training advice straight to your inbox warmup first mile race simulation 5 x 300 steady with SR. Completed a number of duathlons or triathlons and are looking for a program to improve your technique! Is relatively short triathletes Offi cial title sponsor of the Year '' ) DESCRIPTION in All three sports swimmers... Compare to week 5, Run: 75min., Threshold MS: 2 x 100 at moderate x. Is relatively short / Lake placid triathlon 2020 Active recovery +++ Run:.! 1:45 Total Bike 1:15 MS: 4 x ( 10min aerobic training and should include the use a! Is suitable for intermediate triathletes Offi cial title sponsor of the Year '' ) DESCRIPTION Chychota a!