Triathlon Training

Week 3: January 16-22


Monday: OFF

Tuesday: Swim 25 minutes

200m warm-up, choice stroke

8 x 25m freestyle (with 20 seconds rest after each 25)

3 x 50m (as 25 backstroke/25 breastroke, with 20 seconds rest after each 50)

8 x 25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest after each 25)

6 x 25m freestyle (easy, working on distance per stroke, or DPS)

100m easy cool-down, choice of stroke

Total: 1000m


Wednesday: Run/walk 25 minutes



5-minute warm-up walking

5 x (2-minute jog, 1-minute walk)

5-minute cool-down walk


Thursday: Bike 30 minutes


10-minute warm-up spin

4 x (15 seconds left leg spinning, 45 seconds both, 15 seconds right, 45 seconds both)

3 x (30 seconds hard gear/tension, 30 seconds recovery spin)

10 minutes warm-down spin


Friday: Swim 25 minutes


100m warm-up choice

8 x 25m freestyle (as 1 free, 1 drill [glide to 3], with 15 seconds rest after each 25)

4 x 50m (distance per stroke, with 30 seconds rest after each 50)

200m kick easy choice (grab a kickboard)

100m cool-down, choice stroke

Total: 1000m



Saturday: Run/walk 25 minutes

5-minute warm-up walking

4 x (2-minute jog, 2-minute walk)

5-minute cool-down walk



Sunday: Bike 45 minutes

15 minutes warm-up spin

6 x (20 seconds left leg, 40 seconds both, 20 seconds right leg, 40 seconds both)

6 x (20 seconds standing, 40 seconds recovery spin)

10 minutes cool-down spin

TOTAL TRAINING TIME: 2hrs 55min