Triathlon Training

Week 6:


Monday: OFF

Tuesday: Swim 30 minutes

200m warm-up, choice stroke

6 x 25m freestyle (as 2 fast arms/1 recovery, with 15 seconds rest after each 25)

2 x 150m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest after each 150)

4 x 50m freestyle kick (as 25m fast, 25m easy, with 20 seconds rest after each 50)

200 easy cool-down, choice of stroke

Total: 1050m

When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.

Wednesday: Run/walk 30 minutes

5-minute warm-up walking

2 x (3-minute jog, 1- minute walk)

4 x (1-minute jog, 30 seconds faster than jog pace, 1-minute recovery walk)

5-minute cool-down walk

Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.

Thursday: Bike 40 minutes

15-minute warm-up spin

3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)

2-minute recovery spin

5 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)

10-minute cool-down spin

Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.

Friday: Swim 30 minutes

10 m warm up choice

6 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)

8 x 25m (as 1 breath every 3 strokes/1 breath every 5 strokes, with 30 seconds rest after each 25)

6 x 50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)

200m cool-down, choice stroke

Total: 1000m

Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. Remember to release the air by blowing out at a steady pace -- don’t hold your breath until the last stroke; likewise, don’t breathe all of your air out on the first stroke.

Saturday: Run/walk 40 minutes

10-minute warm-up walking

2 x (3-minute jog, 2-minute walk)

3 x (15 seconds jog, 45 seconds faster than jog pace, 3-minute recovery walk)

10-minute cool-down walk

Sunday: Bike 60 minutes

15-minute warm-up spin

4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)

3 minutes recovery spin

2 x (45 seconds standing, 75 seconds recovery spin)

3-minute recovery spin

4 x (30 seconds hard gear-low cadence, 90 seconds recovery spin)

TOTAL TRAINING TIME: 3 hours, 50 minutes