Tri training

Week 7:


Monday: OFF


Tuesday: Swim 20 minutes

100m warm-up, choice stroke

4 x 25m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest after each 25)

3 x 100m (as 50m DPS/50 kick with a board, with 45 seconds rest after each 100)

100m easy cool-down, choice of stroke

Total: 700m



Wednesday: Run/walk 25 minutes

5-minute warm-up walking

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

3 x (1-minute jog, 45 seconds faster than jog pace, 2:15-minute recovery walk) 5-minute cool-down walk



Thursday: Bike 35 minutes

15-minute warm-up spin

3 x (15 seconds fast-cadence spinning, 45 seconds recovery spin)

2-minute recovery spin

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

10-minute cool-down spin


Friday: Swim 20 minutes

200m warm up choice

6 x 25 m freestyle (DPS, with 15 seconds rest after each 25)

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

200m cool-down, choice stroke

Total: 700m



Saturday: Run/walk 30 minutes

5-minute warm-up walking

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

2 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)

10-minute cool-down walk



Sunday: Bike 40 minutes

15-minute warm-up spin

4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)

3-minute recovery spin

4 x (15 seconds standing, 45 seconds recovery spin)

10-minute cool-down spin



TOTAL TRAINING TIME: 2 hours 50 minutes