Tri Training

Week 13:
Monday: OFF

Tuesday: Swim 30 minutes

100m warm-up choice

6 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 10 seconds rest after each 25)

8 x 25m freestyle (as 1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest)

3 x 150m freestyle (as 50 easy, 50 at effort, 50 double arm backstroke, with 30 seconds rest)

200m easy cool-down, choice of stroke

Total: 1200m

Wednesday: Run/walk 30 minutes


5-minute warm-up walking

1 x (15 seconds stride, 45 seconds jog, 1-minute walk)

4 x (2-minute jog, 30 seconds at 85% MAP, 2-minute walk)

5-minute cool-down walk

On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.

Thursday: Bike 50 minutes

10-minute warm-up spin

2 x (45 seconds left leg spin, 15 seconds both, 45 seconds right, 45 seconds both)

2-minute recovery spin

1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM – check heart rate – 2-minute recovery spin)

3 x (2 minute at 70% MAP, 1 minute at 85%, 3 minutes recovery)

10-minute cool-down spin

If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.

Friday: Swim 20 minutes

200m warm up (as 50m freestyle,100m kick,50m choice)

6 x 25m freestyle with fins (25m easy swim, 25m blast with 15 seconds rest after each 25)

3 x 100m (as 50m freestyle DPS/50m backstroke, with 30 seconds rest)

100m cool-down, choice stroke

Total: 750m

Saturday: Run/walk 50 minutes

8- to 10-minute warm-up walking

4 x (45 seconds jog at 75% MAP, 15 seconds stride, 2-minute recovery walk)

4 x (2-minute jog at 75% MAP, 1 minute at 85% MAP, 3-minute walk)

5-minute cool-down walk

Sunday: Bike 55 minutes

10-minute warm-up spin

1 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15-minute both)

2-minute recovery spin

5 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- should be reaching MAP, 3:30-minute recovery spin)