tri training

Week 15:


This week, we will still increase the overall mileage and time, while we back off from the longer zone work. However, we will still be getting in some intensity in order to touch on some higher heart rates. By now you should be very comfortable during your sessions and confident that you have trained yourself into great shape.

Monday: OFF

Tuesday: Swim 40 minutes



200m warm-up (100m free, 50m back, 50m kick)

8 x 50m freestyle (as 25m breathing every third stroke, 25m breathing every fifth stroke, with 15 seconds rest after each 50)

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

4 x 100m freestyle (as 50m glide to 3 drill, 50m at medium effort, with 20 seconds rest after each 100)

200m easy cool-down, choice of stroke

Total: 1400m

”At effort” means as fast as you can maintain throughout the given distance.

Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.

Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.

Wednesday: Run/walk 35 minutes



5-minute warm-up walking

2 x (10 seconds stride, 50 seconds jog, 2-minute walk)

4 x (45 seconds jog, 2 minutes at 85% MAP, 45 seconds jog, 1-minute walk)

5-minute cool-down walk



Thursday: Bike 40 minutes



10-minute warm-up spin

2 x (20 seconds left leg spinning, 40 seconds both, 20 seconds right, 40 seconds both)

2-minute recovery spin

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

10-minute cool-down spin

Friday: Swim 30 minutes



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

8 x 25m freestyle (as 15m blast/10m easy, 25 DPS, with 15 seconds rest)

3 x 150m freestyle (as 75m fingertip drag drill, 25m easy swim, 50m at 85% MAP, with 45 seconds rest after each 150)

200m cool-down, choice stroke

Total: 1050m

Saturday: Run/walk 50 minutes



15-minute warm-up run/walk

4 x (30 seconds jog, 10 seconds stride, 1:50-minute walk)

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

10-minute cool-down walk

Sunday: Bike 65 minutes



15-minute warm-up spin

3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 45 seconds both)

4-minute recovery spin

3 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-lus RPM, 2-minute recovery spin)

2 x (2 minutes at 70%of MAP, 4 minutes at 85% of MAP, 3-minute recovery spin)

10-minute cool-down spin



TOTAL TRAINING TIME: 4 hours, 20 minutes