tri training

Week 14:


Monday: OFF

Tuesday: Swim 35 minutes



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

8 x 25m freestyle (25m breathe every fifth stroke, 25m fingertip drag drill, with 10 seconds rest after each 25)

4 x 50m freestyle (1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest after each 50)

4 x 100m freestyle with flippers (as 50m easy, 50m concentrating on strong kick, with 20 seconds rest)

200m easy cool-down, choice of stroke

Total: 1200m

Note: 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

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

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

5-minute cool-down walk

Thursday: Bike 40 minutes



10-minute warm-up spin

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

3-minute recovery spin

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

10-minute cool-down spin

Friday: Swim 25 minutes



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

4 x 25m freestyle (25m easy swim, 25m as 15m blast/10m easy, with 20 seconds rest after each 25)

4 x 75m (as 50m freestyle DPS/25m at 85% MAP, with 30 seconds rest after each 75)

200m cool-down, choice stroke Total: 800m

Saturday: Run/walk 55 minutes



10-minute warm-up walking

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

4 x (2-minute jog at 70% MAP, 15 seconds stride, 2:45-minute recovery walk)

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

10-minute cool-down walk

Sunday: Bike 60 minutes



10-minute warm-up spin

3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15-minute both)

5-minute recovery spin

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

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