Triathlon Training

Final week before my first triathlon!!!


Week 16:


Monday: OFF

Tuesday: Swim 20 minutes

100m warm-up (50m freestyle,50m kick)

2 x 50m freestyle (25m breathing every 5 strokes, 25m breathing every 3 strokes, with 20 seconds rest after each 50)

2 x 25m freestyle (1 at 70% of MAP, 1 blast, with 15 seconds rest after each 25)

5 x 100m freestyle (as 50m fingertip-drag drill, 50m medium effort, with 10 seconds rest after each 100)

100m easy cool-down, choice of stroke

Total: 850m

Wednesday: Run/walk 15 minutes

5-minute warm-up jog/walk

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

5-minute cool-down walk/jog

Thursday: Bike 25 minutes

5-minute warm-up spin

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

10-minute cool-down spin

Friday: Swim 15 minutes

100m warm-up (as 50m freestyle, 50m choice)

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

200m freestyle easy swim

100m cool-down, choice stroke

Total: 600m

Saturday: Run/walk 30 minutes

10-minute warm-up walking

4 x (30 seconds jog, 15 seconds stride, 1:45-minute walk)

5-minute easy jog

5-minute cool-down walk

Sunday: Bike 65 minutes

15-minute warm-up spin

4 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM, 4-minute recovery spin)

1 x (3 minutes at 85% MAP, 2-minute recovery spin) 15-minute cool-down spin