Tri training

Week 2:

This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.


Monday: OFF

Tuesday: Swim 25 minutes


200m warm-up, choice stroke

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

5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)

10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)

100m easy cool-down, choice stroke

Total: 950m



Wednesday: Run/walk 20 minutes


5-minute warm-up walking

4 x (as 1:30-minute jog, 1:30-minute walk)

5-minute cool-down walk


Thursday: Bike 25 minutes

5-minute warm-up spin

4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)

4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)

10-minute cool-down spin



Friday: Swim 20 minutes



100m warm-up choice

6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)

4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)

2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)

100m choice kick (grab a kickboard)

100m cool-down, choice stroke

Total: 750m



Saturday: Run/walk 20 minutes


5-minute warm-up, walking

3 x (2-minute jog, 1-minute walk)

4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)

2-minute cool-down walk



Sunday: Bike 40 minutes



15-minute warm-up spin

5 x (20 seconds fast spinning, 40 seconds easy recovery spin)

3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)

6 x (15 seconds standing, 45 seconds easy recovery spin)

10 minutes cool-down spin



TOTAL TRAINING TIME: 2 hours and 30 minutes