12 Weeks Olympic Distance Triathlon Training Program : 1st Week
12 Weeks Standard Distance Triathlon Training Plan Week.
1st Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | Swim—->Run Swim 2500m = 1:10 - 1:20 Hr > Warm 400 m ( Free 200 m + Kick 200 m) > Free 15 X 100 m rest 30 sec between set (Set 1-5 in 2:20 min , Set 6 - 10 in 2:15 min , Set 11-15 in 2:10 min) > Free 400 m @ 2:20 min/ 100m ( Look up front + Open water Simulation) > Cool down 200 m ( Free or Breststroke) ----- Transition & Quick Change from Swim to run —- Run 0:45 Hr > 1-10 min @ 7:00 min/km > 11- 30 min @ 6:30 min/km > 21- 40 min @ 6:00 min/km > 40 - 45 min @ 7:30 min/km | Swim + Run Endurance , Race pace Simulation , Open Water Swimming Skill |
| Wed | Bike 30 km = 1:00 Hr > Warm 10 min > Ride 3 X 15 Min ( 10 min @ 31 kph —> 5 Min easy spin , 10 min @ 32 kph —> 5 min easy spin , 10 min @ 33 kph —> 5 min easy spin) > Cool Down 5 min | |
| Thu | Run 12- 15 km = 1:15 hr- 1:30 hr > Warm 15 min > Run 50-70 Min @ 6:30-7:00 Min/Km > Cool Down 5- 10 Min | Run Endurance |
| Fri | Swim 2200 = 1:00 Hr > Warm 400m ( Free 200m + Backstroke 200m) > Time Trial 1500 m > Cool down 200 m | Swim Time Trial |
| Sat | Rest | |
| Sun | Bike —> Run Bike 55km = 2:00 Hr > Warm 10 km > Ride 1-20 km @ 28 - 30 kph , 21-40 km @ 30-32 kph > Cool Down 5 Km ———Transition & Quick Change——————— Run 0:20 Hr > 15 min @ 6:00 Min + 5 min cool down | Brick Training + Race Simulation |
| Total Training Volume = 7:40Hr > Swim = 2:20 Hr > Bike = 3:00 Hr > Run = 2:20 Hr |
TC Triathlon
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