12 Weeks Olympic Distance Triathlon Training Program : 10th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
10th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | BIKE 1:45 HR > Warm 20 min > 2 X 20 km @ 32-35 kph :rest 5 min between set , use race speed and gear > Cool down 10-15 Min | Race pace and Race intensity |
| Wed | SWIM 2800 M = 1:30 HR > Warm 400m ( Kick or Freestyle) > 10 X 100 m with paddle and pull buoy (in 2:00 min rest 20 seconds between set, both side breathing) > 5 X 200 m freestyle in Race Pace ( 2:05 - 2:10 min/100m) rest 30 seconds between sets > Swim 200 m (practice head up for direction in open water) > Cool Down 200 m | Race Pace with open water navigating skill |
| Thu | RUN 1:30 HR > Warm 10 Min > 6 sets of Tempo / Lactate Threshold Run ( 5 min @ 5:45 min/km + 5 min @ 5:30 min/km + 2 min easy jog) > Cool Down 8 min | Lactate Threshold Run |
| Fri | BIKE 2:50 Hr or 90 km + RUN 50 Min > Warm 20 min > Ride 3 sets of 45 min @ 31 kph + 5 min easy spin 45 min @ 32 kph + 5 min easy spin 45 min @ 33 kph + 5 min easy spin ———-Transition from bike to run ———— Run 50 min @ 5:30-5:50 min/km | Endurance Bike + Run after bike in race pace |
| Sat | SWIM 3000m = 1:40 Hr > Warm 400 m (Free or kick) > Drill 600 m 100m Single Arm Left + 100m Single arm Right + 100m Catch up 5 strokes / 1 breath + 100m catch up 3 strokes/1 breath +100 m Backstroke + 100 m kick without kick board > 20 X 50 m in 0:50-1:00 min rest 30 secs between sets > Swim 500 m time trial / all out > Swim 400m (practice head up for open water skill) > Cool Down 100m | Swim Speed + Stroke technique + Open water skill |
| Sun | RUN 2:00 Hr > Warm 20 min > Run 50 min @pace 6:00 min/km > Run 40 min @pace 5:30-5:45 min/km > Cool down 10 min | Endurance Run |
| Total Training Volume = 12:05 Hr > Swim = 3:10 Hr > Bike = 4:35 Hr > Run = 4:20 Hr |
TC Triathlon
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