12 Weeks Olympic Distance Triathlon Training Program : 11th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
11th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | SWIM 1800 M > Warm 200 m ( Free or Kick) > 10X 100 m @ 2:00 min on every 2:30 min > 8 X 50 m @ 1:00 min on every 1:20 min > Cool Down 200 m | Swim Speed & Power |
| Wed | BIKE 1:20 HR > Warm 15 min (Light gear , Cadence above 90 rpm) > 6 sets of 5 min @ Big chain ring/ Race gear and above 35 kph + 5 min easy and light spin > Cool down 5 min | Bike maximum speed and VO2max |
| Thu | RUN 1:05 HR > Warm 15 min > 5 sets of 5 min @ pace 5:00-5:30 min/km + 3 min easy jog > Cool down 10 min | Speed and VO2max |
| Fri | REST | |
| Sat | SWIM 1500 M > Warm 200 m (Kick) > Time Trial 800 m > 6 X 50 m @ 1:00 min on every 1:20 min > Cool down 200 m | Time trial in race pace and swim speed |
| Sun | BIKE 1:15 HR + RUN 0:30 HR > Warm 15 min > Ride 4 X 14 min @ 32-34 kph (easy spin 1 min between sets) —— Transition from Bike to Run —— > Run 30 min @ Pace 5:30 - 5:45 min/km | Bike Race Pace, Transition skill , Run after bike |
| Total Training Volume = 6:20 Hr > Swim 3300 m = 2:10 Hr > Bike = 2:35 Hr > Run = 1:35 Hr |
TC Triathlon
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