12 Weeks Olympic Distance Triathlon Training Program : 3rd Week
12 Weeks Standard Distance Triathlon Training Plan Week.
3rd Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | Swim 2300 m = 1:10 hr > Warm 400m: Kick 200m + Free 200m > Individual Medley 200m (Butterfly 50m+ Back stroke 50m+ Breast stroke 50m + Free style 50m) > 10 X 150m (0-50m in 1:20 min, 51-100m in 1:10 min, 101-150m in 1:00 min) > Cool Down 200 m | Swim Endurance + Tempo |
| Wed | Bike 1:40 hr ——> Run 30 min Bike 1:40 hr > Warm 20 min > Ride 7 sets of 5 min @ 35-38 kph + 5 min easy spin > Cool down 10 min ——Transition & quick change—— Run 30 min @ 6:15 - 6:30 min/km | Bike VO2Max, run after bike |
| Thu | Swim 2500 m = 1:20 hr > Kick 400m > Drill 600m : Single arm left / right 200m + Catch up 200m + Butter fly 100 m + Back Stroke 100m) > 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) > Cool Down 200 m | Swim Endurance, Race pace simulation |
| Fri | Run 12.5 km = 1:20 hr > Warm 2 km > Time Trial 10 km or 2 X 5km > Cool Down 0.5 km | Time trial run |
| Sat | Rest | |
| Sun | Bike 2:30 hr ——> Run 30 min Bike 2:30 hr > Warm 20 min > Ride 4 X 30 min ( 1st @ 33 kph , 2nd @ 29 kph, 3rd@ 34 kph, 4th @ 29 kph) > cool down 10 min ———Transition & quick change——- Run 20 min @ 5:45 min / km Jog 10 min Total training volume = 9:00 hr > Swim 2800m = 2:30 hr > Bike = 4:10 hr > Run = 2:20 hr | Bike Endurance, Run at Race pace after bike |
TC Triathlon
Subscribe, like and share for more useful articles, photos and videos.
