12 Weeks Olympic Distance Triathlon Training Program : 4th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
4th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | SWIM 1500 m = 0:45 Hr > Warm 400 m (Free 200m + Kick 200m ) > 10X 50m @ 0:50 min rest 40 sec between set > 5 X 100 m @ 1: 45 min rest 1 min between set > Cool down 200 | VO2Max and Basic Speed |
| Wed | BIKE 40 km = 1:00 Hr > Warm 5 km > Ride 10 sets of 5 min @ 37-40 KPH + Spin in small gear 4 min > Cool Down 5 -10 min | VO2max and Basic Speed |
| Thu | RUN 10 km > Warm 2 km > Run 5 sets 5 min @ pace 5:00 min/km or lower (12 KPH or beyond) + Easy Jog or Walk 3 - 4 min > Cool down 5 -10 min | VO2max and Basic Speed |
| Fri | Rest | |
| Sat | Bike 10 min + Run 10 min (Easy pace) Bike 20 min @28-30 KPH + Run 20 min@6:30 -7:00 min/km Bike 30 min + Run 30 min @ Race Pace ( Bike @ 30 KPH, Run @ 6:00 min/km ) Total : Bike 60 min + Run 60 min | Bike and Run Muscle Switching + Transition Skills |
| Sun | Rest | |
| Total Training Volume = 4:45 hr > Swim 1500 m = 0:45 hr > Bike = 2:00 hr > Run = 2:00 hr |
TC Triathlon
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