12 Weeks Olympic Distance Triathlon Training Program : 5th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
5th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | BIKE 1:30 hr + RUN 30 min > Warm 15 min (light gear & easy spin:cadence @ 90-110 rpm) > Ride 4 X 15 min (12 min @ 32 kph —-> 3 min easy spin) (12 min @ 33 kph —-> 3 min easy spin) (12 min @ 34 kph —-> 3 min easy spin) (12 min @ 33 kph —-> 3 min easy spin) > Ride 5 min @ 35- 38 kph > Cool Down 10 min ———Transition (Bike to Run)————- RUN 30 min @ pace 5:45-6:00 min/km | Tempo Bike, Transition skill, Run after Bike in race pace |
| Wed | SWIM 2500 m > Warm 500 m (Free 200m + Backstroke 200m + Breaststroke 100m ) > Time Trial 1500M > Swim 6 X 50 M with paddle and pull buoy 100 m in 1:00 min on every 1:15 min > Cool Down 200 m | Swim Time Trial, Upper Body strength |
| Thu | BIKE 1:45 hr > Warm 15 min (cadence: 90-110 rpm) > Ride 8 X 10 min 2 sets of (5 min @ 35 kph —-> 5 min easy spin) (5 min @ 36 kph —-> 5 min easy spin) (5 min @ 37 kph —-> 5 min easy spin) (5 min @ 38 kph —-> 5 min easy spin) > Cool Down 15 min | Bike Speed Training |
| Fri | SWIM 2500 M + RUN 0:45 hr > Warm 400m (Free 200m + Kick 200m) > Free 15 X100m rest 30 secs between set (Set 1-5 in 2:15 min , Set 6-10 in 2:10 min , Set 11-15 in 2:05 min) > Cool down 200m ——-Transition (Swim to Run)—————- Run 0:45 hr > 0-20 min @ 6:30 min/km > 21-40 min @ 5:45 min/km > 41-45 min @ 5:30 min/km | Swim Endurance, Transition skill, Race pace familiarization (Swim + Run) |
| Sat | REST | |
| Sun | LONG RUN 2:00 hr >Warm 20 min >Run 3 X 30 min rest 2 min between set 1st set @ 6:00 min/km 2nd set @ 5:45 min/km 3rd set @ 5:30 min/km > cool down 10 min | Endurance , Tempo run |
| Total Training Volume = 9:15 Hr Swim 5000m = 2:45 Hr Bike = 3:15 Hr Run = 3:15 Hr |
TC Triathlon
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