12 Weeks Olympic Distance Triathlon Training Program : 6th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
6th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | BIKE 1:40 Hr > Warm 15 min > Time Trial 40 km (Negative Spilt, Race Pace : 30-33 kph , 1 gear heavier than intended race gear) > Cool Down 10 min | Time Trial, Race pace simulation, Lactate Threshold |
| Wed | SWIM 2600m + RUN 30 min > Warm 400m (Kick 200m + Free 200m) > Drill 400m (Single Arm :Left 100m + Single Arm : Right 100m + Catch up 100m + Back Stroke 100m) > Swim 4 x 400m in 9:30 rest 45 sec between set > Cool Down 200m ———-Transition from Bike to Run —————- Run 30 min @ pace 5:30 -6:30 min/km | Endurance, Swim Technique, Race pace, Transition from swim to run |
| Thu | WEIGHT TRAINING + Core Body Strength = 1:00 Hr > Total body Weight Training :Machine or Free weight exercise - 2 sets per exercise (12-15 reps/exercise) - rest 1:00 min between exercises start from 1. Chest : Chest Press + Pectoral Fly 2. Back : Seat Row + Lat Pull Down 3. Shoulders : Front Raise + Lateral Raise 4. Arm : Biceps Curl + Triceps push back 5. Legs : Leg Press > Core Body Exercise 2 sets of - Front Plank 1:00 min - Elbow Plank 1:00 min - Side Plank 1:00 min Rest 1 min between set | Total Body Strength |
| Fri | LONG RUN 2:00 Hr > Warm 20 Min > Run 2 X 45 min rest 2 min between sets 1st set @ 5:50 min/km 2nd set @ 5:40 min/km > cool down 10 min | Eudurance, Tempo run |
| Sat | SWIM 2600m > Warm 400m (Breast stroke 200m + Free 200m) > Swim with paddle + pull buoy 2 X 500m (rest 30 sec between set) > Swim 20 x 50 m in 50-55 sec rest 20 sec between set > Cool Down 200m | Swim Speed and Technique |
| Sun | BIKE 2:30 Hr + RUN 30 min > Warm 20 min > Ride 6 X 20 min Speed increasing from 30-35 kph in 6 sets and all out in final set > Easy Spin 10 min —————Transition from Bike to Run———— Run 30 min > 1 - 15 min @ pace 5:50 min/km > 16-30 min @ pace 5:40 min/km | Bike Endurance , Lactate Threshold, Run in race pace after bike |
| Total Training Volume = 10:50 hr Swim 5200 m = 2:40 hr Bike = 4:10 hr Run = 3:00 hr Weight = 1:00 hr |
TC Triathlon
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