12 Weeks Olympic Distance Triathlon Training Program : 7th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
7th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | SWIM 2500m + RUN 30 min > Warm 400m ( Free) > Swim 4 X 500m ( 500m in 12 min rest 1 min between sets ) > cool down 100m --—Transition from swim to run—-- > Run 30 min @ pace 5:30 - 6:00 min/km | Swim Endurance + Race pace simulation |
| Wed | BIKE 1:30 HR > Warm 15 min > 7 sets of 6 min fast (35-37 kph) in big gear / race gear 4 min easy > Cool Down 5 min | Bike strength and speed |
| Thu | BIKE 1:30 HR > Warm 20 min > 5 sets of 10 min @ 32 kph in big gear / race gear 2 min easy > Cool Down 10 min | Bike Endurance, Tempo Ride |
| Fri | RUN 13 km = 1:25 HR > Warm 2 km > Time Trial 10km or 2 X 5 km with 2 min rest between sets > Cool down 1 km | Threshold run, Race pace simulation |
| Sat | SWIM 2000 M = 0:50 - 1:00 HR > Warm 400 M (Freestyle / Breaststroke) > Swim with Paddle + Pull Buoy 1500m (0-500m ) 3 storkes/ 1 breathe (501- 1000m) 5 strokes/ 1 breathe (1001- 1500m) catch up > Cool Down 100m | Swim Technique, Arms and shoulders strength, Bilateral breathing pattern practicing, |
| Sun | BIKE 2:40 HR + RUN 40 Min > Warm 30 min ( Light and easy gear) > 4 X 25 Min in Control speed ( 31-33 kph ) 5 min rest between sets > Easy Spin 10 min ——Transition from Bike to Run —— > Run 40 min ( 1- 20 min @ pace 5:45 min/km) ( 21-40 min @ pace 5:30 min/km) | Bike endurance, Run after bike in race pace on tired legs |
| Total Training Volume = 10:35 Hrs > Swim 4500m = 2:20 Hrs > Bike = 5:40 Hrs > Run =2:35 Hrs |
TC Triathlon
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