12 Weeks Olympic Distance Triathlon Training Program : 8th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
8th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | SWIM 1800M = 0:50HR > Warm 400m (kick 200m + swim with paddle 200m) > Free 20 x 50 m (set 1-10 swim @0:50 min rest 30 sec between set) (set 11-20 swim all out rest 45 sec between set) > cool down 200m | Vo2MAX and Basic Speed |
| Wed | BIKE 1:30 HR > Warm 10 min > Ride 8 sets of (4 min on race gear@ 38-40 kph + 4 min easy spin) > cool down 5 min | Vo2max and Basic Speed |
| Thu | RUN 1:15 HR > Warm 15 min > Run 6 sets of (4 min @ pace 4:50 min/km or faster + 4 min jog) > Cool down 12 min | Vo2max and Basic Speed |
| Fri | Weight Training (Total Body) + Core Body Strength exercise = 1:10HR > Warm (Cardio Machine) = 15 min > 2 sets : 12 reps and 10 reps /exercise, rest 1 min between set 1. Chest : Chest Press + Pectoral Fly 2. Back : Seated Row + Lat pull down 3. Shoulders : Front Raise + Lateral Raise 4. Arms : Biceps curl + Triceps Extension 5. Legs : Barbell Squat 6. Core Body : Elbow plank 1 min + V abs crunch 30 reps | Total Body Strength |
| Sat | REST | |
| Sun | BIKE 2:00 HR + RUN 40 HR > Warm 20 min > Ride 5 x 20 min AVG pace 30-32 kph ——Transition from Bike to Run —— Run 40 min @ pace 5:30-5:40 min/km | Bike endurance + Run after Bike |
| Total Training Volume = 7:25 HR > Swim = 0:50 HR > Bike = 3:30 HR > Run = 1:55 HR > Weight Training = 1:10 HR |
TC Triathlon
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