12 Weeks Olympic Distance Triathlon Training Program : 9th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
9th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | Rest | |
| Tue | BIKE 1:45 hr > Warm 20 min (Light Gear, Cadence : 90-110 rpm) > Ride 10 X 8 min 2 sets of (4 min @ 35 kph —-> 4 min easy spin) (4 min @ 36 kph —-> 4 min easy spin) (4 min @ 37 kph —-> 4 min easy spin) (4 min @ 38 kph —-> 4 min easy spin) (4 min @ 39 kph —-> 4 min easy spin) > Cool down 5 min | Vo2MAX and Speed |
| Wed | SWIM 2500m + RUN 45 min > Warm 400m (Breast Stroke 200m + Free 200m) > Swim with Paddle + Pull Buoy 400m (2 sides breathing) > Free 15 X 100m rest 30 seconds between set (set 1-5 in 2:10 min) (set 6-10 in 2:05 min) (set 11-15 in 2:00 min) > Cool down 200m ———Transition from Swim to Run——— Run 45 min > 0-20 min @ 6:00 min/km > 21-40 min @ 5:30 min/km > cool down 5 min | Swim Endurance, Race pace familiarisation |
| Thu | BIKE 1:30 Hr + Run 30 min > Warm 20 min > Ride 5 X 12 min (10 min @ 32 kph—-> 2 min easy spin) (10 min @ 33 kph—-> 2 min easy spin) (10 min @ 34 kph—-> 2 min easy spin) (10 min @ 35 kph—-> 2 min easy spin) (10 min @ 34 kph—-> 2 min easy spin) > Cool down 10 min ———Transition from Bike to Run——— Run 30 min @ pace 5:30-5:45 min/km | Tempo Bike, Race pace Familiarisation |
| Fri | SWIM 2500m > Warm 600 m ( kick 200m + free 200m + back stroke 200m) > Time Trial 1500m > Cool Down 400m | Time trial |
| Sat | Run 9 km = 1:00 Hr > Warm 2 km > 8 x 800m in 4 min (Avg pace = 2:00min/400m, Avg speed = 12 kph) > Cool Down 600m | Running Speed Session |
| 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 @ 5:50 min/km 3rd set @ 5:40 min/km > Cool down 10 min | Endurance, Tempo run |
| TOTAL TRAINING VOLUME = 10:00 HR SWIM 5000M = 2:30 HR BIKE = 3:15 HR RUN = 4:15 HR |
TC Triathlon
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