Up your intensity with sciencebacked olympic distance training plans designed for prs and race wins. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Experienced triathletes returning to the short course will enjoy a break from long, slow hours of training and. Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. It has two rest days per week and is fairly evenly split between disciplines.
These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. Sprint and olympic triathlons are triathlons most popular distances for good reasons. Specialty phase olympic triathlon 8 weeks per block low volume 23 hrswk mid volume 34 hrswk high volume 56 hrswk m. Bolton offers smart, effective sprint and olympic triathlon training plans so you can get started right away, no matter your background. If you did feel a need to increase the training time in any discipline, then try to juggle it around by taking time out from the other sports. Follow a detailed, daybyday training plan for either a sprint or olympic distance race. This training plan is written to prepare you to become faster at olympic distance 2race series. Choose from thousands of plans to help guide your training. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. Average training time of 812 hours per week, minimum 1 year of olympic base required. All plans begin with moderate volume and intensity and build over the course of your training. Finding a solid, sciencebacked training plan seemed to be a sensible approach to training for this race.
Along with event specific plans, you can find plans that will support you with every aspect of training. As with most endurance sports, triathlon training plans employ a technique called periodizationa cyclic training plan an athlete puts into practice over a certain period. Questions to ask before choosing your olympic triathlon training plan. Please find below a 16 week advanced standard olympic distance triathlon training plan to help you prepare for your event. Basic aerobic endurance training, 5060% of your maximum heart rate.
This beginners plan was created specifically for the classic distance race at the 2016 nautica. The triathlete guide to sprint and olympic triathlon racing. This training plan was produced in partnership with multisport mastery. Electronic plans are available on the trainingpeaks online platform, which offers comprehensive scheduling, logging, tools and analysis with outstanding web.
A flexible olympic triathlon training plan, guiding you to your real or virtual raceday. The following program is designed for the individual who would like to complete or finish his or her first olympic distance triathlon with no regard to time. Besides the sense of accomplishment youll feel, training will get you into the best shape of your life winwin. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. For the why, make sure you stick around and read the whole post. The more feedback we got from the triathletes who use trainerroad, the more we knew we had to take the next step and create fully comprehensive plans.
This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. Workouts are power based for the bike and hr based for run workouts. This program is designed for intermediate athletes training for an olympic distance triathlon. Make your hard work pay off with sciencebased, structured interval workouts for sprint, olympic, half and fulldistance triathlons. Here are some free olympicdistance triathlon training plans for every level of experience and training time available, from beginner to advanced, 6 months plan to 6 weeks plan. The 12week plan over the following pages is based on an athlete racing olympic distance triathlon. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs see more triathlon training plans on triradar including our. All of our training plans cover all three disciplines and are designed to be suitable for the majority of athletes competing at the respective events.
See how the trainingpeaks app will help you train the right way. This simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. This also takes into consideration that the individual can run 3 miles, three times per week and cycle a minimum of 810 miles about 60 minutes regardless of speed. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more 8week triathlon training plan for the olympic distance triathlete in order to take your racing to the next level, your training plan needs to develop all aspects of. Our olympic triathlon training plans, like our sprint triathlon plans, include brick workouts as early as week two in the base phase. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. This plan, and all training plans, are suggested guidelines only. The first set of triathlon training plans we released focused exclusively on the part of the training equation we knew best. Each triathlon training plan is designed to set you up for your success on race day. Create your custom training plan for your targeted road race with plan builder. Couch to olympic triathlon training plan if youre looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an olympicdistance triathlon. The goal of periodization is to reach peak performance when race day arrives. This week is a recovery week in your olympic triathlon training plan. If you havent done a triathlon before, youll soon discover what that somewhat strange and heavy feeling in your legs is like the moment you stop biking and start running your muscles arent used to.
Racing an olympic distance soon but short on training hours. This plan is far more challenging than the olympic distance intermediate plan. It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. Click on the link below to purchase your plan from training peaks. Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs see more triathlon training plans on triradar including our ironman. Training training plans free olympicdistance triathlon training plans. Olympic distance triathlon training plans and training tips for your first olympic triathlon race. With 6 to 7 30 hours per week and options for when training. This is your barebones olympic triathlon training plan the minimal training you need to do to complete such as race without. Either way, this beginner 16 week olympic triathlon training plan will have you feeling great as you cross the finish line. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1. An athlete taking on this eightweek program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. As you know, effective triathlon training must be periodized.
Find a coach, choose a training plan, track workouts and analyze fitness in one complete solution. The full suite of 8020 training plans is included in the books 8020 running and 8020 triathlon. Get ready for your next triathlon with a free training plan designed with the help of british triathlon and trainingpeaks. Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing olympic or middle distance triathlon. Why comprehensive triathlon training plans make the difference. Aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base.
Triathlon training plans for sprint, olympic and half iron distances. When youre ready to race in your first triathlon, grab a copy of athlete to triathlete and complete the race with confidence. There is a plan for every distance, whether you are a novice or an experienced triathlete. I am new to triathlon training this year, and when i signed up for my first olympic distance triathlon, i knew that i would need to follow a training plan to prepare for the race. It provides a cheatsheet of what to do during the triathlon base training phase. The best triathlon training plans where triathletes can find the best online guidance. This is for advanced athletes that have a few years of training and racing behind them. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon.
We offer sprint and olympicdistance training plans for the following types of athletes. The coaching methodology that informs these plans has taken the best in the sport to ironman, world and olympic glory. This is an olympic distance triathlon training plan lasting 20 weeks. This 16 week training plan is aimed at the more season athlete looking to push themselves a little more towards achieving a personal best or more. I followed your beginner olympic length training program, using a heart rate monitor set at a low end of my aerobic range, just like you suggest. Free running and triathlon training plans snacking in. Use a triathlon training plan by coaches and exercise physiologists david glover and krista schultz who have coached hundreds of triathletes to success. This plan includes six workouts per week two swim workouts, two bike. Triathlon base training defined triathlon base training, or base building, is a specific period in the triathlon season. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. Nail your swim, bike and run splits with sciencebased triathlon training plans designed to make you faster.
Have a look through the list, download and enjoy your training. How should i train for my first olympicdistance triathlon. Got some standarddistance triathlons this season and want to race at the best of your ability. Find olympic triathlon tips, training schedules, swim, run, and bike workouts, and olympic distance triathlon race and events near you. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. Enter your mobile number or email address below and well send you a link to download the free kindle. This event features a combination of swimming, biking and running, so you have to be on your game to. A 12week triathlon training plan for beginners active. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald. With three great 8week plans on offer, so you can choose an appropriate one for your training and fitness level to guide you in. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. Training plans training plans provide you with a proven, effective way to take your performance to the next level.