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Olympic Tri Training Program (16 wk) advertise here

CATEGORIES: Training Programs, Triathlon Training, Triathlon Workouts

Olympic Triathlon: 16-week training plan

Below is an 16-week training plan for a Olympic-distance triathlon. If you prefer, you may download this program and print it out. The Olympic-distance triathlon consists of 1.5km of swimming, 40km of cycling, and 10km of running. This program is designed for someone who is relatively new to triathlon and has 5-11 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at chris.jan.berg@gmail.com

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
45-min Swim
60-min Spin, 20-min Z2 Run *
60-min Core
60-min (Track), 45-min Swim
 90-min Z2 Bike, 30-min Z2 Run * 60-min Z2 Bike, 30-min Z2 Run
2
45-min Swim
60-min Spin, 30-min Z2 Run *
60-min Core
60-min (Track), 60-min Swim
90-min Z2 Bike, 30-min Z2 Run *
 60-min Z2 Run
3
45-min Swim
60-min Spin, 30-min Z2 Run *
 45-min Swim
60-min Core
60-min (Track)
120-min Z2 Bike, 30-min Z2 Run *
30-min Swim, 30-min Z2 Run
4 45-min Swim
60-min Spin, 20-min Z3 Run *
45-min Swim
60-min Core
60-min (Track)
120-min Z2 Bike, 30-min Z2 Run *
5
60-min Swim
 60-min Spin, 20-min Z3 Run *
60-min Swim
60-min (Track)
 60-min Z2 Bike
120-min Z3 Bike, 20-min Z3 Run *
60-min Z2 Run
6 75-min Swim
60-min Spin, 30-min Z2 Run *
75-min Swim
60-min (Track)
 60-min Z2 Bike
120-min Z2 Bike, 30-min Z2 Run *
 60-min Z2 Bike, 30-min Z2 Run
7
75-min Swim
 60-min Spin, 30-min Z2 Run *
75-min Swim
60-min (Track)
 90-min Z2 Bike
120-min Z2 Bike, 30-min Z2 Run *
 60-min Swim, 30-min Z2 Run
8
75-min Swim
60-min Spin, 30-min Z2 Run *
 75-min Swim
60-min (Track)
120-min Z2 Bike, 30-min Z2 Run *
9 75-min Swim
60-min Spin, 30-min Z2 Run *
75-min Swim
60-min (Track)
 60-min Z2 Bike
120-min Z2 Bike, 20-min Z2 Run *
 60-min Z2 Bike, 30-min Z2 Run
10 75-min Swim
60-min Spin, 20-min Z3 Run *
75-min Swim
60-min (Track)
 90-min Z2 Bike
150-min Z2 Bike, 30-min Z2 Run *
 60-min Z2 Run
11
75-min Swim
60-min Spin, 20-min Z3 Run *
 75-min Swim
60-min (Track)
 90-min Z2 Bike
120-min Z2 Bike, 20-min Z2 Run *
 45-min Swim, 45-min Z2 Run
12 75-min Swim
60-min Spin, 30-min Z3 Run *
75-min Swim
60-min (Track)
120-min Z3 Bike, 30-min Z2 Run *
13 60-min Swim
60-min Spin, 30-min Z2 Run *
60-min Swim
60-min (Track)
120-min Z2 Bike, 30-min Z2 Run *
 60-min Bike,
45-min Run
14 60-min Swim
60-min Spin, 20-min Z3 Run *
60-min Swim
60-min (Track)
120-min Z2 Bike, 30-min Z2 Run *
 45-min Z3 Run
15 75-min Swim
60-min Spin, 20-min Z3 Run *
60-min Swim
60-min (Track)
90-min Z3 Bike, 20-min Z3 Run *
16 60-min Swim
60-min Spin, 15-min Z3 Run *
45-min Swim
30-min (Track)
60-min Spin, 15-min Z2 Run *
 Race

* = Brick workout. The run portion should be done immediately after the bike/spin.
Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)
Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Spin = Spin class. These are avail able at your local gym. If you are unable to attend one, use a cycling trainer with one of the indoor cycling workouts on amateurendurance.com

The swim workouts are meant to be done in a pool. You can find pool workouts for FREE on Amateur Endurance. Track workouts are intended to be completed on a track. Most local High Schools open their tracks after school hours to the public. Check with you local High School for details. Track workouts will be posted on Amateur Endurance around March 1, 2010. Spin workouts/classes can be found at almost any gym. The 24 Hour Fitness by my place charges $1 for each class. If you don’t have access to a spin class you can do the workout on a stationary trainer. If you don’t have access to a stationary trainer, find a loop or route that has very little traffic where you can do the workout. The spin workout is intended to be a high-intensity, interval workout. Indoor Cycling Workouts (stationary trainer workouts) are available for FREE on Amateur Endurance.

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