Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Get matched with a certified coach or search the directory. Do most of your running at chatting pace, even if it means you must include some walking. 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest). The first 6 weeks of this Olympic triathlon training plan comprise thebase phaseof training. Ride at an easy/steady intensity, mainly in Z2 today. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest). 1 x (100 Pull in Z2 + 100 FS in Z3 + 20 secs rest). Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 50 km (or 30 miles). 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). 6 x (60 secs in Z5 + 2 min recoveries in Z1-2). For lots more plans covering sprint, Olympic, middle and Ironman, head to our triathlon training plans section. This short training plan is suitable for Intermediate triathletes, who want to maximise potential at Sprint distance triathlon while balancing life and training. Click here to browse our 6 to 40-week training plans (with email support). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest). If it is only possible to work one muscle group, the priority should be the quadriceps. A sprint triathlon is a challenge that anyone can complete, as long as you are motivated and committed. 4 x (4 mins in upper Z4 + 90 sec recoveries in Z1). 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest). This includes three swims, three rides, three to four runs and a 45-minute strength and conditioning session. This is most people’s weakest area, and the aspect they are most concerned about. This will give you enough fitness for an Olympic triathlon, with a little to spare. Take as many rests as you want. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. Ride mainly in Z2 today. There is usually one workout per day, with one day off each week. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). Triathlon Training Plan: Qualify for Kona Lance Watson. Impatience leads to injuries, and consistency is your goal. October 3, 2019 Sharper Training Plans Comments Off on 6-Month Ironman Triathlon Training Plan PDF Each MultiSport Mojo Ironman 6-month Triathlon Ironman Triathlon Training Plan PDF is a downloadable PDF and features an easier-to-understand, easier-to-use weekly “PIL” format (Power, Intervals, Long) crafted by Ironman Certified Coach Steve Harper. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. Ride on your race day bike, all in Z2. So if you’re looking for the best plan to help you achieve your race goals, you’ve come to … To help you train at the right levels, we use five training zones, based on feel or heart rate. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 140.6 triathlon. 2 x (100 Drill in Z2 + 50 Pull in Z2 + 15 secs rest). The plan builds up to race day and helps improve your fitness and confidence for your target event. Download the plan below. Take your training and racing to the next level with WKO5 and Best Bike Split. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts. Fitness adaptations take weeks and months to occur, rather than days. The best way to train for an Olympic triathlon is to include regular swimming, cycling and running into your lifestyle. Train three days straight from Monday through Wednesday and then rest Thursday through Sunday. In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! 5 x (10 secs in Z4 + 50 sec recoveries in Z2). A training plan that doubles as both a half triathlon training plan, and a full triathlon training plan for beginners, and seasoned triathletes of the olympic & half distances, has long been overdue, and it’s time you had access to one unique to your situation. Questions to Ask Before Choosing Your Olympic Triathlon Training Plan Olympic triathlons, which include a.93 mile swim, 24.8 mile bike and 6.2 mile run, more so than the previously discussed sprint triathlons, call for a pickup in training volume and a reduction in intensity. That may sound obvious, but the point is that other types of cardiovascular training are not as effective. A few examples of what not to do when it comes to placing your workouts in your triathlon training plan would be to. Triathlete’s plans are time-efficient, easy to follow, and based on the most cutting-edge training methods. 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). 2 x (50 FS Breathe every 5 in Z2 + 20 sec rests). Running and strength training: lift heavy, lift explosive, and do plyometrics . The plan builds up to race day and helps improve your … 5 x (20 secs in Z5 + 40 sec recoveries in Z1). Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes. Start month one and follow along as the program progresses. Average weekly training hours are 7:26 with the biggest week at 9:12 hours. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 3400 m/yards with rests, ride for 4 hrs and run for 2 hrs – but not all on the same day. There are one or two workouts per day, with one day off each week. You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. For those wondering how to train for an Ironman® triathlon, this training plan is your answer. This too will minimize your risk of injury while allowing you to get the most out of the sport. With bricks , race-pace efforts, open-water swims and the tapering period, this six month ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon in about six months time and are able to train around four times a week, between four to seven hours. Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. Here are the facts you’ll need to know. Already have an account with us? 2 x (50 Pull in Z2 + 100 Drill in Z2 + 15 sec rests). 2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests). Get off your bike and run for 5 mins at Z3. Download your 6 month Ironman base training plan below Once you have come through the base stage it is time to intensify your training. Running (or swimming, or biking) on two consecutive days … Find triathlon training plans, schedules, workouts, race day advice, nutrition for triathletes and much more from triathlon coaches and experts. Explore Features. 5 x (20 secs in Z3 + 40 sec recoveries in Z2). This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. Sprint 5/20/2.5km; Standard 10/40/5km; Long-Distance; Fitness Maintenance; Running. We’ll do some faster sections from next week onwards, but just take it easy today. Have a look through the list, download and enjoy your training. For example, you could start off by running two miles and increase your distance by 1 mile per month until you build up to around 6-miles. Free interactive training plan template where you can input your workouts and track your level of training and readiness for upcoming workouts. The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. One run workout each week is a steady state run done in Zone 2, with the purpose of increasing your run endurance. Here’s some quick notes to help you understand what the workouts mean: Run Workouts. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. KICK – Kick with a float held out in front. Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). Like what you see? Hard/VO2 Max” – Heart rate 93-100% of max. The end of the program will allow you to complete a sprint-level triathlon. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. Mini Sprint Triathlon Plan - Aggressive 10 Week. This is your long run for the week and it will progress in duration. A steady run, mainly in Z2. These eight weeks serve as your specific Olympic distance triathlon preparation, with the last day being race day. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). Download All Our FREE PRINTABLE Olympic Triathlon Plans Here! 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest). Along with event specific plans, you can find plans that will support you with every aspect of training. The average time taken to complete an Olympic distance triathlon is between two and three hours, and so the training can’t be taken too lightly. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. 4 x (4 mins in Z4 + 2 min recoveries in Z2). 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, Table of Contents (click to scroll to each section), MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). 12 x (40 secs in upper Z4 + 20 sec recoveries in Z1). 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). Century Ride / Gran Fondo; Rapid FTP Booster; Time Trial; Fitness Maintenance For example, activities like aerobics and rowing are great, but they’re not the best use of time for a triathlon. We also include video swim drills, to help improve different aspects of your stroke. Triathlons. For best results, we suggest finding a coach or alternatively following an online triathlon training plan specifically designed for beginners. We also use some simple abbreviations to keep things easy to read: This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. 3 x (1 min in upper Z4 to low Z5 + 2 min recoveries in Z1-2). If your race is on Saturday take a rest day on Friday. Zone 5 – Feels like “V. It’s a good time to double-check your race day logistics and strategies. This short course triathlon training plan is for athletes planning to do a sprint or standard distance triathlon and training around four times a week, between four to seven hours. You've been subscribed to our newsletter. 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests). Think of the triathlon like one long race, rather than three separate events. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Training. 6 x (3 mins in upper Z4 + 2 min recoveries in Z2). There are one or two workouts per day, with one day off each week. Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. This ensures you’re used to the feel and handling of your race-day bike. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). The challenge of training for an Olympic triathlon is fitting it all in, on top of everything else in your life. Ride mainly in Z2. Strength & Conditioning guide, coach's tips and more! Free 6-month Ironman 70.3 Training Plan. 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest). 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). 4 x (3 mins in low Z5 + 2 min recoveries in Z1). 1 x (50 FS in Z2 + 50 FS in Z5 + 30 secs rest). You should be able to chat at this intensity. triathlon Training Plan. Get off your bike and run for 10 mins in Z3. Just to check your bike is working ok and to get a feel for the route. Download Your Free Printable PDF Plans Here! The plan builds up to race day and helps improve your fitness and confidence for your … This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. Unsubscribe at any time. Preferably on the race route. BUILD – Do each rep slightly faster than the previous. PULL – Freestyle with a pull-buoy between your thighs. Most sprint events start with a 0.25 to 0.5-mile swim, followed by a 10 to 15-mile bike, and then a 5K (3.1 miles) run. An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. Ideally, you already have a solid training base and feel comfortable training five to six times per week. Head to our triathlon training plan is suitable for Advanced amateur triathletes, aiming to achieve fitness! Five to six times per week race is on Saturday, drop this and. Even if it is time to double-check your race day advice, for! 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