Triathlon Training plan
April 06 2022 6 min read
#1001WAYSTOTRAIN WITH FITNESS FIRST
Triathlon Training Programme
| Duration | Activity |
|---|---|
| 10 Weeks | 5 sessions and 2 rest days per week for the 10 week duration. Your sessions are outlined below |
| Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|
| Cardio Programme 1 | Cardio Programme 2 | Gym Programme + Core Programme | Cardio Programme 1 | Cardio Programme 2 |
HOW TO USE THIS PROGRAMME
- Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
- As you progress through the plan, try to increase the weights, intensity and level in the gym over the 10 week programme
- Each programme, super sprint - beginner / sprint - intermediate / advanced starts with the assumption you have completed the shorter one first. Begin your training with the half sprint programme if this is your first triathlon event.
- If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can coach you through them
- A great way to work on your running is to utilise a heart rate monitor. During consistent runs we want the heart rate to remain between 70-85% of our maximum
- Try not to eat too close to running, ideally about 90 minutes before you head out should work really well
- We recommend stretching for around 10-12 minutes after each run. Try not to just go through the motions, find a tight spot and really work on it
CARDIO PROGRAMME 1
| Key | S = Swim | R = Run | B = Bike |
| Tip | Cardio programme 1 is a time based workout and therefore distance is not important but being mentally prepared to “move” for that amount of time is. |
| Cardio Programme 1 | |||
|---|---|---|---|
| Super Sprint - Beginner | Sprint - Intermediate | Advanced | |
| WEEK 1 | R - 15 minutes + S - 20 minutes | R -20 minutes + S - 20 minutes | R -30 minutes + S - 30 minutes |
| WEEK 2 | B - 20 minutes + S - 20 minutes | B - 40 minutes + S - 25 minutes | B - 60 minutes + S - 30 minutes |
| WEEK 3 | S - 20 minutes + B - 30 minutes | S - 20 minutes + B - 30 minutes | S - 35 minutes + B - 60 minutes |
| WEEK 4 | R - 30 minutes + S - 25 minutes (break as needed) |
R - 40 minutes + S - 30 minutes (break as needed) |
R - 50 minutes + S - 40 minutes (break as needed) |
| WEEK 5 | R - (hill sprints/walking rest) 45 minutes | R - (hill sprints/walking rest) 45 minutes | R - (hill sprints/walking rest) 45 minutes |
| WEEK 6 | S - (50m interval 60 second rest) 30 minutes |
S - (100m interval 60 second rest) 30 minutes |
S - (100m interval 60 second rest) 45 minutes |
| WEEK 7 | B - (3km on 1km off) 60 minutes | B - (5km on 1km off) 60 minutes | B - (8km on 1km off) 90 minutes |
| WEEK 8 | B - 45 minutes + R - 20 minutes | B - 60 minutes + R - 30 minutes | B - 60 minutes + R - 45 minutes |
| WEEK 9 | S - 20 minutes + B - 45 minutes | S - 20 minutes (unbroken) + R - 45 minutes |
S - 40 minutes (unbroken) + R - 45 minutes |
| WEEK 10 | S - 20 minutes + B - 8km + R - 20 minutes | S - 25 minutes (unbroken) + B - 15km + R - 30 minutes | S - 40 minutes (unbroken) + B - 30km + R - 45 minutes |
| RACE WEEK | Easy run + Easy ride + Easy swim | Easy run + Easy ride + Easy swim | Easy run + Easy ride + Easy swim |
CARDIO PROGRAMME 2
| Key | S = Swim | R = Run | B = Bike |
| TIPS | This programme replicates distances that you will need to cover for the event you have entered. On some occasions it goes beyond the distance you have registered for. This is important to do for both physical and mental preparation - “I’ve done more than that before so the event will be easy”. |
| These workouts are completion focused. You must complete the distance stated for each workout, even if this means taking short rests during the distance (unless other wise stated - unbroken). |
| Cardio Programme 2 | |||
|---|---|---|---|
| Super Sprint - Beginner | Sprint - Intermediate | Advanced | |
| WEEK 1 | B - 10km | B - 20km | B - 40km |
| WEEK 2 | S - 400m | S - 750m | S - 1500m |
| WEEK 3 | R - 2.5km | R - 5km | R - 10km |
| WEEK 4 | B - 10km | B - 20km | B - 40km |
| WEEK 5 | S - 400m + B - 5km | S - 750m + B - 10km | S- 1500m + B - 20km |
| WEEK 6 | R - 2.5km + B - 8km | R - 5km + B - 16km | R - 5km + B - 30km |
| WEEK 7 | R - 3km + S - 250m | R - 6km + S - 400m | R - 11km + S - 800m |
| WEEK 8 | S - 500m | S - 1km | S - 2000m |
| WEEK 9 | B - 12km | B - 25km | B - 45km |
| WEEK 10 | S - 200m + B - 5km + R - 1500m | S - 400m + B - 10km + R - 2500m | S - 750m + B - 20km + R - 5km |
| RACE WEEK | Easy run + Easy ride + Easy swim | Easy run + Easy ride + Easy swim | Easy run + Easy ride + Easy swim |
GYM PROGRAMME
| Gym Programme | |||||||
|---|---|---|---|---|---|---|---|
| Beginner | Intermediate | Advanced | |||||
| Exercise | Sets/distance | Rest | Sets/distance | Rest | Sets/distance | Rest | Notes |
| Squats | 3 sets of 20 reps | 45 seconds | 4 sets of 20 reps | 45 seconds | 5 sets of 20 reps | 45 seconds | Keep the weight light and keep moving through all reps |
| Deadlifts | 2 sets of 5-8 reps | 60 seconds | 3 sets of 5-8 reps | 60 seconds | 4 sets of 5-8 reps | 60 seconds | Heavy but technique focused |
| Bench | 3 sets of 5-8 reps | 30 seconds | 4 sets of 5-8 reps | 30 seconds | 5 sets of 5-8 reps | 30 seconds | |
| Seated row | 3 sets of 5-8 reps | 45 seconds | 4 sets of 5-8 reps | 45 seconds | 5 sets of 5-8 reps | 45 seconds | Hold for 2 seconds with handle touching ribs |
| Kettlebell swing | 3 sets of 20 reps | 30 seconds | 4 sets of 20 reps | 30 seconds | 5 sets of 20 reps | 30 seconds | Swing kettlebell to head height |
| TRX T-Y-I fly | 3 sets of 9 reps (3 per position) | 45 seconds | 4 sets of 9 reps (3 per position) | 45 seconds | 5 sets of 9 reps (3 per position) | 45 seconds | Slow controlled movements |
CORE PROGRAMME
| Core Programme | |||||||
|---|---|---|---|---|---|---|---|
| Beginner | Intermediate | Advanced | |||||
| Exercise | Sets/distance | Rest | Sets/distance | Rest | Sets/distance | Rest | Notes |
| Dynamic side plank | 3 sets of 30 reps per side | 20 seconds | 4 sets of 30 reps per side | 20 seconds | 5 sets of 30 reps per side | 20 seconds | Perform 3 sets per side. Swap sides each set |
| Reverse crunch | 3 sets of 20 reps | 20 seconds | 4 sets of 20 reps | 20 seconds | 5 sets of 20 reps | 20 seconds | Hold a sandbell above your head / slightly behind to increase intensity |
| Front plank with adduction/ abduction |
3 sets of 20 reps per side | 20 seconds | 4 sets of 20 reps per side | 20 seconds | 5 sets of 20 reps per side | 20 seconds | |
| Cable rotation | 3 sets of 20 reps per side | 20 seconds | 4 sets of 20 reps per side | 20 seconds | 5 sets of 20 reps per side | 20 seconds | Increase weight dependant on ability level |