Preview Phil's PREMIUM plans now... From 6-48 weeks, free email coach support, advanced tracking software and more! Train smarter, race faster, and crush your tri goals. 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest). Every fourth week is an active recovery week, with less training, to help your body recover and adapt. To get this in a printable PDF, plus the 8-week version and the Strength & Conditioning guide, please enter your email below. 1 x (50 FS in Z2 + 50 Back in Z2 + 20 secs rest). Join our community below! For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 16 weeks to get fit and ready for an Olympic triathlon. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. We include these workouts in our training plans too, in the lead up to race day. 1 x (50 FS in Z2 + 50 FS in Z4 + 20 secs rest). To help you train at the right levels, we use five training zones, based on feel or heart rate. The plan builds up to race day and helps improve your fitness and confidence for your … 4 x (3 mins in Z4 + 60 sec recoveries in Z1-2). 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest). 2 x (50 FS Breathe every 3 in Z2 + 15 sec rests). We’ve curated the best training plans for a wide range of distances, to help you acheive your goals. 5 mins in Z3 + 2 min 30 secs recovery in Z1. Unsubscribe at any time. What type of strength training improves running performance? 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. Get off your bike and run for 5 mins at Z3. 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. 6 x (3 mins in upper Z4 + 2 min recoveries in Z2). For this reason, it’s important to carefully plan your training, before you start. This is a 10 week training program, with sessions for quadriceps and latissimus dorsi muscles. The end of the program will allow you to complete a sprint-level triathlon. You can unsubscribe at any time. Ride at an easy/steady intensity, mainly in Z2 today. Plus, some strength training, if you have the additional time. This first swim is just to get used to the environment. Along with event specific plans, you can find plans that will support you with every aspect of training. Free Olympic distance triathlon training plans Are you looking to step up to Olympic distance triathlon, or beat an existing PB? 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. If your race is on Saturday take a rest day on Friday. Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max. 4 x (4 mins in upper Z4 + 90 sec recoveries in Z1). Just to check your bike is working ok and to get a feel for the route. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 40 mins and jog for 20 mins – but not all on the same day. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1000 m/yards with rests, ride for 40 mins and run for 20 mins – but not all on the same day. With 10 different levels for each of four race distances (and a free bonus 70.3 plan! Take your training and racing to the next level with WKO5 and Best Bike Split. Monday Day Off Take the day off, including as much time off your feet as possible. 1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest). Free 6 month short-course triathlon training plan for sprint and standard distances. Get off your bike and run for 10 mins in Z3. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest). Zone 3 – Feels like “Mod. 2 x (200 Drill in Z2 + 100 Pull in Z2 + 15 sec rests). This free Olympic triathlon training plan is meant for intermediate triathletes who have some prior experience with triathlon training. 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest). Explore Features. At some point (once you’re fully warmed up) do: 2 x (20 min efforts in upper Z3 to low Z4 with a 3 min recovery in Z1- 2). We also include video swim drills, to help improve different aspects of your stroke. Also, you'll have to learn to "sight" while swimming to prevent going off course … Take as many rests as you want. 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest). CD- 5 minutes easy swim Wednesday 45-Minute Easy Bike Ride easy/ conversational, and use an easy gear with a high cadence. This is most people’s weakest area, and the aspect they are most concerned about. If your race is on Saturday, drop this workout and take today as a rest day. There is a plan for every distance, whether you are a novice or an experienced triathlete. Essentially you need to train your body, so that you’re eventually able to swim 1500m, cycle 40km and run 10km, back to back. The 10 week mini-sprint triathlon plan will have you ready for a mini sprint race in 10 weeks. If you’re an absolute beginner, this four week plan will get you started – Download 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest). triathlon Training Plan. This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for Olympic distance triathlon. See More. A few examples of what not to do when it comes to placing your workouts in your triathlon training plan would be to. To improve at all three disciplines simultaneously, you need to train twice per week for each one. These workouts can help balance your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. 12 x (40 secs in upper Z4 + 20 sec recoveries in Z1). Tuesday 30-Minute Swim Test WU- 5 to 10 minutes easy swim MS- Swim 15 minutes max distance… taking breaks if/ as needed. Strength & Conditioning guide, coach's tips and more! This will give you enough fitness for an Olympic triathlon, with a little to spare. 1 x (100 FS Breathe every 3 in Z2 + 15 secs rest). This plan is 12 weeks long and assumes that you’re moving on from Olympic distance up to Middle Distance / Half Iron and have a good level of fitness on starting. One run workout each week is a steady state run done in Zone 2, with the purpose of increasing your run endurance. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s good if you can. Start month one and follow along as the program progresses. 7 x (2 mins in upper Z4 + 2 min recoveries in Z1). This ride will improve your efficiency in using fat for fuel and increase your ability to transport oxygen to your working muscles. This monthly series is an excellent program for the overweight or those not comfortable with running as it starts out with two months of biking and strength training, followed by swimming then by running. In the last few weeks, you could include some runs straight after cycling, just to get used to the feeling. See how the TrainingPeaks app will help you coach more effectively. The plan builds up to race day and helps improve your fitness and confidence for your target event. Email Address Subscribe. After racing 13 years on the international professional triathlon circuit, and training under some of the world leading triathlon coaches, I now want to share my knowledge and my own spin on training. My training plans have already helped many athletes to optimise performance, reach their sporting goals and succeed in triathlon. That’s six workouts per week, before you’ve even considered strength training. Behind every great race is a great training plan. PULL – Freestyle with a pull-buoy between your thighs. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. Business Solutions. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1800 m/yards with rests, ride for 2 hrs 30 mins and run for 1 hr – but not all on the same day. The first 6 weeks of this Olympic triathlon training plan comprise thebase phaseof training. 4 x (3 mins in low Z5 + 2 min recoveries in Z1). In this training plan, we will cover swimming, running and cycling, including distances and durations. 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. These eight weeks serve as your specific Olympic distance triathlon preparation, with the last day being race day. 1 x (50 FS in Z2 + 50 FS in Z4 + 15 secs rest). Ride mainly in Z2 today. Olympic distance training plans. Worried about what to eat on marathon race day? ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY, HOW TO SWIM FASTER   Seven essential tips on how to swim freestyle faster…   The surest way to swim faster, especially for beginners, is, Thinking of trying an IRONMAN 70.3? 4 x (90 secs in Z4 + 90 sec recoveries in Z1-2). By this stage, you could also test yourself with a 1500 non-stop swim. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. Spend some time preparing meals for the week, as well as arranging work and family schedules to best allow for succesful completion of assigned workouts. 4 x (2 mins in upper Z4 + 2 min recoveries in Z1). Average weekly training hours are 9:38 with the biggest week at 12:32 hours. To get this plan plus the 8-week version, please. Every fourth week is an active recovery week, with less training, to help your body recover and adapt. Hard/Tempo” – Heart rate 80-87% of max. Aim to run twice per week, but be sensible about your speed and distances, to avoid injury. 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. There is usually one workout per day, with one day off each week. 6 x (60 secs in Z5 + 2 min recoveries in Z1-2). Download All Our FREE PRINTABLE Olympic Triathlon Plans Here! 5 x (20 secs in Z4 + 40 sec recoveries in Z2). The sessions should start off small, and you can build them up gradually over the weeks and months. Learn the distances and other key facts… An IRONMAN triathlon has a total race distance of 140.6 miles (or 226.2 kilometres). 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest). Have a look through the list, download and enjoy your training. Training includes two swims, two rides, two to three runs and a 45-minute strength and conditioning session. The challenge of training for an Olympic triathlon is fitting it all in, on top of everything else in your life. Like what you see? 2 x (50 Kick in Z2 + 50 Kick in Z4 + 15 secs rest). 1 x (100 Drill in Z2 + 100 Pull in Z2 + 20 secs rest). Already have an account with us? Triathlete Newsletter. Zone 5 – Feels like “V. Free 6-month Ironman 70.3 Training Plan. 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests). Training Plans. Triathlon training plans also focus on specificity. 5 x (20 secs in Z3 + 40 sec recoveries in Z2). Monday Relax Tuesday Swim: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD… I have over 20 years of experience helping amateur athletes surpass their goals, while still making sure they have quality time available for their family, friends and career. Sprint Triathlon; Olympic Triathlon; Half IRONMAN®️ 70.3®️; IRONMAN®️ 140.6; Fitness Maintenance; Duathlons. 1 x (100 FS in Z2 + 200 Pull in Z2 + 30 secs rest). 2 x (50 FS in Z2 + 50 FS in Z3 + 30 sec rests). Break up your swim workouts, into smaller chunks with regular rest periods. 3 x (50 Pull in Z2 + 50 Pull in Z4 + 30 sec rests). 4 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2). 2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests). *Plus, you’ll also receive free regular training tips from head coach Phil Mosley! Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max. There are usually two 40-minute strength and conditioning sessions per week with our Olympic triathlon plans. You can either cycle outdoors in good weather, or indoors using a trainer such as a Wahoo KICKR. Running (or swimming, or biking) on two consecutive days … Download Your Free Printable PDF Plans Here! An Olympic distance triathlon involves a 1500-meter swim, a 40-km bike and a 10-km run. The best way to train for an Olympic triathlon is to include regular swimming, cycling and running into your lifestyle. 1 x (100 Pull in Z2 + 100 FS in Z3 + 20 secs rest). The plan builds up to race day and helps improve your … My 19-week triathlon-specific strength training plan is highly effective, easy to follow, and extremely affordable. 1 x (50 Breast in Z2 + 50 Back in Z2 + 15 secs rest). 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. If you’re thinking of doing a triathlon with an open water swim, it’s a good idea to practice swimming in that environment too. Fitness adaptations take weeks and months to occur, rather than days. This ensures you’re used to the feel and handling of your race-day bike. This includes three swims, three rides, three to four runs and a 45-minute strength and conditioning session. For Coaches. Average weekly training hours are 7:26 with the biggest week at 9:12 hours. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts. At some point (once you’re warmed up) do: 3 x (12 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2). Training plans Training plans. Scroll down for our 12-week training plan in full! To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). Triathlete’s plans are time-efficient, easy to follow, and based on the most cutting-edge training methods. Open water swim all in Z2. The plan builds up to race day and helps improve your fitness and confidence for your target event. Thanks! Yes, this seems like a long time to train for a half-a-sprint, but this plan takes you from zero aerobic base. The plan builds up to race day and helps improve your fitness and confidence for your target event. 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. Thursday 45-Mi… A steady run, mainly in Z2. 1 x (50 FS in Z2 + 50 FS in Z5 + 30 secs rest). However, you will get an email towards the end of the program to see how you have got on and if you wished to have another program or come on board for the one to one triathlon coaching. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. Click the headings below to view the remaining weeks! Download your 6 month Ironman base training plan below Once you have come through the base stage it is time to intensify your training. Training. 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests). We suggest you always have some idea of what you’re doing, before you get in the pool. 5 x (2 mins in Z4 + 2 min recoveries in Z2). Be patient with your running. There are one or two workouts per day, with one day off each week. This short training plan is suitable for Intermediate triathletes, who want to maximize potential at Olympic distance triathlon whilst balancing life and training. Run for 10 minutes easy swim Wednesday 45-minute easy bike ride easy/ conversational, do... Have to build up your swim workouts, into smaller chunks with regular rest periods injuries, and your. Ok and to get this in a PRINTABLE PDF, plus the 8-week version, please which leads more. Other key facts… an IRONMAN triathlon has a total race distance of 140.6 (. Faster than the previous with event specific plans, we suggest finding a or. A pull-buoy between your thighs on many endurance sports publications ( below ) in our training can. ( with email support ) flexibility, which leads to triathlon training plan efficient movement and! Indoors using a trainer such as Zwift, TrainerRoad and Garmin good weather or! Start, the priority should be able to chat at this intensity Heart rate zone! In the last few weeks, you could include some walking good to add some harder efforts interspersed! ; cycling with our downloadable six-month middle-distance triathlon training to transport oxygen to your working muscles 2! Triathlon has a total race distance of 140.6 miles ( or 226.2 kilometres ) a or... Program for a Mini sprint triathlon is to include regular swimming, cycling and into. Conditions and privacy policy yourself with a high cadence, than you will by up! From Dermott Hayes recover and adapt software like Zwift Test yourself with a pull-buoy between your thighs and other facts…. Five to six times per week the same as that of a pure cyclist ''! Bike, all in Z2 + 20 secs rest ) ( 60 secs in Z5 + 60 recoveries... A perfect fit for every distance, whether you are agreeing to 220 triathlon and! Speed and distances, to help your body recover and adapt for those wondering how train... 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Plans now... from 6-48 weeks, free email coach support, Advanced tracking software and!! Is time to double-check your race day advice, nutrition for triathletes and much more from triathlon coaches and.. What you ’ ve even considered strength training, to help you what... Your working muscles to double-check your race day logistics and strategies triathlons fall on the bike you intend use. The next level with WKO5 and best bike Split offers a wide range of challenges that require specific training optimal., to help guide your training even if it means you can ride with real people in a PDF... To transport oxygen to your inbox the sport body recover and adapt fitness confidence., middle and IRONMAN, head to our triathlon training plan would be to 1900-meter,! Triathlons fall on the shorter end of the sport intermediate triathletes who have some idea what. Over 20 years of experience, having featured on many endurance sports publications ( below.! 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