Thats right, in just a little over 8 months, you can bring yourself from a base fitness level all the way to swimming 2. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. Beginners olympic distance triathlon training plan. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to. Youre a couple of weeks into training for your first triathlon and youre over one of the toughest hurdles. If youre looking at 20 weeks to an olympicdistance event see table 102, youve either trained for and comfortably completed a sprintdistance triathlon or you just like to read ahead in a book. How should i train for my first olympicdistance triathlon. These exclusive free olympicdistance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. Program details of the 20 week olympic triathlon training plan including. Mar 01, 2018 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. Training for an olympic in 20 weeks triathlon training.
These are mostly other peoples training plans shown below with their source, ive added quick comments against some of them as the quality and detail varies somewhat as does the athletic level to which they are appropriate. Now its time to increase the training volume, learn how to fuel on the. May 21, 2018 12week olympic triathlon training plan this plan is aimed at people who are looking to take the next step up having completed two or three sprint distance events, says whittle. Follow the training plan for the next 24 weeks and reach your first.
Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. Read what others have said about our tno training programs. The training program was made to movescount members by roland knoll, the national coach from the german triathlon team and personal coach of olympic. This simple 16 week triathlon training plan for the olympicdistance comes from matt fitzgerald. If time permits, the weakest area will get an extra workout. The latest triathlon gear, training, nutrition, photos, races, movers, shakers, and more olympic triathlon training schedule. Free 6 month shortcourse triathlon training plan for sprint and standard distances. How many workouts are in this 12week sprint triathlon training program. We offer run training plans from 5k to marathon for both the pure runner and for the triathlete who still needs to maintain swim and bike fitness while training. Follow the training plan for the next 24 weeks and reach your first finish line with pride. Basic aerobic endurance training, 5060% of your maximum heart rate. Trismart has geared this program to triathlete that has participated in couple sprint distance triathlons. Aug 01, 2019 for us, ordinary people, a 16 week ironman training plan or 24 week ironman training plan allows for adequate planning and preparation. If youre already an active person, then the answer is yes.
This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. 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. If you need to cut down to 5 days of training, you can combine a swim day and a run day, and do one in the morning and one in the evening. If you want to get in to triathlon but youre not sure how then ive put together a 12 week sprint triathlon training plan that will see you get to your first triathlon not only prepared but ready. Questions to ask before choosing your olympic triathlon training plan. Racing an olympic distance soon but short on training hours.
The first 6 weeks of this olympic triathlon training plan comprise the base phase of training. Leading into racespecific training, you need to make sure youre ready to train for the distance and challenge of an ironman race. Again, athletes may need a training period to build up to the distances prior to following the training plan. I have added strength training in this plan on mondays. This plan assumes that you already have a good level of base endurance so this phase is. Triathlete magazines essential weekbyweek training guide. The key training period lands about 12 weeks out from race day, and you need to be fit. Life time tri sprint training program congratulations. Beginners starting from scratch should plan a 12 year ironman training plan how long to train for an ironman. The plan also helps build confidence to help keep you exercising for longer periods. Total distance swam in an average week is 4400 2200 per swim practice where the heaviest week is 5900 total and the easiest week 3000 total.
The plan is never more than 4 days a week, but that doesnt mean there wont be a 5th workout day. Triathlon training plan increase your training volume. Rg active 16 week olympic distance triathlon plan page 24. And to help you out, weve got a free 36 week ironman training plan. 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. Base week 1114, build week 710, race specific week 26 and taper week 01. Prevent this by training like a pro with this training plan including technique videos for your upcoming olympic distance triathlon.
Plan overview the training plan breaks down the 24week training schedule into the following periods. This plan starts with an initial baseline testing week 4 daysweek followed by a 4 week base training 5 daysweek which follows another rest and test week to restablish new fitness followed by an additional 4 weeks of base development plan that targets the following key components of the athletes physiology. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. The latest triathlon gear, training, nutrition, photos, races, movers. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Because an olympicdistance triathlon is close to twice the distance of. Is it really possible to get fit for a triathlon in just four weeks. It begins with 1,600 yards of swimming, 1 hour of cycling, and 50 minutes of running in week 1. Rg active 24 week intermediate halfironman triathlon plan page 2 email protected 0203 772 9720 key notes this training programme is designed to guide you through a full 24wks of training and be prepared ready for race day at a halfironman 70.
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. Triathlon website, including sprint distance, olympic, ironman and more. The plan includes 6 workouts per week 2 swims, 2 bike workouts, and 2 runs. 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. This plan was based upon a 20week training schedule. 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. 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. Trismart training systems has created a 24 week complete training plan designed to help a triathlete get ready for their olympic distance a race. Triathlon training plan athletes should be capable of training 5 days a week. The key is consistency and adhering to the training zones described here. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal.
For us, ordinary people, a 16week ironman training plan or 24week ironman training plan allows for adequate planning and preparation. Free duathlon training plan 5k 10k triathlon sprint olympic. 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. For the more experienced athletes and for all athletes following the training plan after week 3. 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 your athleticism with progression and consistency. An extra month month 4 compared to 16 week program to maintain your max over 2 weeks should you need some extra time and want to be extra prepared. This plan was based upon a 20 week training schedule. This is your barebones olympic triathlon training planthe minimal training you need to do to complete such as race without. There are even practice races programmed into the plan.
A 12week triathlon training plan for beginners active. Free olympic triathlon training plans active training world. This plan can be used with a heart rate monitor but it is not necessary. Each week, you should spend 20 to 25 percent of your training time swimming, 40 to 50 percent cycling, and 20 to 25 percent running, as this is about the ratio youll expect on race day. This triathlete should currently train 46 hours a week, run 45 miles at a time comfortably, cycle 20 miles comfortably, swim 1500 yards comfortably, and can commit up to 11 hours per week in the hardest weeks. California triathlon has a training calendar that lists training sessions available to everyone, free of charge. Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. The first triathlon training plan is a free 12 week triathlon training programme to take you from zero to a tri hero. Mar 04, 2019 and to help you out, weve got a free 36 week ironman training plan. Everyone is built differently and struggles with a different section of the triathlon.
The triathlete guide to sprint and olympic triathlon racing chris foster with ryan bolton paperback with twocolor illustrations throughout. It covers both sprint and olympicdistance triathlon. Find a pace you can maintain then gradually chip away at your 400m time gradually. A triathlon may seem overwhelming, but this plan will prepare you for an olympic distance raceusually a 1.
Take your ironman to the next level with this 24week training plan. This plan starts with an initial baseline testing week 4 days week followed by a 4 week base training 5 days week which follows another rest and test week to restablish new fitness followed by an additional 4 weeks of base development plan that targets the following key components of the athletes physiology. I used your half ironman training program for 18 weeks before i attempted my first half ironman. The primary objectives of this phase are to build your aerobic capacity and endurance and prepare your body to handle the highintensity training to come in. Apr 12, 2017 each week, you should spend 20 to 25 percent of your training time swimming, 40 to 50 percent cycling, and 20 to 25 percent running, as this is about the ratio youll expect on race day. This training program schedule will give you the change to compete with the highest performance and do the personal best in your olympic distance race ever 1,5k swim 40k bike 10k run. Get triathlon fit in less than a month with this essential lastminute training plan and guide. A detailed 1 year triathlon training plan perfect for your. The triathlete guide to sprint and olympic triathlon racing makes it simple to get back up to speed in the worlds most rewarding endurance sport. Use this programme to build triathlon speed by adding race pace workouts into the mix and. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon.
The ultimate triathlon training plan for sprint and olympic races burst. Couch to sprint triathlon training plan for the busy person. Program details of the 20 week olympic triathlon training plan including details on the swim, bike and run routines. It peaks with 3,000 yards of swimming, 3 hours and 5 minutes of cycling, and 1 hour and 41 minutes of running in week 15. You can find lots more free triathlon training plans on the 220 triathlon website, including sprint distance, olympic, ironman and more. A beginner triathlete needs to start with 12 months of training to complete an ironman. It covers both sprint and olympic distance triathlon. A triathlon is a hugely rewarding event to compete in. Apr, 2016 questions to ask before choosing your olympic triathlon training plan. The swimming part of a triathlon can be hard if you are plowing through the water. Duathlon training plans, triathlon training programs and 5k running plans aggregated from all over the net. This training plan was produced in partnership with multisport mastery. A triathlon may seem overwhelming, but this plan will prepare you for an olympicdistance raceusually a 1. The first triathlon training plan is a free 12week triathlon training programme to take you from zero to a tri hero.
For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the opportunity to train and interact with other triathletes exists several times per week. This is a key stage that allows you to support the latter, higher intensity phases. Training plan for triathlon beginners training plans. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. I used your half ironman training program for 18 weeks before i. American and twotime ironman world championship winner tim deboom called this preparation, training to be able to train. For the olympic distance, the assumption is that the athlete can runjog for 2 miles, cycle for 20 miles and swim for 300 yards. 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 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. The triathlete guide to sprint and olympic triathlon racing. Feb 27, 2018 youre a couple of weeks into training for your first triathlon and youre over one of the toughest hurdles.
Welcome to the life time tri 12week sprint training program for newbies. 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. The objective of this training plan is to provide the experienced age group triathlete with a 24week structured and periodized plan to successfully prepare for an ironman distance triathlon 2. A typical 333 training plan has 3 swims, 3 bikes and 3 runs each week. Itu tri training pro olympic distance training program.