Olympic Triathlon Training Program - Elite
The following is an example of an Olympic Triathlon Training
program (phase 1) for an elite athlete. Prior to starting any training, it is
recommended you have a medical examination to ensure it is safe for you to do
so.
Any application of this
training program is at the athlete's own discretion and risk.
Key to notations and terms used
| m = metres |
k = kilometres |
hrs = hours |
min = minutes |
secs = seconds |
Rep = repetition |
| pb = "personal best" time for Triathlon |
5 × 200m = 5 repetitions of 200 metres |
| tpb = "target personal best" time for
Triathlon |
|
Phase 1
Each training session should include an appropriate warm up before the session and cool down after the session.
Week 1
| Day |
Develop |
Session |
Effort |
| Monday |
General Strength
& Endurance |
Weight Training
Bike - 2 hrs
Swim - 30
mins |
tpb+15%
tpb+15% |
| Tuesday |
General Strength
& Endurance |
Run - 40 mins
Bike - 2 hrs
Swim - 30 mins |
tpb+15%
tpb+15%
tpb+15% |
| Wednesday |
General Strength |
Weight Training |
|
| Thursday |
General Strength
& Endurance |
Run - 40 mins
Bike - 2 hrs
Swim - 30 mins |
tpb+15%
tpb+15%
tpb+15% |
| Friday |
General Strength
& Endurance |
Weight Training
Run - 40 mins
Swim - 30 mins |
tpb+15%
tpb+15% |
| Saturday |
General Strength
& Endurance |
Run - 40 mins
Bike - 2 hrs
Swim - 30 mins |
tpb+15%
tpb+15%
tpb+15% |
| Sunday |
Rest |
|
|
Week 2
| Day |
Develop |
Session |
Effort |
| Monday |
General Strength
& Endurance |
Weight Training
Bike - 2.5 hrs
Swim -
35 mins |
tpb+15%
tpb+15% |
| Tuesday |
General Strength
& Endurance |
Run - 50 mins
Bike - 2.5 hrs
Swim - 35 mins |
tpb+15%
tpb+15%
tpb+15% |
| Wednesday |
General Strength |
Weight Training |
|
| Thursday |
General Strength
& Endurance |
Run - 50 mins
Bike - 2.5 hrs
Swim - 35 mins |
tpb+15%
tpb+15%
tpb+15% |
| Friday |
General Strength
& Endurance |
Weight Training
Run - 50 mins
Swim - 35 mins |
tpb+15%
tpb+15% |
| Saturday |
General Strength
& Endurance |
Run - 50 mins
Bike - 2.5 hrs
Swim - 35 mins |
tpb+15%
tpb+15%
tpb+15% |
| Sunday |
Rest |
|
|
Week 3
| Day |
Develop |
Session |
Effort |
| Monday |
General Strength
& Endurance |
Weight Training
Bike - 3 hrs
Swim - 40
mins |
tpb+15%
tpb+15% |
| Tuesday |
General Strength
& Endurance |
Run - 60 mins
Bike - 3 hrs
Swim - 40 mins |
tpb+15%
tpb+15%
tpb+15% |
| Wednesday |
General Strength |
Weight Training |
|
| Thursday |
General Strength
& Endurance |
Run - 60 mins
Bike - 3 hrs
Swim - 40 mins |
tpb+15%
tpb+15%
tpb+15% |
| Friday |
General Strength
& Endurance |
Weight Training
Run - 60 mins
Swim - 40 mins |
tpb+15%
tpb+15% |
| Saturday |
General Strength
& Endurance |
Run - 60 mins
Bike - 3 hrs
Swim - 40 mins |
tpb+15%
tpb+15%
tpb+15% |
| Sunday |
Rest |
|
|
Week 4
| Day |
Develop |
Session |
Effort |
| Monday |
Strength General
& Evaluation |
Weight Training
Bike - 30 min
maximum distance |
100% |
| Tuesday |
Endurance General |
Swim - 30 min Fartlek |
|
| Wednesday |
Strength General
& Evaluation |
Weight Training
Run - Cooper Test |
100% |
| Thursday |
Endurance General |
Bike - 2 hrs Fartlek |
|
| Friday |
Strength General
& Evaluation |
Weight Training
Swim - 10 min maximum
distance |
100% |
| Saturday |
Rest |
|
|
| Sunday |
Rest |
|
|
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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