Olympic Triathlon Training Program - Elite
The following is an example of an Olympic Triathlon Training program (phase 2) 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 2
Each training session should include an appropriate warm up before the session and cool down after the session.
Week 1
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength & Endurance |
Weight Training Bike - 50k flat Swim - 2k |
tpb+5% tpb+5% |
||
| Tuesday | Specific Strength & Endurance |
Run - 12k Bike - 50k undulating Swim - 2k |
tpb+5% tpb+5% tpb+5% |
||
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Strength & Endurance |
Run - 12k Bike - 50k undulating Swim - 2k |
tpb+5% tpb+5% tpb+5% |
||
| Friday | Specific Strength & Endurance |
Weight Training Run - 12k Swim - 2k |
tpb+5% tpb+5% |
||
| Saturday | Specific Strength & Endurance |
Run - 12k Bike - 50k flat Swim - 2k |
tpb+5% tpb+5% tpb+5% |
||
| Sunday | Rest | ||||
Week 2
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength & Endurance |
Weight Training Bike - 2 x 25k flat Swim - 2 x 1k |
tpb tpb |
5 min 5 min |
|
| Tuesday | Specific Strength & Endurance |
Run - 2 x 6k Bike - 2 x 25k undulating Swim - 2 x 1k |
tpb tpb tpb |
5 min 5 min 5 min |
|
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Strength & Endurance |
Run - 2 x 6k Bike - 2 x 25k undulating Swim - 2 x 1k |
tpb tpb tpb |
5 min 5 min 5 min |
|
| Friday | Specific Strength & Endurance |
Weight Training Run - 2 x 6k Swim - 2 x 1k |
tpb tpb |
5 min 5 min |
|
| Saturday | Specific Strength & Endurance |
Run - 2 x 6k Bike - 2 x 25k hilly Swim - 2 x 1k |
tpb tpb tpb |
5 min 5 min 5 min |
|
| Sunday | Rest | ||||
Week 3
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength & Endurance |
Weight Training Bike - 3 x 10k undulating Swim - 3 x 400 m |
tpb-5% tpb-5% |
5 min 5 min |
|
| Tuesday | Specific Strength & Endurance |
Run - 3 x 3k Bike - 3 x 10k hilly Swim - 3 x 400 m |
tpb-5% tpb-5% tpb-5% |
5 min 5 min 5 min |
|
| Wednesday | Specific Strength | Weight Training | |||
| Thursday | Specific Strength & Endurance |
Run -3 x 3k Bike - 3 x 10k hilly Swim - 3 x 400m |
tpb-5% tpb-5% tpb-5% |
5 min 5 min 5 min |
|
| Friday | Specific Strength & Endurance |
Weight Training Run - 3 x 3k Swim - 3 x 400m |
tpb-5% tpb-5% |
5 min 5 min |
|
| Saturday | Specific Strength & Endurance |
Run - 3 x 3k Bike - 3 x 10k hilly Swim - 3 x 400m |
tpb-5% tpb-5% tpb-5% |
5 min 5 min 5 min |
|
| Sunday | Rest | ||||
Week 4
| Day | Develop | Session | Effort | Recovery | |
| Rep | Set | ||||
| Monday | Specific Strength & Evaluation |
Weight Training Bike - 30 min maximum distance |
100% |
||
| Tuesday | Endurance General | Swim - 40 min Fartlek | |||
| Wednesday | Strength Specific & Evaluation |
Weight Training Run - Cooper Test |
100% |
||
| Thursday | Endurance General | Bike - 2 hrs Fartlek | |||
| Friday | Specific Strength & Evaluation |
Weight Training Swim - 10 min maximum distance |
100% |
||
| Saturday | Rest | ||||
| Sunday | Rest | ||||
Swim faster and easier than ever beforeDiscover the secrets to improving your swim technique, avoiding painful injuries, and shaving minutes off your best triathlon times to date. Select this link or image for more information.
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Training for TriathlonTraining for Triathlon reveals the very latest triathlon-specific training research, competition tactics and performance-boosting secrets - and spells out exactly how you can apply these race-winners today. Throughout this brand new special report, we dissect the major current debates over the best methods of training for triathlon, we disclose the pre-event preparation of the world's best triathletes, and we share the strategy and tactics that are guaranteed to deliver on the big day. Select this link for more information on "Training for Triathlon". |
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
- Triathlon
- Sprint or ½ Olympic Triathlon - Novice Training Program
- Olympic Triathlon - Novice Training Program
- Olympic Triathlon - Elite Training Program
- Ironman Triathlon
- Planning the Training - 6 stages of development
- Find a Coach
- Sport/Event specific articles
Associated Books
The following books provide more information related to this topic:
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2