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 |
|
|
|
|
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
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