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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 the Triathlon event

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    


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2007) Olympic Triathlon Training - Elite - Phase 1[WWW] Available from: https://www.brianmac.co.uk/triathlon/oeph1.htm [Accessed

Related Pages

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