Olympic Triathlon Training Program - Elite
The following is an example of an elite athlete's Olympic Triathlon Training program (phase 2). Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's 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 2
Each training session should include an appropriate warm-up before the session and a 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 | ||||
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 2[WWW] Available from: https://www.brianmac.co.uk/triathlon/oeph2.htm [Accessed