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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 the Triathlon event

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        


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

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