20 week olympic triathlon training plan

You can get started with the following 20week olympic triathlon training plan that will help get you off the couch and on your way to completing a pretty amazing athletic feat. A 20 week sub 4 hour marathon training plan free to download and customise. Uk 4 phase one establishing base fitness this phase is to establish your base level endurance. Last year i completed my my first 14th distance, finished in 2.

Ride or run the designated duration at a steady, comfortable pace ride, run or swim the desingnated duration at a steady, moderate pace. If you are an accomplished 10k competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. With this beginner olympic triathlon training program, everything you need to swim, ride, and stride to the finish line of your first race is all in one place. Read what others have said about our tno training programs. May 21, 2019 you can get started with the following 20 week olympic triathlon training plan that will help get you off the couch and on your way to completing a pretty amazing athletic feat. Super simple 20 week ironman training plan half ironman. Ive included some in the free triathlon training plan at the end of this blog. Training for an olympic in 20 weeks triathlon training. This plan assumes that you already have a good level of base endurance so this phase is. This plan has been roadtested by marathon runners, and reverseengineered.

It requires a moderately high level of fitness, certainly an ability to finish 5k or 10k races if not marathons. It is suitable for sprint and olympicdistance triathlons and follows on from. The coming period i probably have around 20 hours a week of spare time to train. Six to eight this training plan is to be used in conjunction with a garmin multisport gps device or devices. In order to complete the beginner olympic triathlon training plan athletes should be capable of training 5 days a week.

Brownlee brothers 6 week sprint triathlon training plan. These exclusive free olympic distance triathlon training plans will help get you stronger, fitter and faster for your next triathlon. For 10 years we have been providing training programs that have helped hundreds of triathletes cross the finish line with smiles on their faces. With just four weeks to train, these workouts are a great way of increasing your fitness and confidence before a race, in a timeefficient way. Olympic distance is nothing to sneeze at, and you need a good, progressive training plan, not a trainwhenyoufeellikeit plan, if you want to actually enjoy race day. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Make sure you always swim with others in a safe environment, be it in the sea or a lake that allows open water swimming. Do a hard run, a hard bike and a hard swim on consecutive days and then doing only easy or recovery workouts the rest of the week. Aside from competition, this plan is an excellent way to rewire your fitness levels, tone existing muscle, or just switch things up from standard visit to the gym. This sixweek plan to get timecrunched athletes to the start, and ultimately finish, of an olympic triathlon is suitable for those who only have 1hr to.

This program assumes you have limited multisport experience and youre beginning your training straight off the couch. It includes a little more interval training than some of our longer beginner plans, but is definitely feasible for the beginner to intermediate crowd. Free 6 week olympic distance training plan training plans. This also takes into consideration that the individual can run 3 miles, three times per week and cycle a minimum of 8. This plan focuses on building up a moderate volume of swimming, cycling and running, while doing 2 workouts in each discipline per week.

Olympic distance triathlon training program beginner 20. Download your free 16 week beginner olympic triathlon training plan. In this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan. I used your half ironman training program for 18 weeks before i. Welcome to the life time tri 12week sprint training program for newbies. Download a triathlon training plan put together by professional triathlon coaches at tri training harder. Please note, this plan is not to be distributed on other websites or used for commercial purposes. Free 6 week olympic distance training plan training. The plan has between 69 hours of total training a week, focusing on quality not quantity in workouts.

Youll do 910 workouts per week over the 20 weeks in this plan. Welcome to the trinewbies online free training programs. A triathlon is a hugely rewarding event to compete in. Apr, 2016 questions to ask before choosing your olympic triathlon training plan. Basic aerobic endurance training, 5060% of your maximum heart rate. This simple 16 week triathlon training plan for the olympic distance comes from matt fitzgerald. Hopefully these examples of mistakes clarify the above principles so you can finally complete your brand new training schedule and start training with structure. This sixweek plan to get timecrunched athletes to the start, and ultimately finish, of an olympic triathlon is suitable for those who only have 1hr to train each week day and have a little more available time on the weekend. May 28, 2017 if youre looking at 20 weeks to an olympic distance event see table 102, youve either trained for and comfortably completed a sprintdistance triathlon or you just like to read ahead in a book. An 8week training program for sprint triathlons this triathlon 2 training program is designed for runners who would like to test their fitness in a triathlon by adding swimming and cycling to their workout routines. This zone is the basis of all endurance training and is vital to your ability to support training in the upper zones. This plan was based upon a 20 week training schedule. I have added strength training in this plan on mondays.

This minitriathlon guide includes gear suggestions and training strategies to help you ace your race. By the end of the 20 week training cycle, you will have a high level of fitness required to successfully complete an olympic distance event 1500 meter swim, 40 k bike, and 10 k run. Program details of the 20 week olympic triathlon training plan including details on the swim, bike and run routines. This program is designed for intermediate athletes training for an olympic distance triathlon. Please find below a 16 week complete standardolympic distance triathlon training plan to help you prepare for your event. The number of sessions you do in each discipline can vary from week to week within this olympic triathlon training schedule. Olympic distance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. The beginner olympic triathlon training plan includes some static bike sessions. I want to wish you luck with your training and racing this season and thank you for using this training plan. It begins with an 8 week base phase, followed by a 6 week build phase and a 6 week peak phase. This 12 week training plan is designed to get a novice triathlete through a standard distance triathlon. An athlete taking on this eightweek program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week.

This fourweek triathlon training plan will build racespecific fitness for your triathlon event and features optional sessions for those with extra training time. For anyone that might be looking to do that first sprint triathlon, here is a couch to triathlon type plan that should suit even the most unprepared beginner. The following program is designed for the individual who would like to complete or finish his or her first olympic distance triathlon with no regard to time. Beginner athlete in your first or second year of olympic distance triathlon competition hours per week. Olympic triathlon training program training sessions. Free running and triathlon training plans snacking in. This plan is designed for a advanced triathlete who is planning to race a olympic triathlon. And unlike many on the intenet today, they are free. Rg active 8 week compete olympic triathlon plan page 2 key notes aj bell have teamed up with rg active in putting together training plans to make sure your preparation for the aj bell londontriathlon goes to plan and you stay injury free. It begins with an 8week base phase, followed by a 6week build phase and a 6week peak phase. This simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. Because an olympic distance triathlon is close to twice the distance of a sprint, expect to put in twice the time in training.

Super simple 20 week ironman training plan triathlete. This mini triathlon guide includes gear suggestions and training strategies to help you ace your race. Olympic distance triathlon training program beginner. Completing a triathlon event is a great achievement wherever you finish and this training plan takes you through to race day and includes a multitude of tips and advice to help you reach your goal.

Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing olympic or middle distance triathlon. Use this 8week minitriathlon training plan aka sprinttriathlon training plan to go from beginner to medalearner in just two months. Athletes should be capable of training 5 days a week. Oddnumbered training weeks include 3 swims, 3 rides, and 3 runs. This beginners plan was created specifically for the classic distance race at the 2016 nautica malibu triathlon presented by equinox, which includes a halfmile ocean swim, an 18mile bike segment and a fourmile run.

See more triathlon training plans on triradar including our ironman triathlon training plans, ironman 70. Please practice handwashing and social distancing, and check out our resources for adapting to these times. The average time taken to complete an olympic distance triathlon is between two and three hours, and so the training cant be taken too lightly. How to structure a training plan triathlon training. Brick sessions involve cycling then running straight afterwards. Because an olympicdistance triathlon is close to twice the distance of. An olympic distance triathlon involves a 1500meter swim, a 40km bike and a 10km run. Olympicdistance triathlons are tough to get through without the right training, so make the most of your sessions with these handy plans to boost your speed on the swim, bike and run legs. If youre looking at 20 weeks to an olympicdistance event see table 102, youve either trained for and comfortably completed a sprintdistance triathlon or you just like to read ahead in a book. The key is consistency and adhering to the training zones described here. Dec 18, 2018 in this episode of triathlon training explained, were going to be explaining how you can create and design your own triathlon training plan.

It is suitable for sprint and olympic distance triathlons and follows on from the speed building triathlon training plan above. This is your barebones olympic triathlon training plan the minimal training you need to do to complete such as race without. In the free triathlon training plan at the end of this blog ive scheduled a couple of open water swims for you to try. Mar 11, 2020 use this 8 week mini triathlon training plan aka sprint triathlon training plan to go from beginner to medalearner in just two months. As with every training plan we provide, our olympic triathlon plans are progressively phased to help you cultivate a solid foundation of fitness, build your muscular endurance and finetune your training for your specific event. This beginner olympic triathlon training plan is suitable for athletes that would like to follow a training plan to help them them to complete the olympic distance triathlon for the first time. Heres your beginner 16 week olympic triathlon training plan just click here or on the photo below to download and print the plan out for your own personal use. This plan was based upon a 20week training schedule. The plan is written so that each session is easy to understand. The main aim of these open water workouts is to get used to the conditions. Free running and triathlon training plans snacking in sneakers. Olympic triathlon training plan cancer research uk. That opens up another day for bike, run or recovery.

Racing an olympic distance soon but short on training hours. Mar 01, 2018 this simple plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. Of course, the more you have time to train, the more competitive you will be although doing each sport 2xweek will definitely allow you to finish comfortably. Its a pleasure to have you join us in training for your triathlon and quality of life will take a step up to the next level. This beginner olympic triathlon training plan is aimed at people who want to attempt a longer distance triathlon for the first time. Weve had a good start to the 20 triathlon season and are working hard preparing for our next races. Base week 1114, build week 710, race specific week 26 and taper week 01.

There are two 12week training plans here, ideal for getting you fit for either a sprint or an olympicdistance. A 12week triathlon training plan for beginners active. You should be aiming for a minimum of 2 sessions per week in each discipline up to a maximum of 4. A typical 333 training plan has 3 swims, 3 bikes and 3 runs each week. This shouldnt mean giving up and stopping challenging yourself theres always a way to achieve your goals but you need to be well structured and strict with your training time. Questions to ask before choosing your olympic triathlon training plan. Of course, the more you have time to train, the more competitive you will be although doing each sport 2x week will definitely allow you to finish comfortably.

This four week triathlon training plan will build racespecific fitness for your triathlon event and features optional sessions for those with extra training time. An athlete taking on this eight week program should have a background of successfully completing and sustaining eight weeks worth of training with a base of at least six hours per week. This simple 16 week triathlon training plan for the olympicdistance comes from matt fitzgerald. This is a suitable program for those who are new to triathlon, or are stepping up from shorter distance events and will help get you to the finish line in good shape. Please find below an 8week olympic triathlon training plan to help you prepare for your event. This is a key stage that allows you to support the latter, higher intensity phases. Leave yourself 12 to 16 weeks to adequately train, says elizabeth waterstraat, triathlete and founder of multisport mastery. May 15, 2019 download your free 16 week beginner olympic triathlon training plan.