16 week olympic triathlon training plan pdf

tuesday swim base: 800 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 2 x 100 @ moderate aerobic intensity, ri=0:05 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike short hill climbs: 45 minutes wu: 10 minutes @ moderate aerobic intensity ms: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday fartlek run: 30 minutes wu: run 5 minutes @ moderate aerobic intensity ms: 6 x 30 seconds @ vo2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) cd: run 5 minutes @ moderate aerobic intensity friday swim fartlek + sprint: 900 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, ri=0:10 cd: 200 @ low aerobic intensity saturday foundation bike: 30 minutes wu: 10 minutes @ moderate aerobic intensity ms: 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday foundation run: 30 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 10 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base: 1100 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 5 x 100 @ moderate aerobic intensity, ri=0:05 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike short hill climbs: 50 minutes wu: 10 minutes @ moderate aerobic intensity ms: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday fartlek run: 30 minutes wu: run 5 minutes @ moderate aerobic intensity ms: 8 x 30 seconds @ vo2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) cd: run 5 minutes @ moderate aerobic intensity friday swim fartlek + sprint: 1100 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, ri=0:10 4 x 25 @ speed intensity, ri=0:20 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday foundation bike: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 40 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday foundation run: 40 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity wednesday bike short hill climbs: 55 minutes wu: 10 minutes @ moderate aerobic intensity ms: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday fartlek run: 35 minutes wu: run 5 minutes @ moderate aerobic intensity ms: 8 x 30 seconds @ vo2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) cd: run 5 minutes @ moderate aerobic intensity friday swim fartlek + sprint: 1100 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, ri=0:10 8 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday foundation bike: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 40 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday foundation run: 45 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 25 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity the next 5 weeks of this olympic triathlon training plan constitute the build phase.

tuesday swim base + lactate: 1275 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 3 x 100 @ moderate aerobic intensity, ri=0:05 5 x 75 @ vo2max intensity, ri=0:45 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike long hill climbs: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 2 x 5-minute hill climbs @ vo2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday run lactate intervals: 32 minutes wu: run 10 minutes @ low aerobic intensity ms: 12 x 30 seconds @ vo2max intensity with 30-second active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim threshold + sprint: 1200 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 3 x 200 @ threshold intensity, ri=0:45 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday foundation bike: 1:15 wu: 10 minutes @ moderate aerobic pace ms: 55 minutes @ moderate aerobic pace cd: 10 minutes @ moderate aerobic pace sunday foundation run: 50 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 30 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base + lactate: 1000 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 2 x 100 @ moderate aerobic intensity, ri=0:05 4 x 75 @ vo2max intensity, ri=0:45 cd: 200 @ low aerobic intensity wednesday bike lactate intervals: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 2 x 3-minute intervals @ vo2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday run lactate intervals: 32 minutes wu: run 10 minutes @ low aerobic intensity ms: 12 x 30 seconds @ vo2max intensity with 30-second active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim threshold + sprint: 900 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 2 x 200 @ threshold intensity, ri=0:45 cd: 200 @ low aerobic intensity saturday foundation bike: 1 hour wu: 10 minutes @ moderate aerobic intensity ms: 40 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday foundation run: 45 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 25 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base + lactate: 1350 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 3 x 100 @ moderate aerobic intensity, ri=0:05 6 x 75 @ vo2max intensity, ri=0:45 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike long hill climbs: 1:05 wu: 10 minutes @ moderate aerobic intensity ms: 3 x 5-minute hill climbs @ vo2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday run lactate intervals: 34 minutes wu: run 10 minutes @ low aerobic intensity ms: 14 x 30 seconds @ vo2max intensity with 30-second active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim threshold + sprint: 1400 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 200 @ threshold intensity, ri=0:45 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday foundation bike: 1:15 wu: 10 minutes @ moderate aerobic pace ms: 55 minutes @ moderate aerobic pace cd: 10 minutes @ moderate aerobic pace sunday foundation run: 55 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 35 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base + lactate: 1350 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 3 x 100 @ moderate aerobic intensity, ri=0:05 6 x 75 @ vo2max intensity, ri=0:30 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike lactate intervals: 1:15 wu: 10 minutes @ moderate aerobic intensity ms: 4 x 3-minute intervals @ vo2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday run lactate intervals: 36 minutes wu: run 10 minutes @ low aerobic intensity ms: 8 x 1 minute @ vo2max intensity with 1-minute active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim threshold + sprint: 1400 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 200 @ threshold intensity, ri=0:30 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday brick workout: 1:20 wu: bike 1 hour @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity sunday foundation run: 40 minutes wu: run 10 minutes @ moderate aerobic intensity ms: run 20 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity tuesday swim base + lactate: 1350 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 3 x 100 @ moderate aerobic intensity, ri=0:05 6 x 75 @ vo2max intensity, ri=0:20 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity wednesday bike long hill climbs: 1:10 wu: 10 minutes @ moderate aerobic intensity ms: 4 x 5-minute hill climbs @ vo2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) cd: 10 minutes @ moderate aerobic intensity thursday run lactate intervals: 40 minutes wu: run 10 minutes @ low aerobic intensity ms: 10 x 1 minute @ vo2max intensity with 1-minute active recoveries @ low aerobic intensity cd: run 10 minutes @ low aerobic intensity friday swim threshold + sprint: 1400 yards wu: 200 @ low aerobic intensity 4 x 25 drills, ri=0:10 ms: 4 x 200 @ threshold intensity, ri=0:20 4 x 25 kick, ri=0:15 cd: 200 @ low aerobic intensity saturday foundation bike: 1:30 wu: 10 minutes @ moderate aerobic intensity ms: 1 hour and 10 minutes @ moderate aerobic intensity cd: 10 minutes @ moderate aerobic intensity sunday long run: 1:05 wu: run 10 minutes @ moderate aerobic intensity ms: run 45 minutes @ moderate aerobic intensity cd: run 10 minutes @ moderate aerobic intensity the final 5 weeks of this plan are the peak phase of training.

please find below a 16 week ‘complete’ standard/olympic distance triathlon training plan to help you prepare for your rock your first olympic triathlon with this 16-week training plan. this simple plan is the perfect mix of ready to tackle an olympic distance triathlon? this 16 week olympic triathlon training plan is , 8 week olympic triathlon training plan pdf, 20 week olympic triathlon training plan, 16 week olympic triathlon training plan intermediate, 16 week olympic triathlon training plan advanced.

12-week intermediate training plan. perfect for athletes who are not complete beginners to the sport and are looking to you will most likely train over the mileage necessary for the triathlon. this will ensure that you can do all and periodized 16-week training plan to prepare for an international / olympic distance triathlon. (typically 1500m swim , 12 week olympic triathlon training plan pdf, 12 week olympic triathlon training plan beginner, 24 week olympic triathlon training plan pdf, olympic triathlon training plans, olympic triathlon training plans

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