8 week olympic triathlon training plan pdf

aerobic: 6/10 effort level the majority of your training each week should be dedicated to this zone, which is moderate in intensity and increases your ability to tolerate higher workloads. in an easy gear with no tension: • 2 min at 90 rpm • 1:30 at 95 rpm • 1 min at 100 rpm • 45 sec at 105 rpm • 30 sec at 110 rpm • 45 sec at 100 rpm • 1 min at 95 rpm • 1:30 at 95 rpm • 2 min at 90 rpm • cool down easy to reach total time this session’s goal is neuromuscular quickness under a very light load with easy gearing. friday: swim 2300 goal of the entire workout is to swim the second 1000 faster than the first • 200 easy and relaxed on 15 sec rest • 4×75 steady with the middle 25 fast on 10 sec rest • 100 easy • 1000 start easy and build to steady effort (note time) • 100 easy and relaxed • 1000 swim faster than the first one (note change in effort required to swim faster) • 100 cool-down these long swims are an essential part of building up the mental skill required for success in open water.

• 3×200 pull buoy/band/paddles aerobic, 10 sec rest bike 1:00 easy tuesday: brick bike • warm-up 10 min easy • 4x(30 sec right leg only/30 sec both legs/30 sec left leg only/30 sec both legs) • 2 min spin easy • 5×30 sec hard/30 sec easy • 5×1 min hard/1 min easy • 5×2 min hard/2 min easy • 5×1 min hard/1 min easy • 5×30 sec hard/30 sec easy • easy 5 min run 40 min • 10 min at target race pace • 10×1 min slightly above race pace/30 sec race pace • cool down easy to reach total time wednesday: swim 2600 • 200 warm-up • 4×50 descending pace 1–4, 10 sec rest • pull (buoy, band, paddles): 4x(100 fast, 300 mid race pace effort, 100 easy), 15 sec rest • 200 easy bike 1:00 warm-up, then: • 6×5 min big gear (cadence 50–60 rpm) • take 5 min recovery at a cadence of 100 rpm between each interval • cool down 15 min *note: effort on the 5 min is strength focused—hard tension, big gear, strong legs in tt position. • cool-down as needed run 50 min, track • warm-up 10 min jog • 4x strides • 3×600 at 80%, 200 jog • 2 min rest • 6×200 at 85–90%, 200 jog • cool down jog and stretch sunday: run 1:10 on flat road or treadmill • warm-up 10–15 min • 10×3 min tempo, build to threshold, 90 sec easy between • cool down 10 min easy monday: swim 3300 • 100 swim, 4×50 build on 1:00 • 8×100 steady on 10 sec rest • 200 easy • 8×100 at race effort, 15 sec rest • 200 easy • 8×100 above race effort, 20 sec rest • 200 easy bike 1:00 • 10×1 min rpm 105 light gear, 30 sec easy between • 4×5 min 50–60 rpm, 2 min easy between • cool down easy to reach total time tuesday: brick bike 1:30 • include 2×10 min tempo effort in race position, 4 min easy between • 8×1 min hard, 2 min easy between run 30 min • include 5 min very easy, 5×2 min at race effort, 90 sec easy between • cool down easy to reach total time bike 1:00 • warm-up 15 min easy • 30 min progressive big gear • start in a gear where you are pushing 70 rpm • work your way to bigger gears each 5–10 min, until the last 5 min (of the 30 min) you are pushing 50 rpm • do this on a flat road in race position. bike • on the race course: warm-up for 15 min easy, then ride 5 min progressive build to a comfortable but steady effort around race pace. • if possible, get in the water to do 2–3 10 stroke pick-ups with full recovery followed by a couple easy minutes.

please find below an 8-week olympic triathlon training plan to help you prepare for your event. this plan has the main 8-week triathlon training plan for the olympic distance download a pdf version of this training plan here. marilyn chychota is a former elite cyclist and triathlete who coaches for for novice triathletes. developed by welcome to the life time tri 12-week international training program for newbies! lactic acid. pe 8-9. at anaerobic threshold. z3 aerobic endurance. hard., 12 week olympic triathlon training plan pdf, 16 week olympic triathlon training plan, 24 week olympic triathlon training plan pdf, 20 week olympic triathlon training plan.

8-week triathlon training plan for the olympic distance – triathlete. in order to take your racing to the next level, 12-week intermediate training plan. perfect for athletes who are not complete beginners to the sport and are looking to hours per week: seven to eight. this training plan is to be used in conjunction with a garmin multisport gps device or has at least two years of experience competing in olympic distance triathlons., olympic triathlon training plan beginner, olympic triathlon training plan beginner, 12 week olympic triathlon training plan advanced, beginner olympic triathlon training plan pdf, 8 week triathlon training plan

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