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6 Week Triathlon Program
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Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
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Week 1 |
Swim S1 |
Run R1 |
Cycle C1 |
Swim S2 |
Day Off |
Long cycle |
Long run |
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Strength training B1 |
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Strength training B2 |
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25-45 min |
10-20 min |
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70-80% effort |
55-70% effort |
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Week 2 |
Swim S3 |
Run R2 |
Cycle C2 |
Swim S4 |
Day Off |
Long cycle |
Long run |
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Strength training B1 |
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Strength training B2 |
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35-50 min |
15-20 min |
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70-80% effort |
60-70 %effort |
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Week 3 |
Swim S5 |
Run R3 |
Cycle C3 |
Swim S6 |
Day Off |
Cycle 20 min |
Rest Day |
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Strength training B1 |
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Strength training B2 |
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Run 10 min |
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Week 4 |
Swim S1 |
Run R1 |
Cycle C1 |
Swim S2 |
Day Off |
Long cycle |
Long run |
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45-60 min |
20-35 min |
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70-80% effort |
60-70% effort |
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Week 5 |
Swim S3 |
Run R2 |
Cycle C2 |
Swim S4 |
Day Off |
Long cycle |
Long run |
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45-60 min |
30-40 min |
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75-85% effort |
60-70% effort |
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Week 6 |
Swim S5 |
Run R3 |
Cycle C3 |
Swim S6 |
Day Off |
Cycle 20 min |
Race Day |
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Run 10 min |
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No. |
Session |
Effort |
Notes |
No. |
Session |
Effort |
Notes |
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Swim S1 |
300m freestyle (fs) |
70% |
easy warm up |
Run R1 |
2km warm up |
70% |
Easy jog |
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100 kick |
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Stretch, leg swings |
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Dynamic stretches |
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3-5 x 100m 1 arm |
75% |
change arms 25m |
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Butt kicks 50m |
70% |
Drills |
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100m backstroke (bk) |
75% |
comfortable |
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High knees 50m |
70% |
Technique |
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100m breaststroke (br) |
65% |
easy deep catches |
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Side step 50m |
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1-3 x 300m pulls |
60% |
use pool buoy |
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5 x 80m stride |
80% |
Not speed |
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Cool down |
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3 x 400m medium hill |
80% |
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Swim S2 |
300m fs, bk/br |
60% |
drills |
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Cool down jog |
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Easy jog |
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100m kick |
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Run R2 |
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70% |
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300m fs |
65% |
tempo |
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Stretch, leg swings |
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Dynamic stretches |
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1-3 x 100m rotation |
75% |
exaggerate rotation |
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Drills as above |
70% |
see above |
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300m fs swim |
60% |
easy exaggerated |
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5 x 80m stride |
80% |
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4 x 50m fast (30s) |
90-100% |
fast |
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3-6 x 200m flat |
90% |
Walk back |
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Cool down |
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Cool down jog |
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Easy jog |
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Swim S3 |
200m fs, 200 pull |
65% |
endurance |
Run R3 |
2km warm up |
75% |
Tempo |
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200 kick |
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Stretch, leg swings |
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Dynamic stretches |
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1-3 x 300m fs (30s) |
85% |
long strokes |
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1-3 x 2km undulating |
Hill 70%, Tempo 80% |
Walk recovery |
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8 x 25m (1) |
90% |
fast |
No. |
Session |
Effort |
Notes |
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Cool down |
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Cycle C1 |
15-20 min warm up |
70% |
Moderate pace |
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Swim S4 |
2 x (100 fs,100IM, |
60% |
strength |
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3-5 x 3 min build |
Big ring, 100 rpm 75% |
3 min recovery |
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200 kick |
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5 min easy gear |
75% |
Fast Spin |
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4 x 50m Build fs(30s) |
85% |
high elbows |
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3 x 30 sec hard gear |
70-80 rpm 90% |
1 min recovery |
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2-4 x 300 paddles |
75% |
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Cycle C2 |
15 min warm up |
65% |
Easy moderate |
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200 kick on side |
70% |
streamline |
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15-30 min undulating |
70% |
Hill, flat, hilly |
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Cool down |
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Cool down |
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Easy spin |
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Swim S5 |
200 fs 100 kick 50 bk |
60% |
drills |
Cycle C3 |
15 min warm up |
70% |
Moderate pace |
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4-8 x 25m (45s) |
80% |
long strokes (4s) |
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5 min bike handling |
60% |
Drills, corners |
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200m scull buoy |
60% |
slow |
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5 min spinning |
100+ rpm 75% |
Fast, easy gear |
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8-10 x 25m (45s) |
80% |
efficiency |
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5 min mod resistance |
90-100 rpm 80% |
Fast Pedaling |
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2-4 x 100m hand drag |
70% |
fingertips drags |
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5 min solid resistance |
90% |
Big chain ring |
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4 x 25m (45s) |
75% |
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Cool Down |
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10 min easy |
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1-3x 500 smooth |
75% |
least strokes |
Extra Drills |
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Cool down |
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Swim S6 |
2 x (200 fs, 100IM) |
60% |
endurance |
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2-3 x 300-600m fs |
75% |
long strokes |
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4 x 25m fs fast |
90-100 % |
fast, all out |
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Cool down |
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Whether you are a client or not, simply fill out the information to receive a free personal training consultation with Kyle Morrison-Fitness Personal Trainer.
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