25 Week Beginner to Intermediate Olympic Distance Triathlon Training Plan
25 weeks - $89.00
Total Hours: 34
Total Hours: 34
This is a 25 week training plan originally written for Ben Greenfield's wife to go from post-pregnancy fitness to an Olympic distance triathlon in 25 weeks - while taking care of 2 kids! Requires about 5-7 training hours per week.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Trainer--spin-ups + dominant leg
Planned Time: 0:30
Warm-up 5 minutes, then pedaling drills: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
Planned Time: 0:30
Warm-up 5 minutes, then pedaling drills: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.
Day #2
Base Training Force Development
Planned Time: 0:0
WU: 200 easy. MS: Wear paddles or use pull buoy if available. Swim 50m with 1 arm only, then swim 50m with both arms, at maximum sustainable pace. Rest 10-20 seconds. Repeat 6x. Focus on pulling through the water with a high elbow and bent arm. CD: 200 easy. Total: 1000.
Planned Time: 0:0
WU: 200 easy. MS: Wear paddles or use pull buoy if available. Swim 50m with 1 arm only, then swim 50m with both arms, at maximum sustainable pace. Rest 10-20 seconds. Repeat 6x. Focus on pulling through the water with a high elbow and bent arm. CD: 200 easy. Total: 1000.
Day #3
Trainer-90 second hills
Planned Time: 0:0
''Hills.'' On trainer with high resistance setting. Do the following 8-12 times: 30 seconds @ 70-80 rpm, 30 seconds shift up to harder gear, 30 seconds shift up to harder gear, 90 seconds recovery. Other option is 8-12x 90 second hill repeats outdoors! Seated. Heart rate high on hill climbs.
Planned Time: 0:0
''Hills.'' On trainer with high resistance setting. Do the following 8-12 times: 30 seconds @ 70-80 rpm, 30 seconds shift up to harder gear, 30 seconds shift up to harder gear, 90 seconds recovery. Other option is 8-12x 90 second hill repeats outdoors! Seated. Heart rate high on hill climbs.
Day #4
Hill Sprints
Planned Time: 0:0
Five to 10 repetitions of a steep 200M hill or a hill taking 45 to 60 seconds to complete at a fast pace. A very easy jog to the bottom of the hill, this should take around 2-3 minutes. Pace: All out and as fast as you can go--no excuses. Hammer from the very start and don''t slow down. This is hard. Maximum number is 10, minimum is 5.
Planned Time: 0:0
Five to 10 repetitions of a steep 200M hill or a hill taking 45 to 60 seconds to complete at a fast pace. A very easy jog to the bottom of the hill, this should take around 2-3 minutes. Pace: All out and as fast as you can go--no excuses. Hammer from the very start and don''t slow down. This is hard. Maximum number is 10, minimum is 5.
Day #5
Super Set Series 1
Planned Time: 0:0
Optional: SuperSet Series 1 From Top 12 Resistance Training Routines for Triathlete (http://www.thestrongtriathlete.com)
Planned Time: 0:0
Optional: SuperSet Series 1 From Top 12 Resistance Training Routines for Triathlete (http://www.thestrongtriathlete.com)
Day #6
200s at T pace + 5
Planned Time: 0:0
WU: Start slow and gradually build pace/effort. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 3 x 200 (10”) at max sustainable pace. CD: 100 easy. Stretch out your stroke Total 1100
Workout #2
Steady, moderate effort
Planned Time: 0:35
Ride for 30-45 minutes easy, aerobic, focusing on high cadence and form.
Planned Time: 0:0
WU: Start slow and gradually build pace/effort. 4 x 50 done as 25 swim, 25 kick 4 x 50 done as 25 drill (your limiter), 25 swim MS: 3 x 200 (10”) at max sustainable pace. CD: 100 easy. Stretch out your stroke Total 1100
Workout #2
Steady, moderate effort
Planned Time: 0:35
Ride for 30-45 minutes easy, aerobic, focusing on high cadence and form.
Day #7
Base building
Planned Time: 0:25
On soft but firm surface, heart rate in aerobic zones only. Pretty form and quick cadence. Practice pacing and heart rate control.
Planned Time: 0:25
On soft but firm surface, heart rate in aerobic zones only. Pretty form and quick cadence. Practice pacing and heart rate control.
Day #8
Endurance spinning
Planned Time: 0:30
Warm-up 5 minutes, then perform 4-5x 2 minute efforts spinning as fast as possible while keeping heart rate from getting so high that you breathe hard. 2 minute recovery between each.
Planned Time: 0:30
Warm-up 5 minutes, then perform 4-5x 2 minute efforts spinning as fast as possible while keeping heart rate from getting so high that you breathe hard. 2 minute recovery between each.