Winter Training - High Performance Triathlon Training Programs by Triathlon Coach Fabrizio Andreoni
Please read the Winter Training Guideline before undertaking one of these program. Winter Training Guidelines
| Under 15yo Junior Squad | HP Junior Development Program | 7 weekly sessions |
| 15/19yo Junior Squad | HP Advanced Junior Program | 8 to 11 weekly sessions |
| ITU Junior Squad (15/19yo) | HP ITU Junior Program | 10 to 11 weekly sessions |
| HP Junior Development - Training Program |
| NOTE: |
| At the end of the week No 5, restart with week No 1. |
| For the content of the sessions see session descriptions below. |
| It is highly recommended to join weekly swim club/squad training. |
| Fartlek sessions No 1, 3 and 4 - substitute 40 minutes running instead of the 10km run. |
| It is highly recommended to join weekly two coached track run sessions. Contact Junior Coach: Les O'Brien 0427217425 |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Weekend |
|
| Week 1 |
AM Swim Squad PM Velodrome or Windtrainer S5 |
Fartlek
run No2 |
Swim Squad |
Abs workout Run Track Sess. No2 |
AM BRICK Session: ride 60min followed by 10 min easy run off bike PM Gym Workout |
|
| Week 2 |
AM Swim Squad PM Velodrome or Windtrainer S6 |
Fartlek
run No3 |
Swim Squad |
Abs workout Run Track Sess. No3 |
AM LSD run 60min PM Gym Workout |
|
| Week 3 |
AM Swim Squad PM Velodrome or Windtrainer S7 |
Hills
run. No2 |
Swim Squad |
Abs workout Run Track Sess. No4 |
AM BRICK Session: ride 70min followed by 15min easy run off bike PM Gym Workout |
|
| Week 4 |
AM Swim Squad PM Velodrome or Windtrainer S5 |
Fartlek
run No4 |
Swim Squad |
Abs workout Run Track Sess. No5 |
AM LSD run 75min PM Gym Workout |
|
| Week 5 |
AM Swim Squad PM Velodrome or Windtrainer S6 |
Fartlek
run No1 |
Swim Squad |
Abs workout Run Track Sess. No1 |
AM Bike 90 min PM Gym Workout |
| HP Advanced Junior - Training Program |
| NOTE: |
| At the end of the week No 5, restart with week No 1. |
| For the content of the sessions see session descriptions below. |
| Fartlek sessions No 1, 3 and 4 - substitute 50 minutes running instead of the 10km run. |
| LSD run sessions can be changed with run events. |
| It is highly recommended to join weekly two coached track run sessions. Contact Junior Coach: Les O'Brien 0427217425 |
| It is highly recommended to join weekly swim club/squad training |
| Bike Hills and Speed sessions can be changed with Indoor-trainer sessions. |
| Gym training for juniors under 16: perform only bodyweight program. (No resistance training program) |
| Gym training for juniors 16 plus and adults perform abdominal and stretching routine within your resistance training program. |
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 |
AM Swim Squad PM Velodrome or Windtrainer S5 |
Abs workout Fartlek run No2 |
AM Swim Squad PM Bike Hills |
Abs workout Run Track Sess. No2 |
LSD run 50min Abs workout |
AM BRICK Session: ride 1hr followed by 10 min easy run off bike PM Gym Workout |
|
| Week 2 |
AM Swim Squad PM Velodrome or Windtrainer S6 |
Abs workout Fartlek run No3 |
AM Swim Squad PM Bike Hills |
Abs workout Run Track Sess. No3 |
Bike 1h15 Abs workout |
AM LSD run 60 min PM Gym Workout |
|
| Week 3 |
AM Swim Squad PM Velodrome or Windtrainer S7 |
Abs workout Hills run. No2 |
AM Swim Squad PM Bike Hills |
Abs workout Run Track Sess. No4 |
LSD run 60min Abs workout |
AM BRICK Session: ride 1h10 followed by 15 min easy run off bike PM Gym Workout |
|
| Week 4 |
AM Swim Squad PM Velodrome or Windtrainer S5 |
Abs workout Fartlek run No4 |
AM Swim Squad PM Bike Hills |
Abs workout Run Track Sess. No5 |
LSD run 1h15 Abs workout |
AM BRICK Session: ride 1h20 followed by 15 min easy run off bike PM Gym Workout |
|
| Week 5 |
AM Swim Squad PM Velodrome or Windtrainer S6 |
Abs workout Fartlek run No1 |
AM Swim Squad PM Bike Speed |
Abs workout Run Track Sess. No1 |
Swim LSD 1hr Abs workout |
AM Bike 2h00 LSD PM Gym Workout |
| HP ITU & Junior Elite Athletes - Training Program |
| NOTE: |
| At the end of the week No 8 restart with week No 1. |
| For the content of the sessions see session descriptions below. |
| LSD run sessions can be changed with run events. |
| It is highly recommended to join weekly two coached track run sessions. Contact Junior Coach: Les O'Brien 0427217425 |
| It is highly recommended to join weekly swim club/squad training. |
| Bike Hills and Speed sessions can be changed with Indoor-trainer sessions. |
| Gym training for juniors under 16: perform only abdominal and stretching routines. (No resistance training program) |
| Gym training for juniors 16 plus and adults perform abdominal and stretching routine within your resistance training program. |
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Week 1 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S5 PM Fartlek run No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No2 |
LSD run 70 min Gym Workout |
AM Bike 1h30 LSD
|
|
| Week 2 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S6 PM Hills run No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No3 |
LSD run 80 min Gym Workout |
AM Bike 1h30 LSD PM Swim Solo |
|
| Week 3 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S7 PM Fartlek run No3 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No4 |
LSD run 90 min Gym Workout |
AM Bike 2h00 LSD
|
|
| Week 4 |
AM Swim Squad PM Gym Workout |
PM Fartlek run No4 |
AM Swim Squad PM Bike Speed |
AM Swim Squad PM Run Track No1 |
LSD run 50 min Gym Workout |
AM BRICK Session: ride 1h20 followed by 10 min easy run off bike PM Swim Solo |
|
| Week 5 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S5 PM Fartlek run No2 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No3 |
LSD run 70 min Gym Workout |
AM
Bike 2h00 LSD |
|
| Week 6 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S6 PM Hills run No2 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No4 |
LSD run 80 min Gym Workout |
AM Bike 2h30 LSD PM Swim Solo |
|
| Week 7 |
AM Swim Squad PM Gym Workout |
AM Windtrainer S7 PM Fartlek run No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Run Track No5 |
LSD run 90 min Gym Workout |
AM Bike 2h30 LSD | |
| Week 8 |
AM Swim Squad PM Gym Workout |
Abs workout | AM Swim Squad PM Bike Speed |
AM Abs workout PM Run Track No1 |
LSD run 50 min Gym Workout |
AM BRICK Session: ride 1h30 followed by 15 min easy run off bike PM Swim Solo |
Network of junior training contacts in the Albury-Wodonga area: Click Here |
| Session Descriptions: |
| The full Training Program including the session description programs and a tailored predicted training paces are available from $60 by contacting Fabrizio 02 6020 6042 or info at Fab4Fitness.com |