Triathlon Training Programs
| Beginner Triathlon 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 two adult swim classes or squad training. |
| Fartlek sessions No 1, 3 and 4 - substitute 40 minutes running instead of the 10km run. |
| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Weekend |
|
| Week 1 |
Swim Squad |
Fartlek
run No2 |
Swim Squad |
Track Sess. No2 |
BRICK
Session: ride 60 min followed by 10 min easy run off bike |
|
| Week 2 |
Swim Squad |
Fartlek
run No3 |
Swim Squad |
Track Sess. No3 |
LSD
run 60 min |
|
| Week 3 |
Swim Squad |
Hills
sess. No2 |
Swim Squad |
Track Sess. No4 |
BRICK
Session: ride 70 min followed by 15 min easy run off bike |
|
| Week 4 |
Swim Squad |
Fartlek
run No4 |
Swim Squad |
Track Sess. No5 |
LSD
run 75 min |
|
| Week 5 |
Swim Squad |
Fartlek
run No1 |
Swim Squad |
Track Sess. No1 |
Bike
90 min |
| Intermediate Triathlon 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 adult swim classes or 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 |
Fartlek
run No2 |
AM Swim Squad PM Bike Hills |
Track Sess. No2 |
LSD
run 50 min |
BRICK
Session: ride 1hr followed by 10 min easy run off bike |
|
| Week 2 |
AM Swim Squad PM Gym Workout |
Fartlek
run No3 |
AM Swim Squad PM Bike Hills |
Track Sess. No3 |
Bike
1h15 |
LSD
run 60 min |
|
| Week 3 |
AM Swim Squad PM Gym Workout |
Hills
sess. No2 |
AM Swim Squad PM Bike Hills |
Track Sess. No4 |
LSD
run 60 min |
BRICK
Session: ride 1h10 followed by 15 min easy run off bike |
|
| Week 4 |
AM Swim Squad PM Gym Workout |
Fartlek
run No4 |
AM Swim Squad PM Bike Hills |
Track Sess. No5 |
LSD
run 75 min |
BRICK
Session: ride 1h20 followed by 15 min easy run off bike |
|
| Week 5 |
AM Swim Squad PM Gym Workout |
Fartlek
run No1 |
AM Swim Squad PM Bike Speed |
Track Sess. No1 |
Swim
LSD |
Bike
2h00 LSD |
| Advanced Triathlon 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 2 to 3 swim 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 |
Fartlek run No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No2 |
LSD run 70 min | Bike
1h30 LSD |
|
| Week 2 |
AM Swim Squad PM Gym Workout |
Hills Sess. No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No3 |
LSD run 80 min | Bike
1h30 LSD |
|
| Week 3 |
AM Swim Squad PM Gym Workout |
Fartlek run No3 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No4 |
LSD run 90 min | Bike
2h00 LSD |
|
| Week 4 |
AM Swim Squad PM Gym Workout |
Fartlek run No4 |
AM Swim Squad PM Bike Speed |
AM Swim Squad PM Track No1 |
LSD run 50 min | BRICK
Session: ride 1h20 followed by 10 min easy run off bike |
|
| Week 5 |
AM Swim Squad PM Gym Workout |
Fartlek run No2 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No3 |
LSD run 70 min | Bike
2h00 LSD |
|
| Week 6 |
AM Swim Squad PM Gym Workout |
Hills Sess. No2 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No4 |
LSD run 80 min | Bike 2h30 LSD | |
| Week 7 |
AM Swim Squad PM Gym Workout |
Fartlek run No1 |
AM Swim Squad PM Bike Hills |
AM Swim Squad PM Track No5 |
LSD run 90 min | Bike 2h30 LSD | |
| Week 8 |
AM Swim Squad PM Gym Workout |
AM Swim Squad PM Bike Speed |
AM PM Track No1 |
LSD run 50 min |
BRICK
Session: ride 1h30 followed by 15 min easy run off bike |
| 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 |
| Session Descriptions: |
| Swim Training: |
| Swim sessions | Intermediate Program | See Training Programs page. |
| Advanced Program |
| Run Training: |
| Track run sessions or on measured course |
Session No1 | |
| Session No2 | ||
| Session No3 | ||
| Session No4 | ||
| Session No5 | ||
| All
track sessions have as a warm-up, a 10 min jog, quick lower body stretching
routine, running drills and 4 x 100m run throughs and as a cool down,
a 10 min jog and full body stretching routine |
||
| Hills run sessions | Session No 1 | |
| Session No 2 | ||
| All
hill sessions have 10-15 min warm up and cool down time |
||
| Fartlek runs | Session No 1 |
| Session No 2 | |
| Session No 3 | |
| Session No 4 |
| Long Slow Distance (LSD) runs | Sessions on flat terrain at easy and steady aerobic pace of about 60-70% of your maximum effort |
| Cycling Training: |
| Long Slow Distance (LSD) rids |
| Hills Reps sessions |
|
| Speed Reps sessions |
|
| Indoor-trainer sessions | See Training Programs page. |
| Other Training: |
| Brick sessions Bike/Run | Ride on flat or undulating terrain at a moderate effort and high cadence, followed by a run on flat terrain at moderate pace. |
| Strength & Conditioning Workouts |
Abdominal Routine, See Training Programs page. | |
| Stretching Routine, See Training Programs page. | ||
| Gym workout, See See Training Programs page. Consult your gym instructor before undertaking the program. | ||