16 week olympic triathlon training plan pdf. Requirements: Above basic swim knowledge.
16 week olympic triathlon training plan pdf THE PLAN This is for the mid-pack triathlete, who struggles to get May 9, 2024 · The 16-week Olympic Triathlon Training Plan is structured to gradually increase your training volume and intensity, preparing you for the demands of the Olympic distance triathlon․ Each week includes a mix of swim, bike, and run workouts, with rest days strategically placed to allow your body to recover and adapt․ Oct 2, 2024 · Rock Your First Olympic Triathlon with This 16-Week Training Plan This simple Olympic triathlon training plan is the perfect mix of swim, bike, and run to help you cross the finish line with a smile on your face. 2mile Run • 1,500meter Swim | 40km Bike | 10k Run • By using this program, you accept the RESTRICTIONS AND TERMS OF USE Program Details • 2-Swim, 2-Bike and 2-Run per week (6 sessions) • You have between 4 and 8 hours per week to train. 3 x 500 matching your base time each swim) Strength - these workouts include 'medium' distance swims (ex. This is a 16 weeks comprehensive training plan for an Olympic Distance Triathlon. Above basic Cycling knowledge. In order to be able complete the training you should have a reasonable level of fitness at the start of the training. CUSTOMIZING THE PLAN No two runners are the same, and there's no such thing as a one-size-fits-all plan. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 40 mins and jog for 20 mins – but not all on the same day. Phases of the 16 Week Training Plan. Always check with your doctor prior to starting any new exercise program. Our free six-month Olympic-distance training plan builds up more slowly than the shorter three-month version. Above basic running shape. com 16 WEEK BEGINNER OLYMPIC TRI TR AINING PL AN : KM WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day Warm up: 5 min brisk walk 20 min easy effort 10 x 25m taking 30 sec of rest after each length Warm up: 5 min brisk walk 10 x 50m (1 full lap) with 45 sec of rest 8 x 2 min run May 15, 2019 · Disclaimer: I am not a physician. Jul 26, 2016 · Olympic Triathlon Training Plan 16 weeks Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim – 1500 meters (1640 yards or just under 1 mile) Bike – 40K (25 miles) Run – 10K (6. 16 WEEK BEGINNER OLYMPIC TRI TR AINING PL AN : MILES WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Run/Walk Bike Swim Rest Day Run/Walk Swim Rest Day Warm up: 5 min brisk walk 20 min easy effort 10 x 25m taking 30 sec of rest after each length Warm up: 5 min brisk walk 10 x 50m (1 full lap) with 45 sec of rest We’ve created a 16-week beginner Olympic triathlon training plan that will help you build your fitness and competence in each of the three triathlon disciplines to finish an Olympic distance triathlon in 16 weeks. Hours per week: 7-8. 93mile Swim | 24. May 28, 2020 · This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. The training sessions can be completed in a number of locations. Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week: Seven to eight This training plan is to be used in conjunction with a Garmin multisport GPS device or devices. Requirements: Above basic swim knowledge. 2 miles) Plan designed for beginner or intermediate triathlete that has completed a sprint distance triathlon Individuals starting this plan should currently be maintaining fitness See full list on triathlete. He’s also the head coach for Formula Endurance, a USA Triathlon High Performance Team that focuses on junior development. If you choose a triathlon training plan (as opposed to pure cycling), it will also tell you what run and swim training to do, but only the cycling component has this interactive during-the-workout aspect. Jan 27, 2025 · The plan includes 6 workouts per week‚ typically consisting of 2 swim‚ 2 bike and 2 run sessions‚ fitting into a 4-8 hour weekly training schedule. 0 and Run with Power. Nov 20, 2024 · Free 6-month Olympic triathlon training plan for beginners . 2 miles) 12-WEEK OLYMPIC-DISTANCE TRAINING PLAN YOUR COACH JIM VANCE is a San Diego-based coach and author of Triathlon 2. Grand Rapids Triathlon Olympic Distances are as follows: Swim – 1500 meters (1640 yards or just under 1 mile) Bike – 40K (25 miles) Run – 10K (6. If you execute this plan, you will be able to complete your Sprint Distance. 4 x 200s with little recovery time in between), also mix in some other strokes and kicking. This plan is suitable for someone who's moderately active. . The 16-week plan is divided into three main phases⁚ a six-week base phase‚ a five-week build phase‚ and a five-week peak phase. The plan includes swim training (OW can be done in the pool); bike training designed for in- or out-side (with workout files to upload to your device); run training, including brick; and finally, strength (with follow along videos). This is a 16 week, STANDARD DISTANCE training plan (1500m swim, 40km bike, 10km run). When choosing a training plan, you can choose what distance you're training for, what sort of volume you want, and what phase you're in. 8mile Bike | 6. Duration: 24 weeks . Apr 16, 2014 · 16 Week Olympic - 2x Balanced • 0. A pre-requisite would be that you can swim 800m continuously, you can cycle for 60mins and run for 30mins. Below you can find all our training plans in a variety of formats: PDF in both miles and kilometers, 16 Week Olympic Triathlon Training Plan. What are the phases of this 16 week Olympic triathlon training plan? The plan is broken into a few different phases, though you don’t necessarily see these labeled on the training schedule: Base Period – Weeks 1-8; Build Period Endurance - swim a straight 500, mixing whatever strokes in with your freestyle to finish, get your time, this will be your base for long workouts, as you build endurance this time should decrease (ex. dvvvuobvnkgfmmapfhdrlhakjytpssxhtjqmblcvwhiwjanubdfuixcx