This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More. Training Plans. Rate this item: 1. Please wait Hazen Kent As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers. You may also like. February 4, Leave a Comment Cancel Reply Save my name, email, and website in this browser for the next time I comment.
HR zone based. If you are also looking to improve your Olympic time this program will work for you. This program should be used for an athlete whose goal is to run a half marathon in the range and has a good running base in the past weeks.
HR monitor based program. This program should be used for an athlete whose goal is to run a marathon in the range and has a good running base in the past weeks. HR Monitor Based Program.
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work. The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too.
Use this plan in conjunction with your HR monitor. Most weeks have 4 days of cycling. The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Use this plan in conjunction with your HR Monitor. This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain fitness during the off season.
HR monitor based. Can be used for your first IM. See details. This program is a advanced plan to bridge you from a Sprint to an Olympic Distance triathlon with the confidence that you can complete the race without difficulty. An HR monitor based plan. This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty.
This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program. This program should be used for an athlete who is coming off the couch! No prerequisites required! Uses RPE training zones. This program should be used for an athlete who has competed in some Sprint and Olympic distance races, and is looking to move up to the Half Ironman Distance.
This program should be used for an athlete who has been following the progression of the Half Iron Distance program and is 12 weeks out from their first Iron distance race. This program should be used for an athlete who is new to duathlon and their goal is to complete a sprint duathlon without difficulty.
The schedule consists of 3 workouts per week in each sport. This program should be used for an athlete who is an experienced duathlete and their goal is to complete a medium distance duathlon without difficulty. Get ready to get wet often! This plan will expose your swim weakness but allow you to progress over the 8 weeks and see a good improvement.
Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. Race Prep and Taper: This segment includes the final few weeks leading up to your race. The volume will begin to decrease as the focus shifts to final race preparations.
The taper is the final week s leading up to the race, when volume significantly decreases. Triathlon training plans also focus on specificity. Multisport racing offers a wide range of challenges that require specific training for optimal performance. Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach.
Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. More Triathlon Articles. Finally, the swim down is another 50 easy. In a 25 yard pool, you will swim 2 lengths easy. In a 50 meter pool, you will swim 1 length easy. Again, refer to the program guide for all details.
Warm-up: 10 minute easy spin. Keep HR below zone. After 10 minutes, build your effort and ride in your aerobic zone. Allow time to cool down and bring your HR down close to bpm. Warm up with 10 minutes spinning. Keep HR below your zone. After 10 minutes, slowly bring your HR rate up to aerobic zone for the remainder of your ride. Allow enough time for cool down. Allow time to cool down and bring your HR down close to beats per minute or lower. After 10 minutes, slowly bring your HR rate up to aerobic zone for remainder of your ride.
After 10 minutes, slowly bring your HR rate up to aerobic zone. Warm up on the bike with 10 minutes spinning. After 10 minutes, slowly bring your HR rate up to aerobic zone for the remainder of the ride. Following the bike, run easy for 10 minutes. Begin the run with a 2 minute walk for your warm-up. Try and keep your heart rate in your running aerobic zone. Then finish off the brick with a 20 minute brisk walk. Please see Program Guide for more on your Brick workouts. Walk Follow the steps of the brick as you did in week 5.
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