LOW-VOLUME TRAINING PLANS FOR TRIATHLETES
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
TRAINING PLANS FOR TRIATHLETES
In this chapter I present a selection of quick start training plans for triathletes. There is a set of low-volume plans, encompassing four-, six-, and eight-week durations, and also a set of high-volume plans, of matching durations. The six-week plans are extended versions of the four-week plans, and the eight-week plans are extended versions of the four- and six-week plans, so only two schedules are presented. Choose your volume level and quick start duration and follow the relevant schedule either to the midpoint, the six-week mark, or all the way through. I recommend that you go with a four-week quick start if you are within 10 lbs. of your racing weight, do a six-week quick start if you are 11 to 20 lbs. above your racing weight, and complete a full eight-week quick start if you are more than 20 lbs. above your racing weight.
The low-volume plans feature seven workouts per week: two swims, two ride-runs, a run, and two strength workouts. The high-volume plans feature 12 workouts per week: three swims, three rides, three runs, and three strength workouts. The low-volume plans start with just over 3.5 hours of total training in Week 1 and peak at nearly 7 hours of total training in Week 8. The high-volume plans start with close to 8 hours of total training in Week 1 and peak at approximately 12.5 hours of total training in Week 8. Your training time will vary depending on your swimming pace. I estimated times based on 2 minutes per 100 meters or yards.
There’s no such thing as a prefabricated training plan that perfectly fits the needs of athletes for whom it was not individually designed. So you may need to shuffle some workouts around to accommodate your schedule and make other small changes in accordance with your individual needs. For example, your habitual training frequency may fall between the seven workouts per week in the low-volume plans and the 12 in the high-volume plans. If this is the case, there’s nothing wrong with tweaking either of the two plans to create a nine-workouts-per-week plan that’s just right for you. Avoid making drastic changes to the workouts prescribed in these plans, however. The training approach may be somewhat novel for you, but it is the best training approach for triathletes seeking quick weight loss before the start of a new training cycle.
LOW-VOLUME TRAINING PLANS FOR TRIATHLETES
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Triathlon Volume: 3:04 |
Total Training Volume: 3:44 |
MONDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Eccentric heel dip |
10 per leg |
TUESDAY
Interval Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
6 x 25 kick with fins (rest 0:15) |
6 x 25 sprint (rest 0:15) |
6 x 25 pull with paddles (rest 0:10) |
200 cool-down |
Bike + Run
Bike
30 minutes easy |
Run (immediately after bike)
5 minutes easy |
4 x 30 seconds hard uphill. Jog down for recovery. |
5 minutes easy |
THURSDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Eccentric heel dip |
10 per leg |
FRIDAY
Endurance Swim
1,000 steady freestyle |
Bike Power Intervals
10 minutes easy |
12 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
SUNDAY
Fat-Burning Run
1 hour easy in fasted state |
1 x 10-second hill sprint |
WEEK 2
Triathlon Volume: 3:36 |
Total Training Volume: 4:16 |
MONDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Interval Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
8 x 25 sprint (rest 0:15) |
6 x 25 pull with paddles (rest 0:10) |
200 cool-down |
Bike Speed Intervals + Run
Bike
10 minutes easy |
8 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
Run (immediately after bike)
15 minutes easy |
2 x 10-second hill sprints. Walk back down for recovery. |
THURSDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Alternating single-leg reverse crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Balancing bend and reach |
10 per leg |
FRIDAY
Endurance Swim
1,200 steady freestyle |
Fat-Burning Bike
1 hour 30 minutes easy in fasted state |
SUNDAY
Run Hill Intervals
10 minutes easy |
5 x 30 seconds uphill. Jog down for recovery. |
10 minutes easy |
WEEK 3
Triathlon Volume: 3:41 |
Total Training Volume: 5:01 |
MONDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
10 x 25 sprint (rest 0:15) |
8 x 25 pull with paddles (rest 0:10) |
200 cool-down |
Bike + Run
Bike
30 minutes easy |
Run (immediately after bike)
5 minutes easy |
6 x 30 seconds hard uphill. Jog down for recovery. |
5 minutes easy |
THURSDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
FRIDAY
Endurance Swim
1,400 steady freestyle |
Bike Hill Sprints
15 minutes easy |
10 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
15 minutes easy |
SUNDAY
Fat-Burning Run
1 hour 10 minutes easy in fasted state |
3 x 10-second hill sprints. Walk back down for recovery. |
WEEK 4
Triathlon Volume: 4:03 |
Total Training Volume: 5:23 |
MONDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
10 x 25 sprint (rest 0:15) |
6 x 50 pull with paddles (rest 0:10) |
200 cool-down |
Bike Power Intervals + Run
Bike
10 minutes easy |
14 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
Run (immediately after bike)
15 minutes easy |
2 x 10-second hill sprints |
THURSDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Step-up |
10 per leg |
Reverse plank |
30 seconds |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
FRIDAY
Endurance Swim
1,200 steady freestyle |
Fat-Burning Bike
1 hour 45 minutes easy in fasted state |
SUNDAY
Run Hill Intervals
10 minutes easy |
7 x 30 seconds uphill. Jog down for recovery. |
10 minutes easy |
WEEK 5
Triathlon Volume: 3:55 |
Total Training Volume: 5:35 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
6 x 50 kick with fins (rest 0:15) |
10 x 25 sprint (rest 0:15) |
6 x 50 pull with paddles (rest 0:10) |
200 cool-down |
Bike + Run
Bike
30 minutes easy |
Run (immediately after bike)
5 minutes easy |
8 x 30 seconds hard uphill. Jog down for recovery. |
5 minutes easy |
THURSDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
FRIDAY
Endurance Swim
1,600 steady freestyle |
Bike Speed Intervals
15 minutes easy |
12 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
15 minutes easy |
SUNDAY
Fat-Burning Run
1 hour 20 minutes easy in fasted state |
5 x 10-second hill sprints. Walk back down for recovery. |
WEEK 6
Triathlon Volume: 4:34 |
Total Training Volume: 6:34 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Split squat jump |
20 |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
6 x 50 kick with fins (rest 0:15) |
6 x 50 sprint (rest 0:20) |
6 x 50 pull with paddles (rest 0:10) |
200 cool-down |
Bike Hill Sprints + Run
Bike
10 minutes easy |
12 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
10 minutes easy |
Run (immediately after bike)
15 minutes easy |
6 x 10-second hill sprints |
THURSDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Split squat jump |
20 |
FRIDAY
Endurance Swim
1,800 steady freestyle |
Fat-Burning Bike
2 hours easy in fasted state |
SUNDAY
Run Hill Intervals
10 minutes easy |
9 x 30 seconds uphill. Jog down for recovery. |
10 minutes easy |
WEEK 7
Triathlon Volume: 4:24 |
Total Training Volume: 6:24 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Split squat jump |
20 |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
6 x 50 kick with fins (rest 0:15) |
8 x 50 sprint (rest 0:20) |
6 x 50 pull with paddles (rest 0:10) |
200 cool-down |
Bike + Run
Bike
30 minutes easy |
Run (immediately after bike)
5 minutes easy |
10 x 30 seconds hard uphill. Jog down for recovery. |
5 minutes easy |
THURSDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Gluteal-hamstrings raise |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Split squat jump |
20 |
FRIDAY
Endurance Swim
2,000 steady freestyle |
Bike Power Intervals
15 minutes easy |
16 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
15 minutes easy |
SUNDAY
Fat-Burning Run
1 hour 30 minutes easy in fasted state |
6 x 10-second hill sprints. Walk back down for recovery. |
WEEK 8
Triathlon Volume: 4:51 |
Total Training Volume: 6:51 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Romanian deadlift |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Hip hike |
20 per side |
TUESDAY
Swim
200 warm-up |
6 x 25 technique drills (rest 0:10) |
6 x 50 kick with fins (rest 0:15) |
6 x 25 sprint (rest 0:15) |
6 x 50 sprint (rest 0:20) |
6 x 50 pull with paddles (rest 0:10) |
200 cool-down |
Bike Speed Intervals + Run
Bike
10 minutes easy |
14 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
10 minutes easy |
Run (immediately after bike)
15 minutes easy |
6 x 10-second hill sprints |
THURSDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
Push press |
10 |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Romanian deadlift |
10 |
Alternating single-leg reverse crunch |
12 |
Push press |
12 |
Hip hike |
20 per side |
FRIDAY
Endurance Swim
2,000 steady freestyle |
Fat-Burning Bike
2 hours easy in fasted state |
SUNDAY
Run Hill Intervals
10 minutes easy |
10 x 30 seconds uphill. Jog down for recovery. |
10 minutes easy |
HIGH-VOLUME TRAINING PLANS FOR TRIATHLETES
4, 6 & 8 WEEKS
Alternating Single-leg Reverse Crunch
Bent-over Cable Shoulder Lateral Extension
Cable External Shoulder Rotation
Split-stance Dumbbell Deadlift
WEEK 1
Triathlon Volume: 6:45 |
Total Training Volume: 7:45 |
MONDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Eccentric heel dip |
10 per leg |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
3 x 100 base (rest 0:10) |
12 x 25 sprint (rest 0:15) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
12 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
2 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Single-leg squat |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Eccentric heel dip |
10 per leg |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
20 x 50 freestyle with paddles (0:05), base effort except every 4th 50 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
4 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Eccentric heel dip |
10 per leg |
Fat-Burning Bike
2 hours easy in fasted state |
Endurance Swim
2,000 yards moderate |
SUNDAY
Easy Run + Hill Sprints
45 minutes easy |
2 x 10-second sprints uphill. Walk back down for recovery. |
WEEK 2
Triathlon Volume: 7:50 |
Total Training Volume: 8:50 |
MONDAY
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
12 x 25 sprint (rest 0:15) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
8 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
3 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Balancing bend and reach |
10 per leg |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
12 x 100 freestyle with paddles (0:10), base effort except every 3rd 100 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
6 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 1 circuit
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Alternating single-leg reverse crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Inverted shoulder press |
12 |
Balancing bend and reach |
10 per leg |
Bike Hill Sprints
20 minutes easy |
10 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
Endurance Swim
2,200 yards moderate |
SUNDAY
Fat-Burning Run
1 hour 15 minutes easy in fasted state |
WEEK 3
Triathlon Volume: 8:00 |
Total Training Volume: 10:00 |
MONDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
14 x 25 sprint (rest 0:15) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
15 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
4 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Giant walking lunge |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
24 x 50 freestyle with paddles (0:05), base effort except every 4th 50 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
8 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
Push-up |
20 or to failure |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
Fat-Burning Bike
2 hours 15 minutes easy in fasted state |
Endurance Swim
2,200 yards moderate |
SUNDAY
Easy Run + Hill Sprints
50 minutes easy |
5 x 10-second sprints uphill. Walk back down for recovery. |
WEEK 4
Triathlon Volume: 8:16 |
Total Training Volume: 10:16 |
MONDAY
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
16 x 25 sprint (rest 0:15) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
11 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
6 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Step-up |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
15 x 100 freestyle with paddles (0:10), base effort except every 3rd 100 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
10 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Step-up |
10 per leg |
Reverse plank |
30 seconds |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
30 seconds per side |
|
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
SATURDAY
Bike Hill Sprints
20 minutes easy |
13 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
Endurance Swim
2,400 yards moderate |
SUNDAY
Fat-Burning Run
1 hour 30 minutes easy in fasted state |
WEEK 5
Triathlon Volume: 9:17 |
Total Training Volume: 11:57 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
8 x 50 sprint (rest 0:20) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
14 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
7 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Supine gluteal activation |
10 per side |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
28 x 50 freestyle with paddles (0:05), base effort except every 4th 50 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
12 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 2 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Gluteal-hamstrings raise |
10 |
30 seconds per side |
|
Cable face pull |
12 |
Balancing bend and reach |
10 per leg |
SATURDAY
Fat-Burning Bike
2 hours 30 minutes easy in fasted state |
Endurance Swim
2,200 yards moderate |
SUNDAY
Easy Run + Hill Sprints
55 minutes easy |
8 x 10-second sprints uphill. Walk back down for recovery. |
WEEK 6
Triathlon Volume: 8:06 |
Total Training Volume: 11:06 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Split squat jump |
20 |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
10 x 50 sprint (rest 0:20) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
16 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
9 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Split squat deadlift |
10 per leg |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
L-over |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Cable face pull |
12 |
Split squat jump |
20 |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
15 x 100 freestyle with paddles (0:10), base effort except every 3rd 100 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
14 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
30 seconds per side |
|
Cable face pull |
12 |
Split squat jump |
20 |
SATURDAY
Bike Power Intervals
20 minutes easy |
18 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
Endurance Swim
2,400 yards moderate |
SUNDAY
Fat-Burning Run
1 hour 45 minutes easy in fasted state |
WEEK 7
Triathlon Volume: 9:59 |
Total Training Volume: 12:59 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Split squat jump |
20 |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
12 x 50 sprint (rest 0:20) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
16 x 30 seconds max effort at high cadence. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
10 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Chin-up |
10 |
Gluteal-hamstring raise |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Split squat jump |
20 |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
28 x 50 freestyle with paddles (0:05), base effort except every 4th 50 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
12 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 3 circuits
SATURDAY
Fat-Burning Bike
2 hours 30 minutes easy in fasted state |
Endurance Swim
2,500 yards moderate |
SUNDAY
Easy Run + Hill Sprints
1 hour easy |
10 x 10-second sprints uphill. Walk back down for recovery. |
WEEK 8
Triathlon Volume: 9:34 |
Total Training Volume: 12:34 |
MONDAY
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Romanian deadlift |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Hip hike |
20 per side |
TUESDAY
Interval Swim
400 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
4 x 100 base (rest 0:10) |
8 x 25 sprint (rest 0:15) |
8 x 50 sprint (rest 0:20) |
8 x 25 pull with paddles (rest 0:10) |
400 cool-down |
20 minutes easy |
18 x 20 seconds max effort uphill. Spin 1 minute after each sprint. |
20 minutes easy |
WEDNESDAY
Easy Run + Hill Sprints
45 minutes easy |
10 x 10-second sprints uphill. Walk back down for recovery. |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
One-arm dumbbell snatch |
10 per arm |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Romanian deadlift |
10 |
Side plank |
30 seconds per side |
Push press |
12 |
Hip hike |
20 per side |
Swim Pull Set
200 warm-up |
8 x 25 technique drills (rest 0:10) |
8 x 25 kick with fins (rest 0:15) |
15 x 100 freestyle with paddles (0:10), base effort except every 3rd 100 hard |
8 x 25 sprint (rest 0:15) |
200 cool-down |
Bike Easy Ride
1 hour easy |
FRIDAY
Run Hill Intervals
Run 15 minutes easy |
16 x 30 seconds hard up steep hill. Jog back down for recovery. |
Run 15 minutes easy |
Strength Workout, 3 circuits
EXERCISE |
REPETITIONS |
Kettlebell squat swing |
30 seconds |
Stick crunch |
20 |
Push press |
10 |
Elevated reverse lunge |
10 per leg |
Suitcase deadlift |
6 per side |
Bent-over cable shoulder lateral extension |
10 per arm |
Romanian deadlift |
10 |
12 |
|
Push press |
12 |
Hip hike |
20 per side |
SATURDAY
Bike Power Intervals
20 minutes easy |
20 x 10 seconds max effort in large gear (high resistance). Spin 1 minute after each sprint. |
20 minutes easy |
Endurance Swim
2,500 yards moderate |
SUNDAY
Fat-Burning Run
2 hours easy in fasted state |