10 hour/week program for
Triathlon Training
| Sport |
% of Time |
Hours (Min.) |
Zone 1 |
Zone 2 |
Zone 3 |
| Bike |
50 |
5 (300) |
210 |
75 |
15 |
| Run |
30 |
3 (180) |
126 |
45 |
9 |
| Swim |
20 |
2 (120) |
84 |
30 |
6 |
DAILY SCHEDULE - 3 WORKOUTS PER SPORT
| DAY |
SWIM |
BIKE |
RUN |
STRENGTH |
| Monday |
40 |
|
|
|
| Tuesday |
|
90 |
|
40 |
| Wednesday |
40 |
|
45 |
|
| Thursday |
|
60 |
45 (Brick) |
|
| Friday |
40 |
|
|
40 |
| Saturday |
|
|
90 |
|
| Sunday |
|
150 |
|
|
All times shown are in minutes. Brick = Run
immediately follows bike as in triathlon competition.
WORKOUTS
Directions about Zones 1,2, and 3 are references to effort levels during
training. Zone 1 is realtively easy with an effort level for warming up and cooling down.
Zone 2 is moderate effort, as in a long distance or long time workout. Zone 3 is similar
to race pace.
| DAY |
ACTIVITY |
DETAIL |
| Monday |
Swim |
15 zone 1, 6x50 in zone 3, cool-down |
| Tuesday |
Bike |
30 zone 1, 5x(4 zone 2/2 zone 3), 30 zone 1 |
| Wednesday |
Run |
10 zone 1, 4x(4 zone 2/2 zone 1), 11 zone 1 |
| Wednesday |
Swim |
15 zone1, 5x100 in zone 2, cool-down |
| Thursday |
Bike |
20 zone 1, 20 zone 2, 20 zone 1 |
| Thursday |
Run |
15 zone 1, 15 zone 2, 15 zone 1 |
| Friday |
Swim |
40 minute endurance swim (20 in zone 2) |
| Saturday |
Run |
90 zone 1, 5x (2 zone 2-zone 3) during run |
| Sunday |
Bike |
140 zone 1, 5x(1 zone 2/1 zone 3) during ride |
All times shown are in minutes. Remember to
always start your hardest (zone three) workouts having spent some time in zones one and
two before moving into zone three. When doing zone 2 and 3 pick-ups on your long run or
rides, you should leave plenty of time after your last one to cool-down. |
