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Sprint to Olympic Bridge - 12 Week Training Plan
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- Week 1Expand
- Time: 1h 00m
- Big Gear
- Power
- 60
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 15m
- Run Speed
- Speed/Efficiency
- 15
- 15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2000.00 yards
- Pacing
- LT
- 40
- 2000
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1800.00 yards
- Form
- 30
- 1800
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 05m
- Bike Hill Repeats
- Strength
- 65
- WU: 15'
- MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 45m
- Distance: 1100.00 yards
- Form Swim
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 45m
- Recovery
- Very Easy
- 45
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 35m
- Speed
- Strength
- 35
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Week 2Expand
- Time: 1h 00m
- Big Gear
- Raise LT
- 60
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 50m
- Run Speed
- Speed/Efficiency
- 50
- 50' run with 10x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2200.00 yards
- Pacing
- LT
- 45
- 2200
- WU: 400 swim then 6x50 on 15" rest
- MS: 12x100 @T-pace - 5". Your rest is 15"
- CD: 300 easy
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 30m
- Run Brick
- Strength
- 30
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- Swim Form
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 30m
- Bike Base
- Endurance
- 90
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 50m
- Distance: 2500.00 yards
- Endurance
- 50
- 2500
- WU: 400
- MS:
- 4 * 150 2:45
- 2 * 50 Back loosen
- 4 * 100 1:45
- 2 * 50 Back loosen
- 4 * 50 0:45
- 100 Easy
- 4 * 100 pull w/paddles 1:45
- CD: 200
- Time: 1h 10m
- Run Base
- Strength
- 70
- Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- Easy swim
- Recovery
- 30
- 1500
- WU: 500
- MS: 500 pull w/paddles.
- 10x50 on 20" rest.
- Swim easy and focus on form.
- Week 3Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- Pacing
- LT
- 40
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15"
- CD: 300 easy
- Time: 40m
- Big Gear
- Power
- 40
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 5'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2800.00 yards
- Endurance
- 60
- 2800
- WU: 400
- MS:
- 3 * 200 0:45 rest
- 8 * 25 kick 0:10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick 0:10 rest
- 5 * 50 0:10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200
- Time: 45m
- Bike Strength
- Strength
- 45
- 45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 1h 00m
- Distance: 3100.00 yards
- Form Swim
- Speed
- 60
- 3100
- WU: 300 (add in some drills) & 4x50 on 20" rest.
- MS:
- 1x800 on 1:00 rest
- 2x400 on 30" rest
- 4x200 on 20" rest
- CD: 200
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Week 4Expand
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Assess Fitness
- 60
- 2800
- WU: 500 warm up. 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200 - Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 50m
- Run TT
- Assess Fitness
- 50
- After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 30m
- Distance: 1800.00 yards
- Recovery
- 30
- 1800
- WU: 600
- MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.
- Time: 1h 00m
- Bike LT Test
- Assess Fitness
- 60
- BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
- Time: 20m
- Run Brick
- Strength
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1700.00 yards
- Form Swim
- Form
- 50
- 1700
- WU: 200 easy swimming. 4x50 swim golf. Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
- MS: 8x50 drills, all on 20" rest:
- - 2x50 are CFD (closed fist drill)
- - 2x50 are SAD (Single arm drill)
- - 2x50 are CFD
- - 2x50 are Swim.
- - Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
- Now repeat the set again, 8x50. Swim another 100 easy CFD.
- Last set is 4x50 swim golf. How does your score compare to the first go-around?
- CD: Easy 100
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 40m
- Run Base
- Endurance
- 40
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Week 5Expand
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- WU: 10'
- MS: 8x1 minute sprint, with 2' recovery.
- CD: 5' Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2500.00 yards
- Pacing
- LT
- 50
- 2500
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy
- Time: 1h 20m
- Big Gear
- Power
- 80
- WU: 15'
- MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2400.00 yards
- Endurance
- 60
- 2400
- WU: 400
- MS:
- 8 * 25 ez/hard
- 8 * 100 on 1:00 rest - go thru the following set twice:
- 1.) 75ez - 25 fast
- 2.) 50ez - 50 fast
- 3.) 25ez - 75 fast
- 4.) 100 fast
- 200 loosen (easy swim)
- 6 * 100 pull on 1" rest
- CD: 200
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than the top of Z2.
- Time: 1h 00m
- Distance: 2900.00 yards
- Form Swim
- Speed
- 60
- 2900
- WU: 600 (200 free, 200 kick, 200 pull).
- MS:
- 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
- CD: 200
- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 20m
- Run Base
- Strength
- 80
- Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Week 6Expand
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 40m
- Speed
- Strength
- 40
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2200.00 yards
- Pacing
- Speed
- 50
- 2200
- WU: 300 w/drills
- MS:
- 20x50 Z4, on 20" rest
- 10x50 sprint first 25, easy 25 on 15" rest
- 300 Z3
- CD: 100
- Time: 1h 05m
- Bike Hill Repeats
- Strength
- 65
- WU: 15'
- MS: 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1500.00 yards
- Form
- 30
- 1500
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 30m
- Distance: 1800.00 yards
- Form Swim
- Recovery
- 30
- 1800
- WU: 600
- MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.
- Time: 1h 00m
- Strength
- Race Specific Prep
- 60
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
- Time: 30m
- Strength
- Race Day Specific
- 30
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.
- Week 7Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Easy spin for 30 minutes in the small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
- Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
- After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 3300.00 yards
- Pacing
- Assess Fitness
- 60
- 3300
- WU: 500 warm up. 8 x 50 on 15 sec rest.
- MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200 - Your TT time for the 1,500 is divided by 15 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 20m
- Big Gear
- Power
- 80
- WU: 15'
- MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- Speed
- 45
- 2000
- WU: 300. Then 10x50 on 15" rest.
- MS: 10x (25 Z4, 75 Z3 on 20" rest)
- CD: 200.
- Time: 40m
- Distance: 2000.00 yards
- Form Swim
- Endurance
- 40
- 2000
- Easy 2k straight swim.
- Time: 2h 10m
- Bike Base
- Endurance
- 130
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 1h 15m
- Run First
- Endurance
- 75
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Week 8Expand
- Time: 30m
- Bike Base
- Endurance
- 30
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 50m
- Raise LT
- Race Specific
- 50
- WU: 10'
- MS: 4x5' at LT w/3' recovery.
- CD: 10'
- Time: 50m
- Distance: 2200.00 yards
- Pacing
- LT
- 50
- 2200
- WU: 400
- MS: 10x50, sprint first 1/2 lap, on 15s rest. 10x100 on 20s rest. First 25 is hard, then 75 cruise.
- CD: 300 easy
- Time: 1h 10m
- Bike Hill Repeats
- Strength
- 70
- WU: 15'
- MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 1h 15m
- Run Base
- Endurance
- 75
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 2900.00 yards
- Form
- 60
- 2900
- WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim 15 x 100 on :20 rest:
- #1-5 - focus on your CATCH
- #6-10 focus on your PULL
- #11-15 focus on your FINISH
- Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 35m
- Strength
- Race Day Specific
- 35
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 15-25 minutes.
- Time: 45m
- Distance: 2300.00 yards
- Form Swim
- Speed
- 45
- 2300
- WU: 300 & then 4x50 catch up stroke on 20"rest.
- MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
- CD: 200
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Week 9Expand
- Time: 45m
- Bike Base
- Endurance
- 45
- Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 00m
- Raise LT
- Race Specific
- 60
- WU: 10'
- MS: 5x5' at LT w/3' recovery.
- CD: 10'
- Time: 55m
- Distance: 2225.00 yards
- Pacing
- Speed
- 55
- 2225
- WU: 500
- MS:
- 5x100 on 10" rest
- 10x50 on 30" rest
- 15x25 on 45" rest. These are all done at an all out effort.
- Last set is 5x50 kick on 10" rest.
- CD: 100
- Time: 40m
- Big Gear
- Power
- 40
- WU: 10'
- MS: 8x1 minute sprint, with 2' recovery.
- CD: 5'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1400.00 yards
- Form
- 30
- 1400
- WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 00m
- Speed
- Strength
- 60
- WU: 10' includes 4x20" strides.
- MS: 40' tempo run at LT or 10k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Distance: 2000.00 yards
- Form Swim
- LT
- 45
- 2000
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy
- Time: 1h 30m
- Bike Base
- Endurance
- 90
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Week 10Expand
- Time: 45m
- Bike Base
- Endurance
- 45
- Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 10m
- Raise LT
- Race Specific
- 70
- WU: 10'
- MS: 6x5' at LT w/3' recovery.
- CD: 10'
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Assess Fitness
- 60
- 2800
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200
- Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 35m
- Big Gear
- Power
- 35
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery
- 4x1' sprints - standing 2' recovery
- 4x30" sprint again with 1' recovery
- CD: 5'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1750.00 yards
- Speed
- 50
- 1750
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest
- 4x:
- - 2x50 Z3 (15" rest)
- - 1x100 Z3 (60" rest)
- - sprint a 50 Z5 (15" rest)
- CD: 200
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 45m
- Strength
- Race Day Specific
- 45
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
- Time: 45m
- Recovery
- Very Easy
- 45
- Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 45m
- Distance: 2200.00 yards
- LT
- 45
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Week 11Expand
- Time: 30m
- Trainer
- Efficiency
- 30
- Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 50m
- Raise LT
- Race Specific
- 50
- 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
- Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
- After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1750.00 yards
- Pacing
- Speed
- 50
- 1750
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest.
- 4x:
- - 2x50 Z3 (15" rest)
- - 1x100 Z3 (60" rest)
- - sprint a 50 Z5 (15" rest)
- CD: 200
- Time: 50m
- Bike Hill Repeats
- Strength
- 50
- WU: 15'
- MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- LT
- 40
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy
- Time: 40m
- Speed
- Strength
- 40
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 05m
- Distance: 3600.00 yards
- Form Swim
- Speed/Endurance
- 65
- 3600
- WU: 500
- MS:
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest
- 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- 200 easy
- 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
- CD: 200
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2. .
- Week 12Expand
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Big Gear
- Power
- 40
- WU: 10'
- MS: 8x1 minute sprint, with 2' recovery.
- CD: 5'
- Time: 30m
- Distance: 1400.00 yards
- Speed
- 30
- 1400
- WU: 300 & 6x50 on 10" rest
- MS: 6x100 on 20" rest
- CD: 200
- Time: 20m
- Run Speed
- Speed/Efficiency
- 20
- 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 20m
- Distance: 1200.00 yards
- Speed
- 20
- 1200
- WU: 300 & 6x50 on 10" rest
- MS: 4x100 on 20" rest
- CD: 200
- Time: 20m
- Pre Race Prep
- Olympic Prep
- 20
- Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.
- Time: 20m
- Pre Race Prep
- Olympic Prep
- 20
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Time: 20m
- Distance: 1000.00 yards
- Speed
- Speed/Taper
- 20
- 1000
- Easy open water swim - throw in 6 x 100 sprints - practice spotting!
- Race Day
- Olympic
- 90
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Race Day
- Olympic
- 60
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
- Race Day
- Olympic
- 40
- 2000
- Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
Day 1 | Print Day |
Day 2 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Use your T-pace from prior testing. If you have no T-pace on record, go back to where you have swam a 500 or 1000 continuous time trial and use those numbers for now.
Day 3 | Print Day |
Day 4 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 5 | Print Day |
Day 6 | Print Day |
Day 7 | Print Day |
Day 8 | Print Day |
Day 9 | Print Day |
Day 10 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45
Day 11 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 12 | Print Day |
Day 13 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 14 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 15 | Print Day |
Day 16 | Print Day |
Day 17 | Print Day |
Day 18 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 19 | Print Day |
Day 20 | Print Day |
Day 21 | Print Day |
Day 22 | Print Day |
Day 23 | Print Day |
Day 24 | Print Day |
Day 25 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 26 | Print Day |
Day 27 | Print Day |
Kenyan - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke.
CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.
Day 28 | Print Day |
Day 29 | Print Day |
Day 30 | Print Day |
Day 31 | Print Day |
Day 32 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 33 | Print Day |
Day 34 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 35 | Print Day |
Day 36 | Print Day |
Day 37 | Print Day |
Day 38 | Print Day |
Day 39 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 40 | Print Day |
Day 41 | Print Day |
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Day 42 | Print Day |
Day 43 | Print Day |
Day 44 | Print Day |
Day 45 | Print Day |
Day 46 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 47 | Print Day |
Day 48 | Print Day |
Day 49 | Print Day |
Kenyan and Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 50 | Print Day |
Day 51 | Print Day |
Day 52 | Print Day |
Day 53 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 54 | Print Day |
Day 55 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
Day 56 | Print Day |
Day 57 | Print Day |
Day 58 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 59 | Print Day |
Day 60 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 61 | Print Day |
Day 62 | Print Day |
Day 63 | Print Day |
Day 64 | Print Day |
Day 65 | Print Day |
Day 66 | Print Day |
Day 67 | Print Day |
Kenyan and Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 68 | Print Day |
Day 69 | Print Day |
Day 70 | Print Day |
Day 71 | Print Day |
Day 72 | Print Day |
Day 73 | Print Day |
Day 74 | Print Day |
Day 75 | Print Day |
Day 76 | Print Day |
Day 77 | Print Day |
Day 78 | Print Day |
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 79 | Print Day |
Day 80 | Print Day |
Day 81 | Print Day |
Day 82 | Print Day |
Day 83 | Print Day |
Day 84 | Print Day |
Wk #1 | Monday 1h 00m 45m | Tuesday 15m 40m 2000 Yd | Wednesday 1h 15m 45m | Thursday 1h 00m 30m 1800 Yd | Friday | Saturday 1h 05m 45m 1100 Yd | Sunday 45m 35m | Week Total 1h 55m 4900 Yd 4h 05m 1h 50m 1h 30m |
Wk #2 | Monday 1h 00m 45m | Tuesday 50m 45m 2200 Yd | Wednesday 1h 15m 30m 45m | Thursday 1h 00m 30m 1500 Yd | Friday | Saturday 1h 30m 50m 2500 Yd | Sunday 1h 10m 30m 1500 Yd | Week Total 2h 35m 7700 Yd 3h 45m 3h 30m 1h 30m |
Wk #3 | Monday 30m 45m | Tuesday 20m 40m 2200 Yd | Wednesday 40m 45m | Thursday 45m 1h 00m 2800 Yd | Friday | Saturday 45m 1h 00m 3100 Yd | Sunday 45m | Week Total 2h 40m 8100 Yd 1h 55m 1h 50m 1h 30m |
Wk #4 | Monday 1h 00m 30m 45m | Tuesday 30m 1h 00m 2800 Yd | Wednesday 50m 45m | Thursday 30m 30m 1800 Yd | Friday | Saturday 1h 00m 20m 50m 1700 Yd | Sunday 1h 15m 40m | Week Total 2h 20m 6300 Yd 4h 15m 2h 20m 1h 30m |
Month 1 totals
Wk #5 | Monday 1h 00m | Tuesday 40m 50m 2500 Yd | Wednesday 1h 20m 45m | Thursday 1h 00m 1h 00m 2400 Yd | Friday | Saturday 2h 00m 1h 00m 2900 Yd | Sunday 30m 1h 20m | Week Total 2h 50m 7800 Yd 4h 50m 3h 00m 45m |
Wk #6 | Monday 1h 00m 45m | Tuesday 40m 50m 2200 Yd | Wednesday 1h 05m 45m | Thursday 20m 30m 1500 Yd | Friday | Saturday 45m 30m 1800 Yd | Sunday 1h 00m 30m | Week Total 1h 50m 5500 Yd 3h 50m 1h 30m 1h 30m |
Wk #7 | Monday 30m 1h 15m | Tuesday 1h 00m 1h 00m 3300 Yd | Wednesday 1h 20m 1h 15m | Thursday 1h 00m 45m 2000 Yd | Friday | Saturday 40m 2000 Yd | Sunday 2h 10m 1h 15m | Week Total 2h 25m 7300 Yd 4h 00m 3h 15m 2h 30m |
Wk #8 | Monday 30m 1h 15m | Tuesday 50m 50m 2200 Yd | Wednesday 1h 10m 1h 15m | Thursday 1h 15m 1h 00m 2900 Yd | Friday | Saturday 1h 00m 35m 45m 2300 Yd | Sunday 2h 00m | Week Total 2h 35m 7400 Yd 4h 40m 2h 40m 2h 30m |
Month 2 totals
Wk #9 | Monday 45m | Tuesday 1h 00m 55m 2225 Yd | Wednesday 40m 1h 15m | Thursday 20m 30m 1400 Yd | Friday | Saturday 1h 00m 45m 2000 Yd | Sunday 1h 30m | Week Total 2h 10m 5625 Yd 2h 55m 2h 20m 1h 15m |
Wk #10 | Monday 45m | Tuesday 1h 10m 1h 00m 2800 Yd | Wednesday 35m 1h 15m | Thursday 45m 50m 1750 Yd | Friday | Saturday 1h 00m 45m | Sunday 45m 45m 2200 Yd | Week Total 2h 35m 6750 Yd 3h 05m 2h 40m 1h 15m |
Wk #11 | Monday 30m | Tuesday 50m 50m 1750 Yd | Wednesday 50m 45m | Thursday 20m 40m 2200 Yd | Friday | Saturday 40m 1h 05m 3600 Yd | Sunday 1h 00m | Week Total 2h 35m 7550 Yd 2h 20m 1h 50m 45m |
Wk #12 | Monday 20m | Tuesday 40m 30m 1400 Yd | Wednesday 20m | Thursday 30m 20m 1200 Yd | Friday | Saturday 20m 20m 20m 1000 Yd | Sunday | Week Total 1h 10m 3600 Yd 1h 30m 1h 00m |
Month 3 totals
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Print Basic Sprint to Olympic Triathlon Bridge Training Plan - 12 Week
Who is the plan for?
This program should be used for an athlete who is coming off a sprint and:
They have a very strong base of 4-6 months of consistent training
They have a strong swim or run background
They have trained for at least 9-10 hours per week
This program is an advanced plan to bridge you from a Sprint to an Olympic Distance triathlon with the confidence that you can complete the race without difficulty.
This program can also be used to lead you into the D3 Half-Ironman Distance plan.
Plan schedule
The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 13 hours toward the end of week 9 while most of the weeks are 12 hours with the easier weeks at 8 hour +/-.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training. There are also a few weeks with some additional testing in this plan, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Background requirements
You should be able to swim at least 1,500 yards in a workout. You should be able to bike at least one hour, and run at least 45 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.
If you already excel in one of the sports
If you have a cycling or running background and feel the need to add volume to the program, you are welcome to do that as well.
If you are deficient in the sports
On the opposite extreme if you feel as though you need help in one area or the other, you may want to drop a workout that you are strong in, and add an extra where you are weaker. If you feel the need to add a swim lesson in place of a swim workout on the schedule, by all means take the swim lesson and don’t feel the need to make up the missed swim workout.
Weight Training and Core Strength
The program that I am using this time around is adapted from The Training Bible and has been tweaked to include some exercises that I think are important. The program should be fairly balanced between core and strength training. You will be using AA1 to AA4 for this program.
See 'Related Articles' below on more plan details and links to terms, heart-rate testing protocol, core strength and weight training.
Good Luck in your Olympic Distance Triathlon!
Train Smart,
Mike Ricci
www.D3Multisport.com
USAT Level II Coach
USAC Expert Coach
Author
mikericci
Author
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