6-week training plan for triathletes who have already started their first competition. Training in accordance with the schedule below will help you gradually increase the pace and get a better result at the finish. See the ready training plan for the sprint distance triathlon (0.75-20-5).

6-week training plan for the triathlonwas prepared by the coach, European and World Championships triathlon player - Miłosz Kuszczak. The plan is addressed to people who want to prepare for the first competition or start in a triathlon are already behind them, but are not yet satisfied with the results achieved.

The training schedule has been designed with amateur athletes in mind, i.e. people who always find time to train, run regularly, cycle or swim.

6-week triathlon training plan for amateur athletes

The first weeks of training are to introduce the player to training mode and familiarize him with the equipment and training methods. In the following weeks, tab training is woven into the training, i.e. performing two training units one after another in a short period of time. Cycling training, followed by running, aims to create a simulation and feeling of what the rider will feel at the competition after the cycling part.

Below you will find an explanation of the terms used in the training plan.

Important

Triathlon: useful training terms

Swimming:

  • body rotation crawl - pay attention to the rotation of the body from side to side during hand movements;
  • paw crawl - a crawl with supporting paws on the hands;

Running:

  • WB1 - running trip in the 1st intensity range, the so-called jogging;
  • HR - heart rate, number of heartbeats per minute;

Bike:

  • cadence - number of crank turns per minute;
  • cycling with accents - it is a ride at low intensity with the implementation of assigned tasks;
  • large chainring in the front - shifting the derailleur on the bicycle to the larger sprocket in the front (usually it has 52 teeth)
  • small chainring in the front - shifting the derailleur on the bike to a smaller sprocket in the front (usually 39-42 teeth)

Plantraining for triathlon sprint distance (weeks 1-3) for intermediate

Monday is always a day off , therefore it is not included in the table. You can use it for rest or e.g. hydro massage.

TuesdayWednesdayThursdayFridaySaturdaySunday
Week 1SWIMMINGBIKERUNSWIMMINGBIKESWIMMING
TechniqueCrossoverRunning tripDistanceCrossoverTechnique
400 m crawl with body rotation, 4 x 50 m legs to the crawl in fins, 4 x 50 m arms "high elbow", breaks 10 sec. 200 m crawl spread (count the number of cycles per pool)10-15 km warm-up, 5 x 30 seconds, cadence 90/1 min, cadence 70.WB1 - 8 km, including 2 x 1 min HR 90% / 3 min full rest up to HR 70%200 m spreading crawl / ridge, 1 x 500 m crawl, 1 x 500 m leg crawlCrossover: 40-50 km, depending on how you feel, no accents400 m crawl with body rotation, 4 x 50 m legs to the crawl in fins, 4 x 50 m arms long stride, 10 sec breaks. 200 m crawl spread (count the number of cycles per pool)
Week 2BIKERUNSWIMMINGRUNSWIMMINGTAB BIKE + GEAR
Cycling strengthRunning tripDistanceRunning forceSpeed ​​ up to 10 minutes break between
10 km warm-up pace, 6 x 1 km uphill: even from the saddle, odd in cranks, 10 km looseWB1 - 9 km, including 4 x 1 min HR 90% / 3 min full rest up to HR 70%The crawl technique: 400 m (100 m additional crawl, 50 m legs, 50 m hands with the board); 800 m distance crawl equal easy pace (note the number of cycles per pool)4 km long run, 10 min stretch, 10 x 60 m skip A (jogging back), at the end of the 2 km jog100 m crawl and back, 10 x 75 m hard crawl, rests 30 sec. 400 m loose (75 m crawl, 25 m ridge)Bike 20 km oxygen free without accents, cadence 80-90, Run 2 km very loose + 10 min. stretching
Week 3BIKERUNSWIMMINGRUNSWIMMING OPEN WATERTAB BIKE + GEAR
Cycling strengthRunning tripTechniqueRunning forceAcquaintance withbody of waterup to 10 minutes break between
10 km warm-up pace, 8 x 1 km uphill: even from the saddle, odd in cranks, 10 km looseWB1 - 10 km, including 4 x 1 min HR 90% / 3 min full rest up to HR 70%200 m (50 m extra crawl, 50 body rotation crawl), 2 x 50 m legs with a board, 2 x 50 m hands with a board, breaks 10 sec. 200 m spreading crawl (count the number of cycles per pool)4 km long run-out, 10 minutes of cutting, 10 x 60 m skip A (return trot), At the end of the 2 km jogPut on the foam, dip in, then go out and pour out the rest of the water from the foam, 10 mins of crawl, 4 x (8 mins easy crawl, 2 mins additional crawl), Finally a 5 min crawlBike 30 km oxygen free without accents, cadence 80-90, Run 3 km very loose + 10 min. stretching

Sprint training plan for traithlon (weeks 4-6) for intermediate

TuesdayWednesdayThursdayFridaySaturdaySunday
Week 4BIKEEXERCISE THE CHANGE ZONESWIMMINGRUNSWIMMING OPEN WATERTAB BIKE + GEAR
Cycling strength-TechniqueRunning forceGetting to know the reservoirup to 5 minutes break between
10 km warm-up pace, 10 x 1 km uphill: all from the saddlePreparation of T1 & T2 zones (bike, shoes, helmet) Place: stadium, lawn, etc. 6 x exercise getting on and off the bike with the zone200 m crawl, 10 x 50 m, breaks 30 sec, 100 m ridge for relaxation, 10 x 25 m max pace, breaks 20 sec, 100 m ridge for relaxation5 km long run-out, 10 min stretch, 10 x 80 m (ascents): 4 x skip A, 4 x ascent (return trot), At the end of the 2 km jogFoam: 20 mins crawl spreading, 5 x 2 mins additional crawl / 2 min crawl rhythmically; Remove the wetsuit and crawl for another 5 minutes.Bike 40 km, including change of cadence 1 km cadence 100/500 m cadence 80 + run 4 km BNP you increase the pace by 10 sec / km every 1 km.
Week 5BIKEEXERCISE THE CHANGE ZONESWIMMINGRUNSWIMMING OPEN WATERTAB BIKE + GEAR
Speed ​​ -TechniqueRunning funDistanceup to 5 minutes break between
10 km high cadence for warming up (approx. 90 m), 10 x 400 m max pace, fastfront disc / 1.6km small disc frontPreparation of T1 & T2 zones (bike, shoes, helmet) Place: stadium, lawn, etc. 6 x exercise getting on and off the bike with the zone, afterwards do 30 km by bike loosely200 m (50 m additional crawl, 50 m crawl with body rotation), 2 x 50 m legs with a board, 2 x 50 m hands with a board, 10 sec breaks. 200 m crawl spread (count the number of cycles per pool)2 km jog, 10 min stretch, 4 x 100 m max / 100 m jog, 6 x 30 sec min. HR 95% / 1 min HR 70%, 3 x 1 min HR 90% / 3 min. HR 70%, 6 x 30 sec min. HR 95% / 1 min HR 70%, 5 min cool down, 2 km trot15 min crawl, 6 x running into the water from the shore, 50 m max pace with running out of the water; Check the bottom carefully before entering!Bike 50 km, including change of cadence 1 km cadence 100/500 m cadence 80 + run 6 km run constant pace based on the 2nd kilometer of the previous week.
Week 6BIKERUNSWIMMINGWON DAYBIKESTART DAY
Hardware checkRunning tripLoose diffusion-Cycling starterGood luck!
Crossover: 20-30 km, depending on how you feelWB1 - 8 km, 10 min stretching, Acceleration 10 x 100 m strong / 100 m loose100 m crawl and back, 3 x 100 hands crawl / 100 legs crawl, 200 m loose crawlMake a checklist, check if you have everything ready10-20 km detour of the cycling route, 5 x 30 sec / 1 min change of cadence from 90 to 70 with the same ratioSprint Distance 0.75-20-5

Category:

Running