The 6-week triathlon training plan for advanced level competitors was developed by Miłosz Kuszczak - an active triathlete and long-term coach.
6-week triathlon training plan for advanced
The plan was developed for experienced runners who have participated in multiple marathons and triathlons. At this level, the athlete knows his maximum heart rate, uses a heart rate monitor and other accessories useful in training. He knows terms such as "cadence" and is able to define his own oxygen, anaerobic and anaerobic limits. He also knows his body well and is able to choose training loads depending on the mood.
Familiarize yourself with the terms used in the plan below and check that the proposed training plan is appropriate for your level of advancement.
This will be useful to youTriathlon: useful training terms
Swimming
- body rotation crawl - pay attention to the rotation of the body from side to side during arm movements,
- paw crawl - a crawl with the supporting paws on the hands.
Bike
- 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 bicycle to the larger sprocket in the front (usually 39-42 teeth).
Running
- WB1 - running trip in the 1st intensity range, the so-called running on uphills - running strength exercises on slopes with a slope of 2-5%,
- BNP - running at increasing speed, usually starting with an intensity equal to the run, and ending with running in the aerobic-anaerobic zone,
- tempówki - repeated sections of a specific intensity in cycling or running interspersed with breaks of an intensity that allows for regeneration.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | SWIMMING | RUN | FREE DAY / GYM | BIKE | RUN | BIKE | SWIMMING |
| Technique | Running trip | - | Crossover | Running fun | Regenerative | Technique + speed | |
| Distance 2 x 800 m crawl, Technique crawl: 400 m (additional crawl, legs, arms with board) | WB1, heart rate 70-75% HR max, 14 km, including cores 3 x 1 min HR 90% | Core stability exercises, plus crunches, backs, triceps, 10 min of stretching at the end | 40 km easy, including 10 x 30 sec. starting pace / 1 min regenerative | 4 km jog, 10 min stretch, 5 x 100 m max / 100 m jog 3 x 1 min HR 90% / 3 min HR 70%, 2 x 3 min HR 85% / 4 min HR 70%, 2 km trot | Crossover: 40-60 km, depending on how you feel, no accents | 400 m (additional crawl, crawl with body rotation), 5 x 100 m hard with a break of 1 min, 10 x 50 m max pace, break of 30 sec. | |
| Week 2 | RUN | BIKE | FREE DAY / GYM | SWIMMING | RUN | TAB BIKE + GEAR | SWIMMING |
| Running trip | Cycling strength | - | Repetition training | Running force | up to 10 minutes break between | Technique | |
| WB1 heart rate 70-75% HR max, 16 km, including tempos 4 x 1 min HR 90% | 20 km cadence to 100, 10 x 1-1.5 km slope 5-6%, cadence 60-70, large shield in front, 10 km loose | Core stability exercises, plus crunches, backs, triceps, 10 min of stretching at the end | 200 m spreading crawl, 3 x 400 m crawl, every 75 m change the rhythm of the breath into 5 moves | 8 km run-up, 10 min stretch, 10 x 80 m skip A (return trot), At the end of the 2 km jog | Bike 40 km oxygen free without accents, cadence 80-90, Run 4 km HR 83% max (2nd range) | 400 m (additional crawl, crawl with body rotation), 4 x 50 m legs with a board, 4 x 50 m hands with a board, breaks 10 sec. 400 m spreading crawl (count the number of cycles per pool) | |
| Week 3 | RUN | BIKE | EXERCISE THE CHANGE ZONE | SWIMMING | RUN | TAB BIKE + GEAR | GETTING TO KNOW THE WATER TUB |
| Running trip | Tempo | - | Distance | Running force | up to 5 minutes break between | Getting to know the reservoir | |
| WB1 heart rate 70-75% HR max, 12 km, 10 mins stretching, 5 x200 m race pace / 400 m jog | 20 km warm-up cadence 90-100, 5 x 1 km hard HR 80% / 1 km HR 60% soft gear | Preparation of T1 & T2 zones (bike, shoes, helmet, etc.) Place: stadium, lawn, etc. 4 x exercise getting on and off the bike with the zone | 200 m spreading crawl / ridge, 3 x 600 m crawl: 1st legs, 2nd fins, 2nd crawl, 200 m technique (note the number of cycles per pool) | Running power: 8 km long run, 10 min stretch, 10 x 100 m skip A (jogging back), at the end 2 km jog | Bike 50 km oxygen free, cadence 80-90, Run 6 km HR 83% max (2nd range) | Put 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 crawl |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 4 | RUN | BIKE | EXERCISE THE CHANGE ZONE | SWIMMING | RUN | TAB BIKE + GEAR | SWIMMING OPEN WATER |
| Running trip | Cycling strength | - | Repetition training | Running force | up to 3 minutes break between | Start-up exercises | |
| WB1 heart rate 70-75% HR max, 16 km, including tempos 4 x 1 min HR 90% | 20 km cadence to 100, 10 x 1-1.5 km slope 5-6%, cadence 60-70, large shield in front, 10 km loose | Preparation 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 with the bike loosely | 200 m spreading crawl, 3 x 400 m crawl, every 75 m change the rhythm of the breath into 5 moves | 8 km running, 10 min stretch, 10 x 100 m Skip A (jogging back), 2 x 100 m ascent max speed. At the end of the 2 km trot | Bike 60 km oxygen free without accents, cadence 80-90, Run 8 km HR 83% max (2nd range) | Foam: 20 min spreading crawl, 10 x running into the water from the shore, 50 m max, running out of the water (check the bottom carefully before entering) | |
| Week 5 | RUN | BIKE | EXERCISE THE CHANGE ZONE | SWIMMING | RUN | TAB BIKE + GEAR | FREE |
| Running trip | Tempo | - | Distance | Running fun | up to 2 minutes break between | - | |
| WB1heart rate 70-75% HR max, 12 km, 10 mins stretching, 5 x 200m start pace / 400m jog | 20 km warm-up cadence 90-100, 5 x 1 km hard HR 80% / 1 km HR 60% soft gear | Preparation 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 with the bike loosely | 200 m spreading crawl / ridge, 3 x 600 m crawl: 1st legs, 2nd fins, 2nd crawl, 200 m technique (note the number of cycles per pool) | 4 km jog, 10 min stretch, 5 x 100 m max / 100 m jog 3 x 1 min HR 90% / 3 min HR 70%, 2 x 3 min HR 85% / 4 min HR 70%, 2 km trot | Bike 40 km oxygen free without accents, cadence 80-90, Run 2 x 3 km HR 83% max (2nd range), in the second series the last km pace max. | Regeneration, massage or hydro massage | |
| Week 6 | RUN | BIKE | FREE | SWIMMING | FREE | BIKE | START DAY |
| Running trip | Accents of speed | - | Loose training up to 1 km | - | Cycling starter | Good luck! | |
| WB1 heart rate 70-75% HR max, 10 km, 10 mins stretching, 5x 100m start pace / 200m jog | 40 km easy, including 10 x 30 sec. race pace. 1 min regeneration | Day to check the bike, gears etc. | 100 m crawl and ridge, 6 x 75 m strongly crawl, long rests 1 min, 400 m technical crawl loosely | Make a checklist, check if you have everything ready | 10-20 km detour of the cycling route, 5 x 30 sec / 1 min change of cadence from 70 to 90 with the same ratio | Sprint Distance 0.75-20-5 |