Triathlon Training Weeks 4,5,6

 

  • Week 4
    • Monday: Swim 8 x 75 meters (30 second rest between each)
    • Tuesday: Combo: 1:00/1:00 run/walk ratio x10, followed by 20 minutes of biking. (Introduce :30 sprint intervals during each run)
    • Wednesday: Swim 8 x 75 meters (30 second rest between each)
    • Thursday: Brick: 35 minute bike + 10 minute run (steady)
    • Friday: 60 minute bike (steady) + 15 minute stretch/foam roll

 

  • Week 5
    • Monday: Swim 8 x 75 meters (20 second rest between each)
    • Tuesday: Combo: 2:00/1:00 run/walk ratio x 6 , followed by 25 minutes of biking
    • Wednesday: Swim 8 x 75 meters (20 second rest between each)
    • Thursday: Brick: 25 minute bike + 20 minute run (introduce :30 second sprints into both bike/run every 5 min.)
    • Friday: 75 minute bike (steady) + 15 minute stretch/foam roll

 

  • Week 6
    • Monday: Swim 8 x 75 meters (10 second rest between each)
    • Tuesday: Combo: 2:00/1:00 run/walk ratio x 8, followed by 20 minutes of biking
    • Wednesday: Swim 8 x 75 meters (10 second rest between each)
    • Thursday: Brick: 20 minute bike + 25 minute run (introduce :30 second sprints into both bike/run every 4 min.)
    • Friday: 90 minute bike (steady) + 15 minute stretch/foam roll

 

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