16주 훈련 매뉴
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#-------------
# Week 1
#-------------
Monday
Rest day
Tuesday
Swim: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 2
#-------------
Monday
Rest day
Tuesday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 3
#-------------
Monday
Rest day
Tuesday
Swim Base: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 4
#-------------
Monday
Rest day
Tuesday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Short Hill Climbs: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 5
#-------------
Monday
Rest day
Tuesday
Swim Base: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Short Hill Climbs: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 @ speed intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 6
#-------------
Monday
Rest day
Tuesday
Swim Base: 1200 Yards
Wednesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 7
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1275 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Sunday
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 8
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 200 @ low aerobic intensity
Wednesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 9
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Sunday
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 10
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 11
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 12
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
Sprint Triathlon
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial as part of this Olympic triathlon training plan on your own instead.
Swim 800
Bike 12 miles
Run 3 miles
#-------------
# Week 13
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 14
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 15
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 16
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
# Week 1
#-------------
Monday
Rest day
Tuesday
Swim: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 25 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 5 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 2
#-------------
Monday
Rest day
Tuesday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Base: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 3
#-------------
Monday
Rest day
Tuesday
Swim Base: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Thursday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 35 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 4
#-------------
Monday
Rest day
Tuesday
Swim Base: 800 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI (Rest Interval)=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Short Hill Climbs: 45 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 30 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 5
#-------------
Monday
Rest day
Tuesday
Swim Base: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Short Hill Climbs: 50 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 30 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
4 x 25 @ speed intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 6
#-------------
Monday
Rest day
Tuesday
Swim Base: 1200 Yards
Wednesday
Bike Short Hill Climbs: 55 Minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Fartlek Run: 35 Minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity
Friday
Swim Fartlek + Sprint: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 7
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1275 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
5 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Sunday
Foundation Run: 50 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 8
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1000 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
CD: 200 @ low aerobic intensity
Wednesday
Bike Lactate Intervals: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1 Hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 45 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 9
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1:05
WU: 10 minutes @ moderate aerobic intensity
MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 34 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:15
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace
Sunday
Foundation Run: 55 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 10
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Lactate Intervals: 1:15
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Brick Workout: 1:20
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
Sunday
Foundation Run: 40 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 11
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1350 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 100 @ moderate aerobic intensity, RI=0:05
6 x 75 @ VO2max intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Bike Long Hill Climbs: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity
Thursday
Run Lactate Intervals: 40 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1400 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:20
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:30
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 12
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1200 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
Sprint Triathlon
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial as part of this Olympic triathlon training plan on your own instead.
Swim 800
Bike 12 miles
Run 3 miles
#-------------
# Week 13
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 14
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 55 Minutes
WU: 17 minutes @ moderate aerobic intensity
MS: 22 minutes @ threshold intensity
CD: 16 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 32 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 12 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=1:00
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 15
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 1:05
WU: 21 minutes @ moderate aerobic intensity
MS: 24 minutes @ threshold intensity
CD: 20 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 36 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 1500 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 3 x 300 @ threshold intensity, RI=0:30
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Saturday
Long Bike: 2 Hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity
Sunday
Long Run: 1:05
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
#-------------
# Week 16
#-------------
Monday
Rest day
Tuesday
Swim Base + Lactate: 1100 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 100 @ moderate aerobic intensity, RI=0:05
4 x 75 @ VO2max intensity, RI=0:45
4 x 25 kick, RI=0:15
CD: 200 @ low aerobic intensity
Wednesday
Tempo Bike: 45 Minutes
WU: 8 minutes @ moderate aerobic intensity
MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery
CD: 7 minutes @ moderate aerobic intensity
Thursday
Tempo Run: 30 Minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 10 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity
Friday
Swim Threshold + Sprint: 900 Yards
WU: 200 @ low aerobic intensity
4 x 25 drills, RI=0:10
MS: 2 x 200 @ threshold intensity, RI=0:45
CD: 200 @ low aerobic intensity
Saturday
Recovery Bike: 20 Minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity
Sunday
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