Level 2 (Olympic Distance) Training Schedule

General comments:
This training plan builds on your existing base fitness and will allow you to COMPETE at an Olympic Distance triathlon rather than just make up the no's. While still time based, the programme improves your cycling which tends to be the discipline that most people fall back in during an event. Be very strict with yourself when it comes to keeping your heart rate in the required training zones. Go to high and you'll burn yourself out before you even get to the event.

Weeks 1-4

  • All workouts should be dones in zones 2 to 3 on the Heart Rate Zone Calculator
  • For those of you who have done the base fitness over the winter this will be pretty easy
  • Try to concentrate on getting your technique right especially your cycling
  • The use of an indoor trainer to do the shorter cycle sessions will help with this
Week Sport Mon Tue Wed Thu Fri Sat Sun Hours Total
Swim 30 30 1.0
1 Bike Rest 60 95 2.6 5.2
Run 40 55 1.6
Swim 40 40 1.3
2 Bike Rest 60 120 3.0 6.2
Run 50 65 1.9
Swim 45 45 1.5
3 Bike Rest 70 130 3.3 7.0
Run 60 75 2.2
Swim 55 55 1.8
4 Bike Rest 75 155 3.8 8.1
Run 65 85 2.5

Weeks 5-8

  • Most of the workouts should be dones in zones 2 to 3 on the HR Zone Calculator
  • There will be a no of sessions that will go into zone 4 but no higher that this for weeks 5 & 6
  • You will briefly touch zone 5 during weeks 7 & 8 but these will be short bursts lasting no longer than 3 mins
  • This phase of the training is about building your power and strength
  • Speed is not that important as this will be covered during the next phase
  • Recovery times should be improving as the weeks go on and you should be finding that by week 8 you are alot stronger both mentally and physically
Week Sport Mon Tue Wed Thu Fri Sat Sun Hours Total
Swim 40 40 1.3
5 Bike Rest 60 120 3.0 6.2
Run 50 65 1.9
Swim 55 55 1.8
6 Bike Rest 75 155 3.8 8.1
Run 65 85 2.5
Swim 65 60 2.1
7 Bike Rest 90 180 4.5 9.3
Run 75 90 2.7
Swim 75 75 2.5
8 Bike Rest 120 180 5.0 10.5
Run 80 100 3.0

Weeks 9-12

  • Here you still need to keep an even balance of which zone you are training in
  • 50% of the time will be in Zone 2, 25% in zone 3, 20% in zone 4 and the last 5% in zone 5
  • Training sessions are now more like interval sessions thus fine tuning your body even more
  • Your brick sessions are to be done at 80% of your race pace. Use them to good effect when it come to practicing your transitions
  • Stretching, recovery and nutrition should be looked at very carefully. Try sticking away from alcohol, fried food and that 4th cup of coffee. Water should become your new best friend during this phase
  • Race week can be both daunting and relaxing. A positive frame of mind here will get you through the race with ease
  • The 3 sessions that you do in week 12 are zone 2 sessions with all of 5 mins being in Zone 4-5. Kick Butt
Week Sport Mon Tue Wed Thu Fri Sat Sun Hours Total
Swim 55 55 1.8
9 Bike Rest 75 155 3.8 8.1
Run 65 85 2.5
Swim 50 50 1.6
10 Bike Rest 80 130 3.5 7.3
Run 55 75 2.2
Swim 40 40 1.3
11 Bike Rest 70 100 2.8 5.8
Run 55 75 2.2
Swim 30 0.5
12 Bike Rest 60 Race 1.0 3.0
Run 30 0.5

This schedule is brought to you by Jonathan Rumbelow, BTA Level I and II Coach and owner of www.jprfitness.co.uk. For more information, email Jonathan.
 
© 2006 SAUK Triathlon