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Triathlon: 10 hour/week Training Sample

10 hour/week program for Triathlon Training

Sport % of Time Hours (Min.) Zone 1 Zone 2 Zone 3
Bike

50

5 (300)

210

75

15

Run

30

3 (180)

126

45

9

Swim

20

2 (120)

84

30

6

DAILY SCHEDULE - 3 WORKOUTS PER SPORT

DAY SWIM BIKE RUN STRENGTH
Monday 40      
Tuesday   90   40
Wednesday 40   45  
Thursday   60 45 (Brick)  
Friday 40     40
Saturday     90  
Sunday   150    

All times shown are in minutes.  Brick = Run immediately follows bike as in triathlon competition.

WORKOUTS

Directions about Zones 1,2, and 3 are references to effort levels during training. Zone 1 is realtively easy with an effort level for warming up and cooling down. Zone 2 is moderate effort, as in a long distance or long time workout. Zone 3 is similar to race pace.

DAY ACTIVITY DETAIL
Monday Swim 15 zone 1, 6x50 in zone 3, cool-down
Tuesday Bike 30 zone 1, 5x(4 zone 2/2 zone 3), 30 zone 1
Wednesday Run 10 zone 1, 4x(4 zone 2/2 zone 1), 11 zone 1
Wednesday Swim 15 zone1, 5x100 in zone 2, cool-down
Thursday Bike 20 zone 1, 20 zone 2, 20 zone 1
Thursday Run 15 zone 1, 15 zone 2, 15 zone 1
Friday Swim 40 minute endurance swim (20 in zone 2)
Saturday Run 90 zone 1, 5x (2 zone 2-zone 3) during run
Sunday Bike 140 zone 1, 5x(1 zone 2/1 zone 3) during ride

All times shown are in minutes.  Remember to always start your hardest (zone three) workouts having spent some time in zones one and two before moving into zone three. When doing zone 2 and 3 pick-ups on your long run or rides, you should leave plenty of time after your last one to cool-down.

How to contact us:  Email to Jakson  or phone: (904) 285-1552

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