Thursday Training Plan – Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 8-week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming, cycling, and running? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for triathletes who are beginner/intermediate level of experience with strength and conditioning who are looking to develop their strength as you prepare you to COMPLETE YOUR event in 8 weeks’ time.
Wednesday Windtrainer Workout: UltraFit’s Sprints A
Sprints are a great way to build leg strength and power generation. This session is great for triathletes, road cyclists, and mountain bikers.
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Tuesday Training Plan – Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km
In 4 weeks’ time when you run 4km, you will have accomplished something very special. Designed for Beginner runners who are looking to get started and improve their fitness to run 4km, the primary goal of this training plan is to get you STARTED.
View More Tuesday Training Plan – Getting Started in RUNNING Training Plan (BEGINNER 4 weeks – Start Any Monday) 4 Weeks to 4km
Saturday Swim Session: Marc Evans’ Recreational Athlete Ironman Workout #10
Spending time focusing on your technique and enhancing specific aspects of your stroke will allow you to swim faster for the same energy expenditure, or swim at your normal pace for less energy expenditure. This will allow you to finish the swim fresher for the remaining legs of the triathlon. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Marc Evans’ Recreational Athlete Ironman Workout #10
Friday Fartlek Run – Meb’s Half Marathon Session #2
Meb Keflezighi is a legendary runner. On top of his marathon success, Meb has a ½ Marathon PB of 1:01:00. This workout has a variety of speeds to build not only speed but also endurance, teaching the body to build pace throughout the workout and then repeat it after a short break. Although this session targets half marathon events specifically, it is also of benefit for runners and triathletes preparing for events up to the full marathon distance.
View More Friday Fartlek Run – Meb’s Half Marathon Session #2
Thursday Training Plan – Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 1:20-2hours
4 weeks of training is all you need to do to destroy your current FTP significantly. On the average following, in this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want three sessions per week.
Wednesday Windtrainer Workout: Jesper Medhus’ Avoid Failure Training
Developing your VO2 max without overdoing things will give great fitness benefits, but doing too many intervals at high intensity will force the body to recover, limiting and restricting further fitness gains. Completing this session intelligently will see great improvements in your fitness. This session is great for triathletes, road cyclists, and mountain bikers.
View More Wednesday Windtrainer Workout: Jesper Medhus’ Avoid Failure Training
Tuesday Training Plan – Fitness Swimming Training Plan (Intermediate/Advanced 12-week Plan) 4 swims per week – Start Anytime
This programme will build your swimming fitness and increase your confidence and speed in the water.
Designed for Intermediate & Advanced triathletes and swimmers who are looking to improve their swimming fitness.
Saturday Swim Session: Sara’s September Session
Endurance is a critical component of fitness for triathletes and long-distance open water swimmers. The reps within this session build your pace to develop the skill and mindset to finish an open water swim or swim leg of a triathlon fast. This is a great session for triathletes and open water swimmers to do to build their sustained speed.
View More Saturday Swim Session: Sara’s September Session
Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek A
This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running as short as 5km to develop tolerance to lactic acid.
View More Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek A