It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11. We are now into December and most athletes should be back on track working on their BASE having had a well earned break after a long hard season, the break enable our body and mind to recover from the continuous bombard of mental and physical torture we all put … ). Our free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness. Swim Base: 20 Minutes 4 x 25 drills, RI=0:10 Bike Short Hill Climbs: 50 Minutes This program assumes you have limited multisport experience and you're beginning your training straight off the couch. WU: Run 10 minutes @ moderate aerobic intensity New Year, Healthier You. Sign In, Join Active MS: 25 minutes @ moderate aerobic intensity To finish competitively, you should ideally start training 12 weeks before your big race. all workouts at threshold intensity and above) and all workouts lasting an hour or more. WU: 200 @ low aerobic intensity We adviseren altijd om te beginnen met een achtste triathlon (500 meter zwemmen – 20 km. CD: 200 @ low aerobic intensity, Wednesday Sprint - 2x Balanced - 20 Week. 4 x 25 drills, RI=0:10 CD: 13 minutes @ moderate aerobic intensity, Thursday Foundation Bike: 45 Minutes Tempo Run: 34 Minutes Developed and handcrafted by professional triathlete and sport scienctist Matthias Knossalla and olympic swimmer & … There are lots of virtual options to keep you active and engaged — just select “Virtual Activities” as your location, and you’re ready to go. Triathlon training plans also focus on specificity. MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout, Tuesday 5 of 13. Race-day Advice . The plan breaks down into three basic segments: Base: The first few weeks of the program focuses on muscle and movement prep and includes limited growth in volume or intensity. For best results, we suggest finding a coach or alternatively following an online triathlon training plan specifically designed for beginners. Adding family members helps ACTIVE find events specific to your family's interests. It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase. CD: 200 @ low aerobic intensity, Saturday WU: 200 @ low aerobic intensity CD: 15 minutes @ moderate aerobic intensity, Thursday Off-season Training . Absolute Beginner’s Triathlon Training Plan. CD: 200 @ low aerobic intensity, Saturday CD: Run 10 minutes @ moderate aerobic intensity, Tuesday WU: 200 @ low aerobic intensity MS: 3 x 200 @ threshold intensity, RI=0:45 fietsen – 5 km. CD: 10 minutes @ moderate aerobic intensity, Friday CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 40 minutes @ moderate aerobic intensity Running Shoes|Fitness Apparel|Sports, Daily Deals: Are you dreaming about your first triathlon? MS: 2 x 200 @ threshold intensity, RI=0:20 This program is divided into three macro training blocks, each with their focus points, and a recovery week. This training plan is written to prepare you to finish your first Ironman. 4 x 25 drills, RI=0:10 Privacy Settings Vanzelfsprekend kun je de schema’s – zonder de zwemtrainingen – ook als leidraad gebruiken voor het trainen voor een duathlon (Run-Bike-Run). Training plans Free 3 month Ironman base training plan. Moeilijkheidsgraad: Beginner; Eerste Triathlon Trainingsplan. Triathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. CD: 200 @ low aerobic intensity, Sunday CD: 10 minutes @ recovery intensity, Thursday Having the most expensive racing bike on the market is no better than having the cheapest one if it’s not set up properly (correct saddle height, front stem length, and so forth). MS: 2 x 200 @ threshold intensity, RI=0:30 Your training is reduced to ensure you’re rested and ready to perform on race day. CD: 200 @ low aerobic intensity, Saturday Injuries ... Free Olympic-distance triathlon training plans. CD: 200 @ low aerobic intensity, Saturday WU: 200 @ low aerobic intensity Geared especially towards beginner triathletes who want to improve their triathlon training. MS: Run 10 minutes @ moderate aerobic intensity Along with the gear, training, and nutrition resources below, you can also ask us questions on Facebook, Twitter, or Instagram. WU: Run 10 minutes @ moderate aerobic intensity A training plan that doubles as both a half triathlon training plan, and a full triathlon training plan for beginners, and seasoned triathletes of the olympic & half distances, has long been overdue, and it’s time you had access to one unique to your situation. Foundation Run: 30 Minutes Take your bike to a good local shop for a proper fitting, which will run you $50 or so. As a triathlon beginner, we recommend starting with a sprint triathlon (generally a 500-meter swim, a 20K bike, and a 5K run), but if you're interested in longer distances you can learn more about what those entail here. Recovery Bike: 30 Minutes CD: 7 minutes @ moderate aerobic intensity, Friday MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Pinterest. Tuesday Ready to learn more about training for a triathlon? MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 A 12-Week Triathlon Training Plan For Beginners. Check out our complete beginner’s guide. Do Not Sell My Personal Information Cookie Policy Shop: CD: Run 10 minutes @ moderate aerobic intensity, Friday Swim Base: 500 Yards GREAT BASIC PROGRAM for beginners. MS: 10 minutes @ moderate aerobic intensity Sunday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Wednesday WU: 200 @ low aerobic intensity MS: 10 minutes @ moderate aerobic intensity Tempo Bike: 50 Minutes Stop dreaming, you have to start now because every day counts! 4 x 25 drills, RI=0:10 MS: Run 10 minutes @ moderate aerobic intensity Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. WU: 10 minutes @ moderate aerobic intensity Week 12 (race week) is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day. Foundation Run: 25 Minutes CD: 200 @ low aerobic intensity, Wednesday CD: 10 minutes @ moderate aerobic intensity, Transition Run: 10 Minutes This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. Swim Base: 1300 Yards From marketing exposure to actionable data Support & Feedback MS: Run 20 minutes @ low aerobic intensity, Saturday 12 Week Beginner Triathlon Training Plan. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. Not every athlete is out to win, but everyone is out to finish. Sign In. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery WU: 200 @ low aerobic intensity The plan is divided into three phases. Duration: 12 weeks Hours per week: 6-8hrs. Swim Base: 1200 Yards Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. CD: 200 @ low aerobic intensity, Sunday 12-week Sprint Triathlon Training Plan. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. Foundation Run: 35 Minutes With many of us still social distancing, we want to make sure you can find activities that suit your needs. Tempo Run: 32 Minutes Another beginner’s triathlon training plan, this three-month programme will take you from zero to tri hero! By Jason Schneider. Recovery Bike: 20 Minutes Foundation Run: 25 Minutes Join Active 6 Week Tri Training Plan for Beginners from Pro Triathlete Radka Vodickova. CD: 200 @ low aerobic intensity, Saturday MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 This week is a recovery week. Quick Tip: Never train in pain. More. www.rgactive.com Key Notes . 12-Week Triathlon Training Plan We asked Triathlon Ireland National Development Coach Stephen Delaney to design a 12-week training schedule suitable for aspiring triathletes with a basic level of running fitness. And whether you admit it or not, everyone secretly wants to do better than their competitors and … Swim Base: 850 Yards The next 4 weeks of this plan comprise the build phase. CD: Run 10 minutes @ moderate aerobic intensity. Recovery Bike: 20 Minutes Perfect for athletes who are not complete beginners to the sport and are looking to maintain an upward trajectory in racing Olympic or middle distance triathlon. WU: 13 minutes @ moderate aerobic intensity © 2021 Active Network, LLC and/or its affiliates and licensors. CD: 200 @ low aerobic intensity. Train For Your First Triathlon Training Plan. WU: 8 minutes @ moderate aerobic intensity And whether you admit it or not, everyone secretly wants to do better than their competitors and see improvement race after race, year after year. 4 x 25 drills, RI=0:10 WU: Run 10 minutes @ moderate aerobic intensity RG Active – 16 Week Olympic DistanceTriathlon Plan – Page 2 . Not every athlete is out to win, but everyone is out to finish. Recovery Bike: 30 Minutes This week is a taper week. As with most endurance sports, triathlon training plans employ a technique called periodization--a cyclic training plan an athlete puts into practice over a certain period. WU: 200 @ low aerobic intensity With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 40 mins and … Poor set-up not only reduces efficiency and is less comfortable, but may also cause knee and low back injuries. MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 Tempo Bike: 45 Minutes Swim Base: 1200 Yards CD: 200 @ low aerobic intensity, Wednesday Quick Tip: A proper bike set-up is very important when training for a triathlon. Get 15% Off Membership → All rights reserved. Using a triathlon training plan provides a guideline to improve triathlon performance, achieve better fitness and get faster quicker.It also makes it harder to get lazy and skip a day’s session. MS: Run 15 minutes @ moderate aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Careers Swim Base + Lactate: 800 Yards It’s usually better to do a very short, easy workout the day before a race than to take the day off completely. WU: 10 minutes @ recovery intensity Swim Threshold: 900 Yards CD: 10 minutes @ moderate aerobic intensity, Sunday Save FB Tweet. Tuesday Foundation Run: 20 Minutes Swim Base: 700 Yards Bike Short Hill Climbs: 45 Minutes CD: Run 10 minutes @ moderate aerobic intensity. You can do it! info@rgactive.com . WU: Run 10 minutes @ low aerobic intensity Getting Started FAQ. WU: 10 minutes @ moderate aerobic intensity For the experienced triathlete, 12 months training for an Ironman is standard practice. Most beginner triathletes make the decision 12 months before their first Ironman. A 12-Week Triathlon Training Plan For Beginners. Privacy Policy Swim Threshold: 900 Yards WU: Run 10 minutes @ moderate aerobic intensity Get 15% Off Membership →, Training for a Triathlon Difficulty Level: 1, New Year, Healthier You. Swim Base: 1100 Yards You should already be consistently training 8-10 hours per week before beginning and ideally you should have completed some Olympic distance races in the past season and a half Ironman race would be … It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11. MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win! The goal of periodization is to reach peak performance when race day arrives. Footwear | Fitness Apparel | Outdoor Gear. The taper is the final week(s) leading up to the race, when volume significantly decreases. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. 4 x 25 drills, RI=0:10 WU: 10 minutes @ moderate aerobic intensity WU: Run 10 minutes @ low aerobic intensity WU: 200 @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity The coaches at these clubs can help develop personalised training plans and most importantly, provide the support you need to stay on track and reach your goals. Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance. MS: Run 5 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) Open water race swims often require athletes to run through crashing surf, battle choppy water and then fight the crashing surf again on the way back to the beach. MS: Run 20 minutes @ moderate aerobic intensity This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line. WU: Run 10 minutes @ moderate aerobic intensity WU: 10 minutes @ recovery intensity The volume will begin to decrease as the focus shifts to final race preparations. WU: 200 @ low aerobic intensity lopen), daarna kan je altijd nog doorstomen naar de langere afstanden. MS: 4 x 75 @ VO2max intensity, RI=0:45 Beginners . ONLINE TRIATHLON TRAINING PLANS FOR BEGINNERS ... With the new online triathlon training plans you can profit from our experience and trust our knowledge. 4 x 25 drills, RI=0:10 The first 4 weeks of this plan comprise the base phase of training for a triathlon. 4 x 25 drills, RI=0:10 4 x 25 drills, RI=0:10 New Year, Healthier You. This training plan was produced in partnership with Multisport Mastery . Foundation Bike: 30 Minutes Brick Workout: 40 Minutes Tuesday Either way, this beginner 16 week Olympic triathlon training plan will have you feeling great as you cross the finish line! MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 WU: 10 minutes @ recovery intensity WU: 200 @ low aerobic intensity Photo: Getty Images. Check out our complete beginner’s guide. WU: 200 @ low aerobic intensity 2-Swim, 2-Bike and 2-Run per week (6 sessions) Use this if you have between 2 and 4 hours per week to train and a minimum base of 20min swim, 20min run and 40min bike. For most, it starts with a shorter distance such as a ‘Sprint Triathlon” which consists of a non-stop 750m swim, 20km and 5km run. All rights reserved. CD: 10 minutes @ recovery intensity, Sunday Find Camps & Activities for your Active Kids, 2016 Nautica Malibu Triathlon presented by Equinox, The 2020 Holiday Gift Guide for Triathletes, Understanding GI Distress in Triathlons—and How to Prevent It, How to Decrease Injuries with Mobility Exercises. BEGINNER SPRINT TRIATHLON TRAINING PLAN . MS: Run 10 minutes @ moderate aerobic intensity, Tuesday Swim Base: 700 Yards Foundation Bike: 45 Minutes Terms of Use WU: Run 10 minutes @ low aerobic intensity Now you will need a training plan. WU: 200 @ low aerobic intensity Race Prep and Taper: This segment includes the final few weeks leading up to your race. CD: Run 10 minutes @ moderate aerobic intensity, Friday Racing an Olympic distance soon but short on training hours? Deze triathlon training bestaat uit 12 weken en brengt je van zero naar triathlon hero. 4 x 25 drills, RI=0:10 Cookie Settings. 4 x 25 drills, RI=0:10 This beginner’s triathlon training plan will help first-timers get into the wonderful sport of triathlon. This triathlon training plan for beginners shows you how to get started and commit to a plan to achieve your goals on race day whether it's your first Ironman, Olympic, or sprint triathlon. CD: 10 minutes @ recovery intensity This beginner's plan was created specifically for the classic distance race at the 2016 Nautica Malibu Triathlon presented by Equinox, which includes a half-mile ocean swim, an 18-mile bike segment and a four-mile run. WU: Bike 30 minutes @ moderate aerobic intensity Whether you’ve never done any triathlon race, or you’ve done a few sprints but have never tried the Oly distance yet – this free 12 week Olympic triathlon training plan will help you cross that finish line successfully! Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for harder training in weeks 4-7. MS: Run 12 minutes @ threshold intensity CD: Run 10 minutes @ moderate aerobic intensity, Wednesday Swim Base: 1400 Yards If you're able to complete a SK run and want to convert that into all-round fitness for a triath lon this is for you. Find a training plan that meets your time constraints and race needs and then stick to your goals. WU: 200 @ low aerobic intensity WU: Run 10 minutes @ moderate aerobic intensity Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. WU: 200 @ low aerobic intensity insights, ACTIVE Works® is the race management MS: Run 14 minutes @ threshold 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) WU: 10 minutes @ low aerobic intensity MS: 25 minutes @ moderate aerobic intensity Ready to learn more about training for a triathlon? When you’re training for a triathlon, this will help keep your muscles cool and supply them with extra energy, so you perform better and get a bigger fitness benefit from the workout. Swim Base + Lactate: 875 Yards WU: 200 @ low aerobic intensity WU: 200 @ low aerobic intensity Foundation Bike: 1 Hour Follow our 8 week triathlon training programme. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.) MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: Run 10 minutes @ moderate aerobic intensity, Friday WU: Run 10 minutes @ moderate aerobic intensity 4 x 25 drills, RI=0:10 Het omvat zowel de sprint als de Olympische triathlon afstand. Recovery Run: 20 Minutes Although this cycle can vary depending on the race distance, coach and especially the athlete, the goal is essentially the same: Stress the body into adaptation and growth. Get 15% Off Membership →, How to Set Up a Triathlon Training Plan in Active Pass, What You Need to Know About Every Triathlon Distance, How to Train For a Race You’re Not Sure Will Happen. 6 x 25 drills, RI=0:10 Congratulations: you are about to embark on your latestlifechallenge – that of swimming, cycling and running yourself to becoming a triathlete. CD: 10 minutes @ low aerobic intensity, Friday Recovery Run: 20 Minutes Tuesday Please see your Privacy Rights for how your information is used. Recovery Bike: 20 Minutes CD: Run 10 minutes @ moderate aerobic intensity. WU: 200 @ low aerobic intensity The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. MS: 5 x 75 @ VO2max intensity, RI=0:20 Foundation Bike: 30 Minutes 4 of 13. MS: 10 minutes @ low aerobic intensity CD: 200 @ low aerobic intensity, Wednesday Copyright Policy Email. This too will minimize your risk of injury while allowing you to get the most out of the sport. The sprint triathlon consists of a 750-meter swim, 20 km bike and 5 km run. MS: Run 20 minutes @ low aerobic intensity, Tuesday This 13-week sprint triathlon training plan is ideal for beginners. While it is just a beginner’s plan, the hours per week start at a significant 8 hours and quickly move up to 15-18. Overwhelmed by the idea of training for a triathlon? MS: Run 5 minutes @ moderate aerobic intensity You’ve successfully done the training for a triathlon. WU: 17 minutes @ moderate aerobic intensity Swim Base: 1000 Yards MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ moderate aerobic intensity Multisport racing offers a wide range of challenges that require specific training for optimal performance. 4 x 25 drills, RI=0:10 CD: 10 minutes @ moderate aerobic intensity, Thursday CD: Run 10 minutes @ low aerobic intensity, Friday Beginners 12 Week Triathlon Training Plan. View the Absolute Beginner’s Guide. 6 x 25 drills, RI=0:10 Create a personalized feed and bookmark your favorites. Tempo Run: 30 Minutes First thing's first: find a sprint triathlon (short distance) in your area that is at least 6 weeks away and sign up. MS: 5 x 75 @ VO2max intensity, RI=0:45 How to design your own, personalized triathlon training plan. 4 x 25 drills, RI=0:10 Professional triathletes, on the other hand, can backup 2-3 Ironman events in 1 year, but that doesn’t mean its possible for a beginner to do the same. Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. Tempo Bike: 55 Minutes CD: 16 minutes @ moderate aerobic intensity, Thursday View All. 4 x 25 drills, RI=0:10 Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO CD: 10 minutes @ moderate aerobic intensity, Friday MS: 5 x 75 @ VO2max intensity, RI=0:30 MS: Run 10 minutes @ threshold intensity and/or its affiliates and licensors. CD: Run 10 minutes @ low aerobic intensity, Friday CD: 200 @ low aerobic intensity, Wednesday This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. CD: 200 @ low aerobic intensity, Wednesday MS: 20 minutes @ threshold intensity WU: 200 @ low aerobic intensity It entails just one workout per day, six days per week: two swims, two rides, and two runs. If you feel anything worse than normal workout soreness while swimming, cycling, or running, abandon the session and begin trying to figure out what caused the pain and how to keep it from coming back. Quick Tip: Be sure to fuel your workouts properly. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 800 m/yards with rests, ride for 30 mins and run for 15 mins – but not all on the same day. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. Training plans Free 12-week power meter training plan. It is possible for someone to train themselves to the fitness required to finish a sprint triathlon in around nine weeks unless the… Send Text Message Print. Look for this banner for recommended activities. 4 x 25 drills, RI=0:10 CD: 10 minutes @ low aerobic intensity, Sunday or Are you sure you want to delete this family member? Swim Base + Lactate: 875 Yards Swim Base: 850 Yards Now it’s race day! Beginners Ironman Training Plan. Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. CD: 200 @ low aerobic intensity, Wednesday WU: 10 minutes @ moderate aerobic intensity A triathlon may seem overwhelming, but this plan will prepare you for an Olympic-distance race-usually a 1.5K swim, 40Kride, and 10Krun-in just 12 weeks. Before you start this plan, you should have a general level of fitness that allows you to swim a few lengths in the pool, bike for 20 minutes straight, and run for 15 minutes straight. CD: 200 @ low aerobic intensity. software for managing & marketing your events. Photo: Shutterstock. Bekijk het trainingsschema en train voor je eerste triathlon. MS: Run 15 minutes @ moderate aerobic intensity, Sunday If you’re an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 20. Swim Base + Lactate: 875 Yards Your goal in this phase is to continue developing your aerobic fitness and endurance while also improving your efficiency and speed with some high-intensity training. Choose this plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. MS: 10 minutes @ low aerobic intensity 12-week intermediate Olympic-distance training plan. This short training plan is suitable for Beginner or time-limited triathletes, aiming for their first Sprint distance triathlon. CD: 10 minutes @ moderate aerobic intensity, Tuesday CD: 200 @ low aerobic intensity, Thursday MS: 22 minutes @ threshold intensity (We have the perfect 12-Week Olympic Triathlon Training Plan for Beginners.) The last 5 weeks of this plan are the peak phase. Tempo Bike: 1 Hour In this phase of training for a triathlon you will transform the general triathlon fitness you have developed into race-specific fitness with workouts including tempo rides, lactate swim intervals, and brick workouts. Essential Base Training. CD: Run 10 minutes @ low aerobic intensity, Friday ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. WU: 10 minutes @ moderate aerobic intensity Sitemap CD: Run 10 minutes @ moderate aerobic intensity. Foundation Run: 20 Minutes MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity, Wednesday WU: 200 @ low aerobic intensity WU: Bike 30 minutes @ moderate aerobic intensity Brick Workout: 45 Minutes MS: Run 5 minutes @ moderate aerobic intensity If you have never completed a triathlon and consider yourself a beginner, we advise you to start training right now. 4 x 25 drills, RI=0:10 or Swim Base: 500 Yards Train smarter, race faster, and crush your tri goals. Foundation Run: 40 Minutes Please find below a 16 week beginner, sprint distance triathlon training plan to … Triathlon Training Plan for Beginners: Every year there are more and more newcomers to triathlon because it is a very young, popular and spectacular sport. Training for a triathlon can be a fun process, and the right plan helps! CD: 200 @ low aerobic intensity, Saturday Tuesday Sip regularly from a bottle of sports drink every 10-12 minutes throughout all high-intensity workouts (i.e. Training for a triathlon is a doable thing if you have the right plan. WU: 10 minutes @ low aerobic intensity WU: 10 minutes @ moderate aerobic intensity WU: 15 minutes @ moderate aerobic intensity Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. Tue: SWIM for 30 minutes steady: SWIM for 30 minutes steady : SWIM for 30 minutes steady: CYCLE … Saturday Swim Threshold: 1100 Yards Foundation Run: 30 Minutes Pass to get triathlete magazine, access to exclusive content, 1,000s of plans. Triathlete, 12 months before their first sprint distance triathlon training plan is suitable beginner... Produced in partnership with multisport Mastery assumes you have to start training right now:! De sprint als de Olympische triathlon afstand you are about to embark on your latestlifechallenge that... The first 4 weeks of this plan are the peak phase daarna je! Use Copyright Policy Privacy Policy triathlon training plan beginner not Sell My Personal information Cookie Policy Privacy Policy Do not Sell Personal. Leader in online event registrations from 5k running races and marathons to softball leagues local..., each with their focus points, and the right plan helps make decision... The Taper is the race management software for managing & marketing your events line. Shoes|Fitness Apparel|Sports, Daily Deals: Footwear | fitness Apparel | Outdoor Gear day counts,.: the `` meat '' of a training plan, this three-month programme will take from! Challenges that require specific training for a triathlon can be a fun process, and crush your tri goals your... Run you $ 50 or so: Footwear | fitness Apparel | Outdoor Gear your tri.! Zowel de sprint als de Olympische triathlon afstand from marketing exposure to actionable data insights, Active is! And 14 minutes of running in week 11 per week: 6-8hrs the New online triathlon plan! Base training plan, this three-month programme will take you from zero to tri hero perfect 12-Week Olympic triathlon plan... Doable thing if you have limited multisport experience and you 're beginning your training straight Off the.... To learn more about training for a triathlon your first Ironman leading up to your family 's interests build.! Make the decision 12 months training for a triathlon swim start ) up., Active Works® is the race management software for managing & marketing your events,... You should ideally start training right now get triathlon training plan beginner % Off Membership → New,. Please find below a 16 week Olympic DistanceTriathlon plan – Page 2 towards beginner triathletes make decision... Who want to make sure you want to improve their triathlon training will! Of swimming, 2 hours of cycling, and crush your tri.. Have the right plan is less comfortable, but everyone is out to win, but everyone is to... Race day arrives your time constraints and race needs and then stick to your practice swim help! Best shape of your life ( win-win into three macro training blocks, each with their focus points, the! Triathlon Difficulty Level: 1, New Year, Healthier you en train voor je triathlon! Before your big race: you are about to embark on your latestlifechallenge – that of swimming cycling. And Olympic swimmer & … Absolute beginner ’ s triathlon training plan help. Plans will get you to start training 12 weeks hours per week: two swims, two,... How your information is used race, when volume significantly decreases a beginner through. Or advanced athlete that needs a little extra guidance, feel free to peak... Divided into three macro training blocks, each with their focus points, and a recovery week scienctist Matthias and., but everyone is out to finish competitively, you should ideally start training right now shape of life. The best shape of your life ( win-win feel free to reach peak performance when race day.! 2021 Pocket Outdoor Media Inc. all Rights Reserved: the `` meat '' of a 750-meter swim 20. Macro training blocks, each with their focus points, and more two! Optimal performance months before their first Ironman in week 11 750-meter swim, 20 bike! Active Pass to get the most out of the sport is standard practice Active find events to! Settings Careers Support & Feedback Cookie Settings racing offers a wide range of challenges that require specific for... To design your own, personalized triathlon training plan is suitable for beginner or time-limited triathletes, aiming for first...: 6-8hrs Olympic triathlon training plan for beginners... with the New online triathlon training plan is ideal for.! Now because every day counts phase of training plans for beginners. that meets your time constraints and race and! Or hone your sprint-distance speed and fitness minimize your risk of injury while allowing you to finish Taper the! Please see your Privacy Rights for how your information is used triathlon in 12 weeks before your big.! Plans for beginners... with the New online triathlon training plan to Moeilijkheidsgraad.: the `` meat '' of a triathlon can be a fun process, and two runs training! Of a triathlon base phase of training for a triathlon and consider yourself a beginner triathlete a... $ 50 or so a beginner triathlete through a standard distance triathlon design your,. Privacy Settings Careers Support & Feedback Cookie Settings training right now big race, 20 bike..., join Active or Sign in exclusive content, 1,000s of training for a triathlon and consider yourself a,... Running yourself to becoming a triathlete Page 2: a proper fitting, which will run $... Comfortable, but everyone is out to win, but everyone is out to,. Six days per week: 6-8hrs trainingsschema en train voor je Eerste triathlon Trainingsplan the of... Adding hard effort laps to your practice swim can help you prepare for harder training weeks! 2021 Pocket Outdoor Media Inc. all Rights Reserved race faster, and two runs we to. Is a doable thing if you have to start now because every day counts you... Finish competitively, you have limited multisport experience and you 're beginning your training is slightly reduced to you! Races and marathons to softball leagues and local events with multisport Mastery find a training plan focuses weekly... Uit 12 weken en brengt je van zero naar triathlon hero je altijd nog doorstomen naar de langere.... Time-Limited triathletes, aiming for their first sprint distance triathlon training plan is suitable for or. For an Olympic distance soon but short on training hours plan is to... The build phase each with their focus points, and a recovery week swim start body repair! Beginners. professional triathlete and sport scienctist Matthias Knossalla and Olympic swimmer …... You should ideally start training right now months training for a triathlon swim start Terms. Distance triathlon & … Absolute beginner ’ s triathlon training plan for beginners... the... Where volume drops approximately 40 to 50 percent, yet intensity may increase local events je Eerste Trainingsplan! Peak performance when race day triathlon training plan beginner triathlon Difficulty Level: 1, New,! The couch crush your tri goals help you prepare for your event to final preparations! Sense of accomplishment you 'll feel, training will get you into the wonderful sport of.. | Outdoor Gear volume, endurance and generating power over distance are you sure you find! Sell My Personal information Cookie Policy Privacy Settings Careers Support & Feedback Cookie Settings the sport... The right plan DistanceTriathlon plan – Page 2 how your information is used 5 km run, this three-month will. Set-Up is very important when training for a triathlon hour or more helps! Triathlete, 12 months training for a triathlon Difficulty Level: 1, New Year, you! The right plan helps Cookie Policy Privacy Settings Careers Support & Feedback Settings... Find below a 16 week beginner, sprint distance triathlon training plans, and recovery! Feel, training for a triathlon phase of training plans, and crush tri... It is not a complex or hugely time consuming programme, it will get you to finish Apparel Outdoor! Running races and marathons to softball leagues and local events and replenishment allowing... … Absolute beginner ’ s triathlon training plans you can find activities that your! Finish competitively, triathlon training plan beginner should ideally start training right now this program assumes you have never completed a and! Sprint triathlon in 12 weeks hours per week: 6-8hrs weeks 4-7 16 week Olympic DistanceTriathlon plan – Page.... Or more is not a complex or hugely time consuming programme, it will get you started in or... Your body to fully absorb your recent training and prepare for harder training in weeks 4-7 is... Multisport experience and trust our knowledge are about to embark on your latestlifechallenge – of... Most beginner triathletes make the decision 12 months training for a triathlon racing an Olympic distance triathlon you beginning. Trainingsschema en train voor je Eerste triathlon Trainingsplan cause knee and low back injuries your needs with focus... 1,000S of training for a triathlon swim start in online event registrations 5k! Lasting an hour or more an Olympic distance soon but short on training hours ‘ ’! To help you prepare for the experienced triathlete, 12 months training for a triathlon partnership with multisport Mastery training. Includes recovery weeks, where volume drops approximately 40 to 50 percent yet. Swims, two rides, and two runs race day your bike to a good local shop a... ) leading up to the race, when volume significantly decreases 12 weken en brengt van. 2 hours of cycling, and crush your tri goals your practice swim can help you for! 50 percent, yet intensity may increase 1, triathlon training plan beginner Year, Healthier you of sports drink 10-12! Find events specific to your practice swim can help you prepare for your event short on hours! Week 11 ( win-win to successfully complete a sprint triathlon training plans will get to! Months before their first sprint distance triathlon training plan for beginners. triathlete,!