Triathlon Training Plan Examples

=== 3 Workouts per Week ===

Monday
• SWIM - OFF
• BIKE - OFF
• RUN - OFF
Tuesday
• SWIM - Long and easy with technique work
• BIKE - Swim/Bike Transition, include some VO2Max work
• RUN - OFF
Wednesday
• SWIM - OFF
• BIKE - OFF
• RUN - VO2Max
Thursday
• SWIM - Threshold
• BIKE - OFF
• RUN - OFF
Friday
• SWIM - OFF
• BIKE - Threshold, include some Bike/Run transitions
• RUN - Easy
Saturday
• SWIM - Long, include a VO2Max set
• BIKE - Long and easy
• RUN - OFF
Sunday
• SWIM - OFF
• BIKE - OFF
• RUN - Long, include some threshold work

=== 4 Workouts per Week ===

Monday
• SWIM - OFF
• BIKE - OFF
• RUN - OFF
Tuesday
• SWIM - Long and Easy
• BIKE - Swim/Bike Transition, include some VO2Max work
• RUN - OFF
Wednesday
• SWIM - Long, include a VO2Max set
• BIKE - OFF
• RUN - VO2Max
Thursday
• SWIM - OFF
• BIKE - Threshold
• RUN - Bike/Run Transition
Friday
• SWIM - Threshold
• BIKE - Easy
• RUN - OFF
Saturday
• SWIM - OFF
• BIKE - OFF
• RUN - Long, include some threshold work
Sunday
• SWIM - Technique/Easy
• BIKE - Long, include some threshold work
• RUN - Easy

=== 5 Workouts per Week ===

Monday
• SWIM - OFF
• BIKE - OFF
• RUN - OFF
Tuesday
• SWIM - Technique/Easy
• BIKE - Swim/Bike Transition, include some VO2Max work
• RUN - Easy
Wednesday
• SWIM - Long, include a VO2Max set
• BIKE - Easy
• RUN - VO2Max
Thursday
• SWIM - OFF
• BIKE - Threshold
• RUN - Bike/Run Transition
Friday
• SWIM - Threshold
• BIKE - Easy
• RUN - OFF
Saturday
• SWIM - Technique/Easy
• BIKE - OFF
• RUN - Long, include some threshold work
Sunday
• SWIM - Long and Easy
• BIKE - Long, include some threshold work
• RUN - Easy

• Tips For Triathletes On Training And Racing The Swim Leg Of A Triathlon

• Determine a Goal Time for Your Triathlon Swim

• Triathlon Training Plan Examples

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