The 12 week programme is phased as follows:
- Four weeks build routine
- Four weeks build engine
- Three weeks race specific
- One week taper
To follow our triathlon training programmes fully, you can expect to commit to the following levels of training for each of the 12 weeks before your triathlon.
|
Level of Experience
|
Blenheim
|
London
|
|
Novice
|
4-6hrs
|
6-8hrs
|
|
Intermediate
|
5-8hrs
|
7-9hrs
|
a sample swim training day Monday Blenheim Novice Week 9
- Swim 250m Warm Up
- Swim 1 x 25m at Effort Level 1 (Easy/ Cool Down Pace; 400m/ 20 minutes)
- Swim 1 x 25m at Effort Level 2 (Comfortable but aware of pace; 400m/ 8-10 minutes)
- Swim 1 x 25m at Effort Level 3 (Uncomfortable pace; 200m/ 5 minutes)
- Swim 1 x 25m at Effort Level 4 (Hard and fast pace)
- Swim 8 x 25m at EL3 Rest for 40 seconds
- Swim 4 x 50m at EL3 Rest for 25 seconds
- Swim 2 x 100m at EL3 rest for 45 seconds
- Swim 1 x 200m at EL2 rest for 90 seconds
- Swim 100m Cool Down
- Total Distance 1250m
Your training diary, which is part of the PDF you receive from us, has space for you to write down specific information about how the session went so that you can monitor your progress throughout your training programme. a sample bike training day Tuesday London Novice Week 11
- Bike 15 minutes EL1
- Bike 7 x 2 minutes at EL4 & 2 minutes at EL1 (N.B. The EL4's are as hard as you can maintain for two minutes)
- Bike 15 minutes EL1
Your training diary, which is part of the PDF you receive from us, has space for you to write down specific information about how the session went so that you can monitor your progress throughout your training programme. a sample run training day Thursday Blenheim Intermediate Week 8
- Run 10 minutes EL1
- Run 6 x 90 seconds Hill EL4, Jog downhill recovery EL1
- 10 minutes EL1
Your training diary, which is part of the PDF you receive from us, has space for you to write down specific information about how the session went so that you can monitor your progress throughout your training programme. |
