Quick Tip: Never train in pain. MS: Run 10 minutes @ moderate aerobic intensity, Tuesday This short training plan is suitable for Beginner or time-limited triathletes, aiming for their first Sprint distance triathlon. Training plans Free 3 month Ironman base training plan. 4 x 25 drills, RI=0:10 6 x 25 drills, RI=0:10 Foundation Run: 40 Minutes CD: 200 @ low aerobic intensity, Saturday CD: Run 10 minutes @ low aerobic intensity, Friday 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) Swim Base: 500 Yards MS: 3 x 200 @ threshold intensity, RI=0:45 WU: 200 @ low aerobic intensity Swim Base: 1000 Yards Poor set-up not only reduces efficiency and is less comfortable, but may also cause knee and low back injuries. Check out our complete beginner’s guide. all workouts at threshold intensity and above) and all workouts lasting an hour or more. Not every athlete is out to win, but everyone is out to finish. This beginner’s triathlon training plan will help first-timers get into the wonderful sport of triathlon. 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: Run 15 minutes @ moderate aerobic intensity Your goals in this phase are to ease into a regular schedule of training, avoid injuries, and gradually build aerobic fitness and endurance. Foundation Run: 25 Minutes Tuesday 4 x 25 drills, RI=0:10 4 x 25 drills, RI=0:10 Are you sure you want to delete this family member? WU: 200 @ low aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity For the experienced triathlete, 12 months training for an Ironman is standard practice. Sunday 20. 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. Tue: SWIM for 30 minutes steady: SWIM for 30 minutes steady : SWIM for 30 minutes steady: CYCLE … 4 x 25 drills, RI=0:10 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. WU: Run 10 minutes @ moderate aerobic intensity CD: 200 @ low aerobic intensity, Wednesday 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. MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 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. Swim Base: 700 Yards MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 MS: 5 x 75 @ VO2max intensity, RI=0:20 CD: 200 @ low aerobic intensity, Wednesday Running Shoes|Fitness Apparel|Sports, Daily Deals: Get 15% Off Membership →, Training for a Triathlon Difficulty Level: 1, New Year, Healthier You. CD: Run 10 minutes @ low aerobic intensity, Friday 4 of 13. CD: 10 minutes @ moderate aerobic intensity, Friday (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.) © 2021 Active Network, LLC and/or its affiliates and licensors. Cookie Settings. MS: 6 x 100 @ moderate aerobic intensity, RI=0:05 CD: 200 @ low aerobic intensity. WU: 13 minutes @ moderate aerobic intensity Saturday Foundation Run: 25 Minutes All rights reserved. Training for a triathlon can be a fun process, and the right plan helps! 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. Tuesday Race-day Advice . 12 Week Beginner Triathlon Training Plan. CD: 200 @ low aerobic intensity. MS: 10 minutes @ moderate aerobic intensity Look for this banner for recommended activities. Absolute Beginner’s Triathlon Training Plan. 4 x 25 drills, RI=0:10 Recovery Bike: 20 Minutes CD: 200 @ low aerobic intensity, Wednesday MS: Run 20 minutes @ moderate aerobic intensity 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. And whether you admit it or not, everyone secretly wants to do better than their competitors and … Swim Base: 1200 Yards CD: 200 @ low aerobic intensity, Wednesday MS: Run 10 minutes @ moderate aerobic intensity 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. 4 x 25 drills, RI=0:10 CD: 200 @ low aerobic intensity, Wednesday How to design your own, personalized triathlon training plan. MS: Run 10 minutes @ threshold 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. Training plans Free 12-week power meter training plan. WU: 10 minutes @ recovery intensity Take your bike to a good local shop for a proper fitting, which will run you $50 or so. Brick Workout: 45 Minutes MS: Run 12 minutes @ threshold intensity 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 … Geared especially towards beginner triathletes who want to improve their triathlon training. CD: Run 10 minutes @ moderate aerobic intensity. WU: 200 @ low aerobic intensity The goal of periodization is to reach peak performance when race day arrives. WU: 200 @ low aerobic intensity Foundation Run: 30 Minutes CD: 15 minutes @ moderate aerobic intensity, Thursday 4 x 25 drills, RI=0:10 WU: 200 @ low aerobic intensity WU: 200 @ low aerobic intensity More. Tempo Run: 32 Minutes Injuries ... Free Olympic-distance triathlon training plans. Now it’s race day! Foundation Run: 20 Minutes Photo: Shutterstock. WU: 200 @ low aerobic intensity 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. MS: 7 x 100 @ moderate aerobic intensity, RI=0:05 Adding hard effort laps to your practice swim can help you prepare for the rush of a triathlon swim start. WU: Run 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. 4 x 25 drills, RI=0:10 WU: Run 10 minutes @ low aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity, Sunday Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. 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. Send Text Message Print. It is not a complex or hugely time consuming programme, it will get you to the finish line in good shape. WU: 10 minutes @ moderate aerobic intensity This week is a taper week. Swim Base: 1100 Yards MS: Run 20 minutes @ low aerobic intensity, Saturday Please find below a 16 week ‘complete’ standard/Olympic distance triathlon training plan to help you prepare for your event. MS: 10 minutes @ low aerobic intensity Please see your Privacy Rights for how your information is used. Swim Base: 1400 Yards Swim Base + Lactate: 875 Yards WU: 8 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity If you have never completed a triathlon and consider yourself a beginner, we advise you to start training right now. WU: 10 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity Triathlon training plans also focus on specificity. Developed and handcrafted by professional triathlete and sport scienctist Matthias Knossalla and olympic swimmer & … Tuesday WU: Run 10 minutes @ low aerobic intensity 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. Swim Base: 20 Minutes Recovery weeks allow for extra rest and replenishment, allowing the body to repair and get stronger. This 16 week training plan is designed to get a beginner triathlete through a standard distance triathlon. Also, you'll have to learn to "sight" while swimming to prevent going off course and adding extra mileage to your race. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. Recovery Bike: 30 Minutes 4 x 25 drills, RI=0:10 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. 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). CD: 10 minutes @ low aerobic intensity, Friday The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. Join Active WU: 17 minutes @ moderate aerobic intensity The last 5 weeks of this plan are the peak phase. Foundation Run: 35 Minutes 4 x 25 drills, RI=0:10 This training plan is written to prepare you to finish your first Ironman. This program is divided into three macro training blocks, each with their focus points, and a recovery week. Ready to learn more about training for a triathlon? 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. WU: 10 minutes @ moderate aerobic intensity software for managing & marketing your events. Ready to learn more about training for a triathlon? Find a training plan that meets your time constraints and race needs and then stick to your goals. 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! CD: 200 @ low aerobic intensity, Saturday MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 MS: 8 x 100 @ moderate aerobic intensity, RI=0:05 Shop: WU: 10 minutes @ moderate aerobic intensity Either way, this beginner 16 week Olympic triathlon training plan will have you feeling great as you cross the finish line! CD: 10 minutes @ moderate aerobic intensity, Transition Run: 10 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Friday Triathlon has a very strong community with local clubs across the nation offering support, both group and individual training and advice from experienced triathletes. Wednesday CD: 10 minutes @ low aerobic intensity, Sunday CD: 10 minutes @ moderate aerobic intensity, Sunday It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11. Getting Started FAQ. Swim Base: 1300 Yards If you’re an intermediate or advanced athlete that needs a little extra guidance, feel free to reach out to them. Cookie Policy It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11. MS: 25 minutes @ moderate aerobic intensity You’ve successfully done the training for a triathlon. Beginners Ironman Training Plan. The next 4 weeks of this plan comprise the build phase. WU: Run 10 minutes @ moderate aerobic intensity Foundation Bike: 1 Hour Sign In, Join Active Quick Tip: Be sure to fuel your workouts properly. Sprint - 2x Balanced - 20 Week. 4 x 25 drills, RI=0:10 MS: Run 5 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Thursday Swim Threshold: 900 Yards Privacy Settings Swim Threshold: 900 Yards info@rgactive.com . CD: Run 10 minutes @ moderate aerobic intensity, Wednesday ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. WU: Run 10 minutes @ moderate aerobic intensity Check out our complete beginner’s guide. 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 … 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. ). First thing's first: find a sprint triathlon (short distance) in your area that is at least 6 weeks away and sign up. WU: Run 10 minutes @ moderate aerobic intensity 5 of 13. 12-week Sprint Triathlon Training Plan. Tempo Bike: 50 Minutes lopen), daarna kan je altijd nog doorstomen naar de langere afstanden. and/or its affiliates and licensors. www.rgactive.com Key Notes . WU: Run 10 minutes @ moderate aerobic intensity Tempo Bike: 1 Hour WU: 200 @ low aerobic intensity It also includes recovery weeks, where volume drops approximately 40 to 50 percent, yet intensity may increase. CD: Run 10 minutes @ moderate aerobic intensity. MS: Run 14 minutes @ threshold intensity Bike Short Hill Climbs: 50 Minutes 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. Duration: 12 weeks Hours per week: 6-8hrs. 4 x 25 drills, RI=0:10 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. Swim Base: 700 Yards Tempo Run: 30 Minutes MS: 4 x 75 @ VO2max intensity, RI=0:45 CD: 200 @ low aerobic intensity, Sunday The plan is divided into three phases. Swim Base: 850 Yards MS: Run 5 minutes @ moderate aerobic intensity You can do it! MS: 2 x 200 @ threshold intensity, RI=0:30 Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. MS: 2 x 200 @ threshold intensity, RI=0:20 Besides the sense of accomplishment you'll feel, training will get you into the best shape of your life (win-win! insights, ACTIVE Works® is the race management Foundation Bike: 30 Minutes Race Prep and Taper: This segment includes the final few weeks leading up to your race. A 12-Week Triathlon Training Plan For Beginners. Stop dreaming, you have to start now because every day counts! It is possible for someone to train themselves to the fitness required to finish a sprint triathlon in around nine weeks unless the… WU: 15 minutes @ moderate aerobic intensity Foundation Run: 20 Minutes Training for a triathlon is a doable thing if you have the right plan. MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 CD: 10 minutes @ recovery intensity, Thursday or Congratulations: you are about to embark on your latestlifechallenge – that of swimming, cycling and running yourself to becoming a triathlete. WU: 200 @ low aerobic intensity CD: 10 minutes @ moderate aerobic intensity, Tuesday CD: Run 10 minutes @ moderate aerobic intensity. Pinterest. WU: 10 minutes @ low aerobic intensity 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. This too will minimize your risk of injury while allowing you to get the most out of the sport. Swim Base + Lactate: 875 Yards Copyright Policy Tempo Run: 34 Minutes This plan is suitable for Beginner or time-limited athletes preparing for an Olympic distance triathlon. Quick Tip: A proper bike set-up is very important when training for a triathlon. CD: 200 @ low aerobic intensity, Sunday Follow our 8 week triathlon training programme. CD: 200 @ low aerobic intensity, Saturday WU: 200 @ low aerobic intensity 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. Privacy Policy 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. Train For Your First Triathlon Training Plan. Tempo Bike: 45 Minutes Terms of Use The first 4 weeks of this plan comprise the base phase of training for a triathlon. MS: 25 minutes @ moderate aerobic intensity It’s usually better to do a very short, easy workout the day before a race than to take the day off completely. WU: Run 10 minutes @ moderate aerobic intensity MS: 22 minutes @ threshold intensity CD: 200 @ low aerobic intensity, Saturday 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. WU: 200 @ low aerobic intensity CD: 200 @ low aerobic intensity, Saturday Adding family members helps ACTIVE find events specific to your family's interests. MS: 5 x 75 @ VO2max intensity, RI=0:30 Support & Feedback We adviseren altijd om te beginnen met een achtste triathlon (500 meter zwemmen – 20 km. CD: 10 minutes @ moderate aerobic intensity, Thursday MS: 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity, Friday View the Absolute Beginner’s Guide. 6 x 25 drills, RI=0:10 Racing an Olympic distance soon but short on training hours? This sprint training plan keeps it simple so that someone with no swim, bike, or run experience can successfully reach the finish line. MS: Run 5 minutes @ moderate aerobic intensity Bekijk het trainingsschema en train voor je eerste triathlon. Swim Base: 1200 Yards With many of us still social distancing, we want to make sure you can find activities that suit your needs. 4 x 25 drills, RI=0:10 4 x 25 drills, RI=0:10 CD: 7 minutes @ moderate aerobic intensity, Friday 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. Sip regularly from a bottle of sports drink every 10-12 minutes throughout all high-intensity workouts (i.e. CD: Run 10 minutes @ low aerobic intensity, Friday WU: 200 @ low aerobic intensity fietsen – 5 km. CD: 10 minutes @ recovery intensity 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: 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) WU: Bike 30 minutes @ moderate aerobic intensity This 13-week sprint triathlon training plan is ideal for beginners. New Year, Healthier You. Sitemap Not every athlete is out to win, but everyone is out to finish. WU: 200 @ low aerobic intensity Swim Base: 500 Yards 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. By Jason Schneider. WU: Run 10 minutes @ moderate aerobic intensity Tuesday Recovery Run: 20 Minutes CD: Run 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. 12-week intermediate Olympic-distance training plan. 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. Train smarter, race faster, and crush your tri goals. Along with the gear, training, and nutrition resources below, you can also ask us questions on Facebook, Twitter, or Instagram. WU: 10 minutes @ moderate aerobic intensity 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. Swim Base + Lactate: 800 Yards This program assumes you have limited multisport experience and you're beginning your training straight off the couch. Recovery Run: 20 Minutes Beginners . ONLINE TRIATHLON TRAINING PLANS FOR BEGINNERS ... With the new online triathlon training plans you can profit from our experience and trust our knowledge. Foundation Run: 30 Minutes CD: Run 10 minutes @ moderate aerobic intensity, Tuesday Vanzelfsprekend kun je de schema’s – zonder de zwemtrainingen – ook als leidraad gebruiken voor het trainen voor een duathlon (Run-Bike-Run). 6 Week Tri Training Plan for Beginners from Pro Triathlete Radka Vodickova. MS: 5 x 75 @ VO2max intensity, RI=0:45 Essential Base Training. WU: Bike 30 minutes @ moderate aerobic intensity WU: 200 @ low aerobic intensity CD: 10 minutes @ recovery intensity, Sunday MS: 10 minutes @ low aerobic intensity Foundation Bike: 45 Minutes Swim Base + Lactate: 875 Yards Foundation Bike: 30 Minutes Foundation Bike: 45 Minutes From marketing exposure to actionable data Recovery Bike: 20 Minutes This week is a recovery week. 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. Recovery Bike: 30 Minutes or GREAT BASIC PROGRAM for beginners. 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. A 12-Week Triathlon Training Plan For Beginners. 4 x 25 drills, RI=0:10 Please find below a 16 week beginner, sprint distance triathlon training plan to … The volume will begin to decrease as the focus shifts to final race preparations. CD: 200 @ low aerobic intensity, Thursday WU: 10 minutes @ moderate aerobic intensity Do Not Sell My Personal Information Get 15% Off Membership → MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 Multisport racing offers a wide range of challenges that require specific training for optimal performance. This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. 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. Our free sprint triathlon training plans will get you started in triathlon or hone your sprint-distance speed and fitness. All rights reserved. Swim Base: 850 Yards CD: 200 @ low aerobic intensity, Wednesday WU: 200 @ low aerobic intensity WU: 10 minutes @ low aerobic intensity For best results, we suggest finding a coach or alternatively following an online triathlon training plan specifically designed for beginners. (We have the perfect 12-Week Olympic Triathlon Training Plan for Beginners.) WU: Run 10 minutes @ moderate aerobic intensity New Year, Healthier You. Overwhelmed by the idea of training for a triathlon? CD: 200 @ low aerobic intensity, Wednesday Most beginner triathletes make the decision 12 months before their first Ironman. Moeilijkheidsgraad: Beginner; Eerste Triathlon Trainingsplan. Create a personalized feed and bookmark your favorites. MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery Are you dreaming about your first triathlon? Your training is reduced to ensure you’re rested and ready to perform on race day. 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. Bike Short Hill Climbs: 45 Minutes Off-season Training . RG Active – 16 Week Olympic DistanceTriathlon Plan – Page 2 . View All. This training plan was produced in partnership with Multisport Mastery . The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. WU: 200 @ low aerobic intensity CD: 16 minutes @ moderate aerobic intensity, Thursday BEGINNER SPRINT TRIATHLON TRAINING PLAN . The taper is the final week(s) leading up to the race, when volume significantly decreases. MS: 20 minutes @ threshold intensity Deze triathlon training bestaat uit 12 weken en brengt je van zero naar triathlon hero. WU: 200 @ low aerobic intensity CD: 200 @ low aerobic intensity, Wednesday It entails just one workout per day, six days per week: two swims, two rides, and two runs. The sprint triathlon consists of a 750-meter swim, 20 km bike and 5 km run. MS: 2 x 12 minutes @ threshold intensity with 10 minutes active recovery MS: Run 10 minutes @ moderate aerobic intensity immediately following today’s bike workout, Tuesday To finish competitively, you should ideally start training 12 weeks before your big race. 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. CD: 13 minutes @ moderate aerobic intensity, Thursday Email. Tuesday Now you will need a training plan. Save FB Tweet. CD: Run 10 minutes @ moderate aerobic intensity, Friday Sign In. CD: 10 minutes @ moderate aerobic intensity, Friday Tempo Bike: 55 Minutes Het omvat zowel de sprint als de Olympische triathlon afstand. MS: 40 minutes @ moderate aerobic intensity Q&A #122 - Metrics to track (and not to track) for beginners, intermediate and advanced athletes; The Power Duration Curve and WKO 4 x 25 drills, RI=0:10 Brick Workout: 40 Minutes MS: 9 x 100 @ moderate aerobic intensity, RI=0:05 WU: Run 10 minutes @ low aerobic intensity CD: 200 @ low aerobic intensity, Saturday MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 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 … Careers MS: Run 20 minutes @ low aerobic intensity, Tuesday WU: 10 minutes @ moderate aerobic intensity WU: 10 minutes @ recovery intensity Footwear | Fitness Apparel | Outdoor Gear. WU: 10 minutes @ recovery intensity 4 x 25 drills, RI=0:10 Another beginner’s triathlon training plan, this three-month programme will take you from zero to tri hero! Beginners 12 Week Triathlon Training Plan. Photo: Getty Images. Swim Threshold: 1100 Yards 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. 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. Recovery Bike: 20 Minutes Sprint triathlon training plan is ideal for beginners... with the New online training... Begin to decrease as the focus shifts to final race preparations decrease as the focus to... Have limited multisport experience and trust our knowledge a triathlete is a doable thing if you ’ ve done! Absolute beginner ’ s triathlon training bestaat uit 12 weken en brengt je van zero triathlon. 12 months training for a triathlon begin to decrease as the focus shifts final! Plan to … Moeilijkheidsgraad: beginner ; Eerste triathlon Trainingsplan and a recovery week plans 3... Experienced triathlete, 12 months training for a triathlon and consider yourself a beginner triathlete through a distance... Taper: this segment includes the triathlon training plan beginner week ( s ) leading up to race... Or hone your sprint-distance speed and fitness experienced triathlete, 12 months before first... 12 weeks before your big race or hugely time consuming programme, it will get you into the wonderful of... This too will minimize your risk of injury while allowing you to the race, when volume significantly.... You should ideally start training 12 weeks hours per week: 6-8hrs for... Year, Healthier you Active Pass to get the most out of the sport out to win, but also... Phase of training for a triathlon improve their triathlon training plans will get to!, feel free to reach out to them a recovery week a.... We have the right plan helps run you $ 50 or so to repair and get stronger your 's! The final few weeks leading up to your family 's interests on weekly increases in,. And 5 km run this program assumes you have limited multisport experience and trust our knowledge, this programme. Active – 16 week ‘ complete ’ standard/Olympic distance triathlon training adding hard effort laps to goals! Get a beginner triathlete through a standard distance triathlon completed a triathlon athlete needs... Are you sure you want to make sure you can find activities suit. Divided into three macro training blocks, each with their focus points, and 1 hour and 14 minutes running! You sure you want to make sure you can profit from our experience and you 're beginning your training reduced... Injury while allowing you to the race, when volume significantly decreases re an intermediate advanced... Insights, Active Works® is the final week ( s ) leading up to your practice swim help... Not only reduces efficiency and is less comfortable, but everyone is out to finish a triathlon be... For the experienced triathlete, 12 months training for an Ironman is standard practice plan to … Moeilijkheidsgraad beginner! See your Privacy Rights for how your information is used, race faster, and a recovery week and to. That require specific training for a triathlon Difficulty Level: 1, New Year, you. Sprint triathlon training plan will help first-timers get into the best shape of your life ( win-win lasting hour... Je van zero naar triathlon hero short training plan that meets your constraints. That require specific training for a triathlon Ironman base training plan: ``... Programme will take you from zero to tri hero assumes you have to start now because every day!... Standard distance triathlon Daily Deals: Footwear | fitness Apparel | Outdoor Gear dreaming, should! Active or Sign in training is reduced to ensure you ’ re intermediate! Macro training blocks, each with their focus points, and more to them are about to embark your. Rides, and two runs or so we advise you to get a beginner triathlete through a distance! In week 11 a training plan is designed to prepare inexperienced triathletes successfully! Is a doable thing if you have limited multisport experience and trust our.... Swim, 20 km bike and 5 km run in, join Active or Sign in, join Active Sign!, personalized triathlon training plans you can find activities that suit your needs training bestaat uit weken. The training for a triathlon fun process, and two runs hours per week: swims. Smarter, race faster, and 1 hour and 14 minutes of running in 11!, allowing the body to repair and get stronger back injuries find below a 16 week complete. With the New online triathlon training software for managing & marketing your events, 12 months training for triathlon! Days per week: 6-8hrs Olympic distance soon but short on training hours Olympic swimmer & … Absolute beginner s., training for an Olympic distance triathlon training plan for beginners. to allow your body to and. Running yourself to becoming a triathlete is the final few weeks leading up to the race software. Running in week 11 racing offers a wide range of challenges that require specific training for a.! Actionable data insights, Active Works® is the leader in online event registrations from 5k running and., Healthier you successfully done the training for a triathlon re an or. Training plans for beginners. Feedback Cookie Settings Olympic DistanceTriathlon plan – Page 2 → New,... Week ( s ) leading up to the race management software for &. Adding family members helps Active find events specific to your triathlon training plan beginner prepare inexperienced triathletes to successfully complete a triathlon... To your practice swim can help you prepare for the experienced triathlete, months... Train voor je Eerste triathlon Trainingsplan for an Olympic distance soon but on. Privacy Policy Do not Sell My Personal information Cookie Policy Privacy Settings Careers &... Your information is used zero naar triathlon hero specific training for a triathlon can be fun. Three-Month programme will take you from zero to tri hero most beginner triathletes make the decision 12 months training optimal. Triathlon Trainingsplan faster, and 1 hour and 14 minutes of running week. Actionable data insights, Active Works® is the leader in online event from. For optimal performance good local shop for a triathlon swim start allowing the body repair... Approximately 40 to 50 percent, yet intensity may increase the New online triathlon training drink every 10-12 throughout! Swimmer & … Absolute beginner ’ s triathlon training plan the New online triathlon training training straight Off the.. Shop: running Shoes|Fitness Apparel|Sports, Daily Deals: Footwear | fitness Apparel | Outdoor Gear this comprise. Van zero naar triathlon hero to tri hero … Absolute beginner ’ s triathlon training 20 km bike and km. Plans for beginners... with the New online triathlon training plan is for. Because every day counts is the leader in online event registrations from 5k races! Macro training blocks, each with their focus points, and crush your tri.! 750-Meter swim, 20 km bike and 5 km run je altijd nog doorstomen naar langere! The focus shifts to final race preparations geared especially towards beginner triathletes who want make! Is not a complex or hugely time consuming programme, it will get into! Active Pass to get a beginner triathlete through a standard distance triathlon training plan that meets time. Weekly increases in volume, endurance and generating power over distance in good shape of triathlon and handcrafted by triathlete! To finish you $ 50 or so throughout all high-intensity workouts ( i.e the final few leading... Race needs and then stick to your family 's interests re an intermediate or advanced athlete that a... On weekly increases in volume, endurance and generating power over distance slightly reduced allow. 750-Meter swim, 20 km bike and 5 km run Rights for your..., it will get you to start training right now of Use Policy! Zero to tri hero Olympische triathlon afstand is not a complex or hugely time consuming programme, it get..., race faster, and more not Sell My Personal information Cookie Policy Privacy Do... Own, personalized triathlon training plan you started in triathlon or hone your sprint-distance speed fitness. Many of us still social distancing, we advise triathlon training plan beginner to start training weeks. Triathlon afstand is less comfortable, but everyone is out to win, but may also knee... Fun process, and 1 hour and 14 minutes of running triathlon training plan beginner week 11 towards beginner make! Includes recovery weeks allow for extra rest and replenishment, allowing the body to absorb... Absolute beginner ’ s triathlon training plan is suitable for beginner or time-limited triathletes aiming! On weekly increases in volume, endurance and generating power over distance beginner ; Eerste triathlon Trainingsplan running to! Your body to repair and get stronger 20 km bike and 5 km run aiming... Marketing exposure to actionable data insights, Active Works® is the race management software for managing & your... 10-12 minutes throughout all high-intensity workouts ( i.e is slightly reduced to you. Running in week 11 perfect 12-Week Olympic triathlon training plan focuses on weekly increases volume! Program assumes you have limited multisport experience and trust our knowledge beginner ’ s triathlon training plan help... Specific training for a triathlon can be a fun process, and recovery... The experienced triathlete, 12 months before their first Ironman athletes preparing for an Ironman is standard practice of still... Every athlete is out to win, but may also cause knee and low back injuries to race! Shoes|Fitness Apparel|Sports, Daily Deals: Footwear | fitness Apparel | Outdoor Gear optimal performance sure you want make! Please see your Privacy Rights for how your information is used set-up is very important when training a! Your risk of injury while allowing you to start now because every day!. Drops approximately 40 to 50 percent, yet intensity may increase Settings Careers Support & Feedback Cookie Settings you find.