TRAINING PLANS

OBJECTIVES

Beginner

You have limited to no experience of one or more of the three disciplines and have yet to take part in regular competitions.
Season Objective: Sprint distance triathlon

SWIM

SWIM

1 session per week
including some coached sessions

CYCLE

CYCLE

1 session per week
preferably a Saturday cycle and run

RUN

RUN

1 – 2 sessions per week
including one running technique session

BRICK

BRICK

Approaching race day
try a brick session to familiarise yourself with the transitions

Total: 3 – 6 hours per week

Intermediate

This is at least your second season and you know your strengths and weaknesses.
Season Objective: Olympic distance / HIM

SWIM

SWIM

2 sessions per week
1 distance swim + 1 coached/technique focus

CYCLE

CYCLE

1 – 2 sessions per week
1 weekend long ride + 1 sprint session

RUN

RUN

2 – 3 sessions per week
1 long run, 1 track session + 1 tempo session

BRICK

BRICK

Make one of your sessions a brick session at least once per month to smooth out your transitions.

Total: 6 – 12 hours per week

Advanced

You have already competed in most distances over 2+ seasons.
Season Objective: HIM / IM

SWIM

SWIM

3 sessions per week
continue occasional coached sessions + open water

CYCLE

CYCLE

 2–3 sessions per week
1 long ride + Sprint / HT session

RUN

RUN

Everywhere, all the time
1 long run + 1 track session + 2 tempo sessions

BRICK

BRICK

Keep your transition skills honed and make the most efficient use of your training time with regular brick sessions.

Total: 10 – 16 hours per week

INDOOR TRAINING PROGRAM

4 weeks indoor training program for the quarantine, by coach Aytug

Morning Afternoon
Monday Bike:30-45 min Easy
Streching
Tuesday Run (Optional)
30-45min Not Above 140 Hb
Stretching
https://we.tl/t-nuuuvcsmAp (video by Valantino)
“For beginers :
3 sets 10 repetition for each exercise ”
“For Intermediate
3 sets 15 Repetitions ”
“For Advanced
3 sets 20 Repetitions ” or as told in video
Stretching
Wednesday Bike:
45 min
15 min warm up
15 min
150 Hb Avarage
15 min cool d own
Stretching
Thursday Run (Optional) 30-45 min Run (Optional)30-45min Not Above 140 Hb
Stretching
https://we.tl/t-nuuuvcsmAp (video by Valantino)
“For beginers :
3 sets 10 repetition for each exercise ”
“For Intermediate
3 sets 15 Repetitions ”
“For Advanced
3 sets 20 Repetitions ” or as told in video
Stretching
Friday Bike:
15 min Warm Up
1 min fast 1 min easy for 10 min
15 min Cool Down
Stretching
Saturday Run (Optional) 30-45 minRun (Optional)30-45min Not Above 140 Hb
Stretching
“https://we.tl/t-nuuuvcsmAp (Video by Valentino)

“”For beginers :
3 sets 10 repetition for each exercise “”
“”For Intermediate
3 sets 15 Repetitions “”
“”For Advanced
3 sets 20 Repetitions “” or as told in video
Stretching

Sunday Bike 60 min Easy  (ZWİFT if possible)
Stretching
Link for stretching excercices https://youtu.be/Ts3rzaNTyk0

SEE HOW EACH SESSION FITS INTO THE OVERALL TEAM SEASON PLAN
* paid member only

INDIVIDUAL COACHING

We are able to provide members with a personalised training plan, adapted to meet your specific goals and objectives.
Developed after individual consultation with our triathlon coach Sylvain Dodet and tailored to you specifically

  • Planning

    Planning is kept 2 weeks in advance so can be amended based on your availabilities (holidays / work load etc..)

  • Training

    Based on the club training routine, so you can attend as many of the club coached sessions as possible

  • Plan adjustment

    Your plan will be adjusted according to your evolution. Every week, you'll share your feedback and the coach will ensure you stay on track

All your training questions answered, taking into account your personal specificities. You really will not have any more excuses left!

This individual one-on-one coaching is available for a limited number of people on a monthly basis for 50€ per month, starting either 1st or 15th of each month, although we don’t have a minimum period it is generally recommended to have 3 months minimum before your goal competition.

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