TRAINING PLANS
OBJECTIVES
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
1 session per week
including some coached sessions
CYCLE
1 session per week
preferably a Saturday cycle and run
RUN
BRICK
Total: 3 – 6 hours per week
This is at least your second season and you know your strengths and weaknesses.
Season Objective: Olympic distance / HIM
SWIM
2 sessions per week
1 distance swim + 1 coached/technique focus
CYCLE
1 – 2 sessions per week
1 weekend long ride + 1 sprint session
RUN
2 – 3 sessions per week
1 long run, 1 track session + 1 tempo session
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
You have already competed in most distances over 2+ seasons.
Season Objective: HIM / IM
SWIM
3 sessions per week
continue occasional coached sessions + open water
CYCLE
2–3 sessions per week
1 long ride + Sprint / HT session
RUN
Everywhere, all the time
1 long run + 1 track session + 2 tempo sessions
BRICK
Total: 10 – 16 hours per week
4 weeks indoor training program for the quarantine, by coach Aytug
| Morning | Afternoon | |
| Monday | Bike:30-45 min Easy Streching |
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| 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 : |
| 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 lucky enough to have several highly qualified coaches, each are available to provide you with your own personalised training plan and follow up – please feel free to contact them directly to find out what would suit you best.
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Planning
Planning is kept 2 weeks in advance so can be amended based on your availabilities (holidays / work load etc..)
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Training
Based on the club training routine, so you can attend as many of the club coached sessions as possible
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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!
Individual coaching sessions are available in limited numbers. It is recommended to start these specific training 3 months before the competition.
