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Olympic Distance Triathlon (km)

14 Week Training Calendar

14 Week Training Plan
0.93 Mile (1.5K) Swim
24.8 Mile (40K) Bike
6.2 Mile (10K)  Run

USD $25

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Athlete Profile and Prerequisites:
1. Able to run 0.5 miles without stopping.
2. Able to swim 25 yards without stopping.
3. Able to Bike comfortably for 30 mins.

Training Phases:

Adaptation Stage
Week 1 - 3:
  This is a low intensity training phase allowing you to get stronger gradually to avoid injuries further into the season. It is also meant to help you be consistent in your workout – allowing you to adapt your training program into your lifestyle.  Do not exceed the recommended workout allocations as this will only cause you to burn out or get injured as our training intensities increases.

Aerobic Stage
Week 4 - 6:
 This is a period where Intensity levels are gradually increasing. Swim Drills and track workouts are incorporated into your workout.

Active Recovery I
Week 7:
  Active recovery period.  Allow your body to heal and recover. You will enter the Endurance phase stronger.

Endurance Stage
Week 8 - 10: 
Open Water swimming is incorporated into the workout.  Brick workouts (Bike/Run) are introduced in this phase. Distance and intensity levels are gradually increasing. Weight training is decreased.  Track workout is introduced for speed work.

Active Recovery II
Week 11:
Active recovery period. Allow your body to heal and recover for higher intensity workouts in the Competitive phase.

Competitive Stage
Week 12 - 13:
  Intensities & distance are at its maximum level. You will be race ready at the end of this phase. There is no weight training in this phase. Endurance training allowing you to “Go Long” is emphasized in this phase.

Taper
Week 14: 
Recovery period. Intensity levels and distances are decreased.  Let your body recover so you can race in peak state on race day.



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