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