Beginners’ Triathlon Training Schedule

 
WEEK ONE
WEEK TWO
WEEK THREE
WEEK FOUR
Mon
Rest Day
Rest Day
Rest Day
Rest Day
Tue SWIM for 30 minutes easy SWIM for 30 minutes easy SWIM for 20 minutes easy SWIM for 20 minutes easy
Wed Power walk/run for 30 minutes easy Power walk/run for 30 minutes easy Power walk/run for 35 minutes easy Power walk/run for 35 minutes easy
Thu
Rest Day
Rest Day
Strength train for 20 minutes Strength train for 20 minutes
Fri
Rest Day
Rest Day
Rest Day
Rest Day
Sat

CYCLE for 45 minutes easy

CYCLE for 45 minutes easy CYCLE for 45 minutes easy CYCLE for 45 minutes steady
Sun
Rest Day
Rest Day
SWIM for 15 minutes easy SWIM for 15 minutes easy

 
WEEK FIVE
WEEK SIX
WEEK SEVEN
WEEK EIGHT
Mon
Rest Day
Rest Day
Rest Day
Rest Day
Tue SWIM for 30 minutes steady SWIM for 30 minutes steady SWIM for 30 minutes steady CYCLE for 30 minutes easy
Wed CYCLE for 30 minutes easy; run for 30 minutes steady

CYCLE for 45 minutes easy; run for 30 minutes steady

CYCLE for 45 minutes steady; run for 30 minutes steady SWIM for 15 minutes easy
Thu SWIM for 20 minutes easy; strength train for 20 minutes SWIM for 20 minutes easy; strength train for 20 minutes

SWIM for 20 minutes easy; strength train for 20 minutes

Run for 15 minutes easy
Fri
Rest Day
Rest Day

Rest Day

Rest Day
Sat

Brick workout: CYCLE for 20 minutes easyand RUN for 15 minutes easy

Brick workout: CYCLE for 30 minutes easyand RUN for 20 minutes easy

Brick workout: CYCLE for 40 minutes easyand RUN for 20 minutes easy

SWIM for 10 minutes easy; CYCLE for 10 minutes easy
Sun Strength train for 20 minutes Strength train for 20 minutes

Strength train for 20 minutes

Race Day

Key

Bilateral
Breathing to both sides as opposed to sticking to just your preferred side.

Stroke Count
Counting the number of strokes each length (typically 25m) takes. As you become more efficient you take less strokes and go faster.

Cadence
The number of revolutions your legs make per minute (rpm). Typically cycling at a cadence 80 to 95 is most efficient.

Gearing
Combination of the front chainrings (1, 2 or 3 of them) and the rear cassette which is a cluster of cogs numbering between 5 and 10. The bigger the chainring on the front the larger the gear and the harder to pedal, the bigger the cassette at the rear and the smaller the gear and easier to pedal it becomes.

Brick
A run immediately after a bike ride. Bricks are a great way to mix indoor cycling and treadmill running in a gym.

Aerobar
An attachment allowing you to put your forearms in the centre of your handlebars. They narrow your balance base, making them less stable than drops.

Catch ups
Put both hands together on the water in front of you. Pull your left hand down and through the water, keeping your right arm extended. Bring your left arm over until it touches your right, before repeating the stoke with your right arm, while keeping your left extended in front. And so on.

Drops
The lower section of the handlebar which drops your body lower. Bend your elbows and be sure you can still breathe.

NPSB
Non-Preferred Side Breathing  breathing on the side you find most difficult. It s important to breathe out underwater before lifting your head and not bringing the lower eye above the water.

Out and back
Running away from a point for a set distance, and returning faster.

Time Trial
An exact distance raced against the clock to help find out how fast and well-paced you really swim.