Table of Contents
TABLE OF CONTENTS
Introduction from Coach Troy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pages 1- 3
Getting Started with Your Plan: FAQ’s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 4
The 12-Week Training Plan . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pages 5-16
Copyright & Legal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page 17
)-1 Years Experience
Introduction and Overview of the
Panasonic NYC Triathlon 12-Week Olympic Triathlon Training Program
Congratulations! Welcome to the Panasonic NYC Tri 12-Week Olympic Triathlon Training Program! It’s a pleasure to have you join us in
training for your triathlon experience. By following this plan and living the triathlon lifestyle focused on regular exercise, good nutrition and
personal wellness, you’ll find that your health, energy and quality of life will take a step up to the next level!
GETTING STARTED
Now that you’ve made the commitment both physically and emotionally to train for a Tri, it’s time to ‘do it’. As with anything, you want to start off
on the right foot and take proper steps from day one (no pun intended!). Therefore, it’s my recommendation that you begin immediately
learning how to use a heart rate monitor and train according HEART RATE TRAINING ZONES using the chart below, also known as the
Metabolic Training System.
Training with Heart rate (HR) is the most effective means to monitor your exercise intensity and maximize your workouts. The fact of the matter
is that each of us process fuels differently during exercise and at rest, making up our ‘metabolism’. The goal of heart rate training is to train
your body to process the ‘right fuels’ at various exercise intensities. For example, did you know that trained endurance athletes tend to use
proportionately more fat when exercising then do non-athletes? Using your training heart rate as your gauge, you can train at the levels most
appropriate for improving your endurance, strength and speed.
Let’s take a quick minute go over the training zones used in this training program. Zone 1 training is very low intensity… ‘easy does it’. It’s used
primarily for ‘active recovery’ days, after hard blocks (or days) of training in which the goal is to stay loose, keep the metabolism primed and to
burn a few calories. We’ll use this intensity sparingly in this plan due to the lower overall training volumes contained herein.
Lower intensity or aerobic training, also referred to as Zone 2 Training, is the best way to teach your body to burn fat as fuel more efficiently
and to train your muscles for prolonged endurance activity. This intensity is ‘comfortable’ and manageable for long periods of time. In addition
to HR, we can also take the ‘talk test’ to determine if you’re in Zone 2. Simply stated, if you can hold a conversation when exercising, you’re
likely in Zone 2. Much of the training done in this program and in other novice level training programs will be at Zone 2 intensity to help you
‘build your base’.
Zone 3 training intensity is a step up from Zone 2 (Z2) and focused on building primarily muscular and cardiovascular endurance. Your effort
increases, as does your heart rate and work output. Zone 3 training is a little less comfortable than zone 2 training and makes it a little more
difficult to talk as your breathing rate is higher and the working muscles are placed under higher demands. We do a little bit of Z3 training in this
program in order to get you used to a higher level of effort. As you progress to more advanced level training programs, you’ll be doing even
MORE work in that Zone 3 range.
Zone 4 is where the ‘rubber hits the road’, so to speak. This is where holding a conversation is nearly impossible as your breathing rate is high
and your muscles begin to feel the burn from the accumulation of lactic acid. The effort is sustainable, but only for limited duration as your body
starts incinerating carbohydrate as it’s primary source of fuel. Zone 4 training will help you realize awesome fitness gains, but is not used that
often in beginner level training plans like this one. You’ll see more Z4 training as you progress to more advanced training plans in the future!
Rest days are schedule often and, according to some of my athletes, are their favorite days! On rest days, I advise that you do light activity (go
for a hike, play with your kids, perhaps do some light stretching or low intensity yoga) and focus on good nutrition and recovery. Remember, it’s
when you rest that your body gets stronger from training!
)-1 Years Experience
1
Introduction and Overview of the
Panasonic NYC Triathlon 12-Week Olympic Triathlon Training Program
TRAINING INTENSITY
Below is a basic overview of the Training Intensity. If you have any questions specific to your individual zones, please inquire at your Life Time
Fitness and a coach will be happy to assist you.
TRAINING INTENSITY SCALE
Zone
Z1
Z2
Z3
Z4
Description of Effort
Really ‘Easy Does it’
Pace
Comfortable
Conversational Pace
Labored Breathing
Pace
Hard Effort
% of Max Effort
65 - 75%
75 - 85%
85 - 95%
95+%
TRAINING PROGRAM DESIGN
Without going into too much detail at this point, your training plan is designed using the basic principles of progression and periodization.
Workouts are limited throughout most of the program to 2-3 sessions per sport. In other words, the program assumes you have a solid base of
fitness and works to improve your aerobic base and endurance in the first phase. The second phase of your training plan continues with
building your endurance but also begins to incorporate some strength and tempo intervals in order to boost your anaerobic threshold and ability
to sustain your faster paces for longer. Going into the final ‘power or speed’ phase before your taper (reduced training to rest the body for race
day), we’ll focus on shorter and higher intensity intervals … akin to the “icing on the cake,” so to speak. As with any basic training program
intended for a variety of athletes, "one size" doesn't always "fit all". It's incumbent upon you, the athlete, to modify this plan according to your
current fitness level, time availability and goals.
If all goes well, as I’m sure it will, you’ll come out of your taper feeling rested and in the best condition in your life prepared to have a great Tri
experience!
SUPPLEMENTARY STRENGTH AND FLEXIBILITY TRAINING
We all know how important it is to be a stronger and more flexible athlete in order to achieve peak performance and avoid repetitive motion
injury common to endurance sports athletes. The scope of this program is to focus on your specific tri training, staying within certain weekly
time limitations. It is my recommendation however that you add a strength and flexibility component to your overall training program on a year
round basis, if at all possible. Working with a local personal trainer or taking a group fitness conditioning class once or twice per week is
recommended.
NUTRITION
Another important area of consideration when training for any event, especially endurance training for a triathlon, is your nutrition. A good
nutrition program can help your training progress quickly and effectively from one level to another while an ill-conceived program can set you
back in terms of your fitness progress and your health and well being. In addition, having a good race day nutrition strategy is important to the
ultimate success or failure of your Tri experience.
As with strength and flexibility training, sports nutrition is beyond the scope of this basic program. However, it’s highly recommended that you
consult with one of our coaches or seek outside nutrition advice in order to maximize your training energy levels and recovery.
)-1 Years Experience
2
Introduction and Overview of the
Panasonic NYC Triathlon 12-Week Olympic Triathlon Training Program
MENTAL TRAINING
Having confidence in yourself and knowing ‘how to achieve’ is a key to success in a challenging event like a triathlon. The desire to finish is
only matched by the will to prepare and without a solid foundation of focus and determination, you’ll likely fall short of your goals. Athletes are
known for their ‘mental toughness’ and ability to deal with adversity. Be prepared to find your true self during the training process as well as on
race day.
EQUIPMENT CHOICES
Get the most out of your training experience by using the proper equipment for comfort and performance. I recommend obtaining the advice of
a local respected coach, reputable triathlon retailer or other experienced athlete in order to ‘dial in’ your equipment choices. One of your most
important considerations is that of proper bike fit. Remember that in any repetitive motion sport like cycling, swimming and running, small
biomechanical flaws can create big problems in the form of overuse injury in the long run! Getting sound advice regarding proper bike fit,
running shoe fit, etc. at the very beginning will pay off.
PERSONAL COACHING
The bottom line is that we can all benefit from having an experienced coach guide our training process. A personal coach can look at your
training program and progress from “30,000 Feet” and see the bigger picture of where you are now and where you need to be in order to be
successful. This program provides a basic template for success but should ideally be used in combination with a coach’s guidance and
expertise pertaining to your personal situation. Please contact us at [email protected] if you’re interested in ‘raising the bar’ with
personal coaching guidance and advice.
For more valuable training and racing tips on video, please visit our website. And if you ever have any questions, please feel free to contact me
directly! We’d love to hear about your training experience as well as your results so please be sure to stay in touch.
Best Wishes,
Coach Troy Jacobson
Head Multisport Coach for Life Time Fitness, Inc.
www.lifetimefitness.com
)-1 Years Experience
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FAQ – Getting Started With Your Plan
It’s time to tie your running shoes and get started with your program. This quick reference FAQ will answer a few questions you might have
regarding your program. If you have additional questions, be sure to contact us.
Q: I notice there are some ranges for time and/or distance for each workout session. How do I determine the proper distance for me
in each workout?
A: It is up to you (perhaps with the help your coach) to determine how much distance you should cover in each workout depending on your
current level of fitness and how you’re feeling on that particular day. If you’re just starting an exercise program, or if you’re feeling tired or
overtrained, select the lower end of the range. As your fitness improves, you’ll notice that you’ll be covering more distance in a given amount of
time.
Q: What if I get sick and cannot train for a few days during the plan?
A: If you need to miss a day or even a few days for any reason, never try to ‘catch up’ by cramming missed workouts or lots of additional
training into your routine. This is a recipe for injury and overtraining. Instead, simply pick up where you left off. If you have more than a week off
the schedule, consult with your mentor or coach for advice.
Q: What if I feel tired before a workout?
A: You need to listen to your body and develop a highly tuned sense of self awareness. If you feel tired, start the workout at a very light pace. If
after about 5-10 minutes you still don’t feel strong, it might be a sign that your body needs some rest. At that point, call it a day and relax…
coming back swinging on the following day. Again, contact your coach for more advice if necessary.
Q: Swimming is the most difficult sport for me to master! How can I learn how to swim faster and more efficiently?
A: Most adults find swimming to be the most difficult sport to master, so you’re not alone! We suggest that you find a local swim club (masters
program) or coach to assist you with your swim technique and training plan development. Remember, start with good habits and you’ll be much
better off in the long term!
Q: Do I need to complete the workouts in the order in which they are listed on the training program?
A: Ideally, you’ll complete the workouts as listed but we realize that busy people need to squeeze workouts in whenever time allows. Therefore,
we recommend that you complete the workouts as best you can, juggling them with your other daily activities.
Q: What if I only have 3-4 days a week to train?
A: If you are not able to complete all weekly workouts, make sure you at least incorporate a swim, bike and run workout session each week.
Brick workouts (incorporating two disciplines) are a good option if your time is limited.
Q: I like to train with a group. How does this impact my training program?
A: Training with a group can be effective and is encouraged at times, but you need to remember that when training with a group you are
following the herd and not necessarily adhering to your own schedule. With that said, it’s still important to train with a group at times for variety
and companionship.
Q: How do I find more information on how to do swim drills, transitions and other skills necessary for triathlon training and racing?
A: We have a full (free) video library of swimming drills and other training tips available at www.lifetimeendurance.com. Your mentor will also
provide you with information on transitions and what to expect on race day as they big day approaches. Or for other basic questions, please
feel free to email us at [email protected] for a prompt and courteous response.
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4
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 1
Workout Description:
Welcome to the training
plan! Now that you’ve
started, it’s time to get to
work. As mentioned in the
introductions to the plan, it’s
recommended that you have
a solid base of aerobic/endurance
fitness ‘under your belt’
prior to starting this program
and to monitor yourself
throughout.
Week 1
We’ll be gradually building
your volume and intensity
throughout the next 16-weeks, with a
taper at the end in order to have you
fresh and well rested for race day
for a peak performance.
Coach Troy Jacobson
Head Tri Coach - Life Time
Fitness, Inc.
www.lifetimeendurance.com
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Brick : Brick
Duration (P): 1:05:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/
choice (youchoose the drill based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds on
the wall before doing your next rep.),
Workout Description:
Aerobic Brick: Z2, Bike 4045 minutes (90-100rpms),
transition in 1-2 min. then
run 20- 30 Minutes aerobic
Main Set: 4x100 tempo (steady, challenging pace
but one that allows for you to even split) on 20-30
sec. rest, Pull 200-300 straight and steady (use a
pull buoy between your legs and swim 300 yds.
Without stopping),
Pre Activity Comments:
TIP: Treat ‘brick’ workouts
as race simulations in
terms of ‘transitioning’ from
one sport to the other.
Have your running clothes
set up in a transition area
and try to go through the
process quickly, as in a
race.
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/ choice (you choose the drill
based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds
on the wall before doing your next rep.),
Main Set: 4x100 tempo (steady,
challenging pace but one that allows for
you to even split) on 20-30
sec. rest, Pull 200-300 straight and
steady (use a pull buoy between your
legs and swim 300 yds. Without
stopping),
Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest,
Cooldown 200-400
Run : Run
Duration (P): 0:35:00
Distance (P): 4 miles
Workout Description:
Aerobic Base: Z2, 30-40 minutes steady aerobic run.
Focus on using good form and staying within your
comfort zone. Push to the upper range of Z2 on days
you feel strong and keep it at the lower range on
other days as an ‘active recovery’ run.
Pre Activity Comments:
Use a treadmill for your running 30-50% of the time
each week! It’ll save your legs from the pounding
and help you ‘dial in’ your pace. Try to use a 2-3%
grade whenever on the TM. Good luck!
Friday
Day Off : Rest Day
Workout Description:
Rest, and relax.
TIP: Try some yoga!
Most endurance
athletes lack
flexibility and strength,
and a consistent diet of
yoga will pay off in the
long term.
Pre Activity Comments:
A good day to relax and
get a sports massage.
Kick set: (Use a kick board)4 x 50 @ 1530 sec rest, Cooldown 200-400
Bike : Bike
Duration (P): 0:50:00
Distance (P): 15 miles
Saturday
Sunday
Bike : Bike
Duration (P): 0:55:00
Distance (P): 15 miles
Run : Long Run
Duration (P): 0:55:00
Distance (P): 6 miles
Workout Description:
Aerobic Base: Z2-3, 4560 minutes steady
aerobic bike,
85-100 rpms.
Steady state, longer
aerobic rides like this
will build your aerobic
and muscular
endurance.
Workout Description:
Aerobic Base: Z2, 50-60
minutes steady aerobic
run. Focus on using
good form and staying
within your comfort zone.
Push to the upper range
of Z2 on days you feel
strong and keep it at the
lower range on other
days.
Target 15-18 miles.
Target 5-7 miles
Pre Activity Comments:
Run on a treadmill or
other soft surface today.
Focus on good post
workout recovery...
nutrition, ice, rest.
Workout Description:
Aerobic Base: Z2, 40-50 minutes steady
aerobic bike, 85-100 rpms. Focus on
staying in the aerobic zone and
maintaining a steady cadence.
This workout can be done on the roads or
on the trainer or Spinning bike. HR can
drift up to the upper range of the aerobic
zone if you’re feeling strong on this day,
but not over it.
Pre Activity Comments:
TIP: Spinervals ‘aero base builders’, such
as 16.0, 17 and 18.0, are good indoor
‘aerobic’ Zone 2 workouts.
www.spinervals.com
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
)-1 Years Experience
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
5
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 2
Workout Description:
I hope your training is going
well so far! One of the areas
of skill development every
triathlete needs to do is learn
how to crest a hill more effectively.
This includes pacing
yourself up the hill and then
having the reserve to ‘pop’
over the top with momentum
to then bolt down the other
side at full speed. Watch
this short video tip for more
information on how to crest a
hill on the bike,
http://youtu.be/X_IebxzlkX8
Week 2
Pre Activity Comments:
TIP: Get your bike fit by a
professional. Proper bike fit
is a key element of successful
riding, and is worth the time
and money to receive an
expert’s point of view
Tuesday
Swim : Swim
Duration (P): 0:40:00
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/
choice (you choose the drill based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds on the wall before doing your
next rep.),
Main Set: 4x100 tempo (steady, challenging pace
but one that allows for you to even split) on 20-30
sec. rest, Pull 200-300 straight and steady (use a
pull buoy between your legs and swim 300 yds.
Without stopping),
Kick set: (Use a kick board)4 x 50 @ 15-30 sec rest,
Cooldown 200-400
Run : Run
Duration (P): 0:35:00
Distance (P): 4 miles
Workout Description:
Aerobic Base: Z2, 30-40 minutes steady aerobic run.
Focus on using good form and staying within your
comfort zone. Push to the upper range of Z2 on days
you feel strong and keep it at the lower range on
other days as an ‘active recovery’ run.
Pre Activity Comments:
Run on the TM today, 2-3% grade. Incorporating
treadmill work into your weekly run routine is a
great way to stay injury free, as well as to monitor
pacing.
Wednesday
Brick : Brick
Duration (P): 1:05:00
Distance (P): 20 miles
Workout Description:
Aerobic Brick: Z2, Bike 3045 minutes (90-100rpms),
transition in 1-2 min. then
run 20- 30 Minutes aerobic
Pre Activity Comments:
Transition quickly!
Thursday
Swim : Swim
Duration (P): 0:40:00
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/choice (you choose the drill based
on coach’s recommendation)
on 10 sec rest (rest for 10 seconds
on the wall before doing your next rep.),
Main Set: 4x100 tempo (steady,
challenging pace but one that allows for
you to even split) on 20-30 sec. rest, Pull
200-300 straight and steady (use a
pull buoy between your legs and swim
300 yds. without stopping),
Kick set: (Use a kick board) 4 x 50 @ 1530 sec rest, Cooldown 200-400
Pre Activity Comments:
Always stretch well before starting your
swim workouts. For some video training
tips, visit www.coachtroy.com
Friday
Saturday
Sunday
Run : Run
Duration (P): 0:35:00
Distance (P): 4 miles
Bike : Bike
Duration (P): 0:55:00
Distance (P): 18 miles
Run : Long Run
Duration (P): 0:55:00
Distance (P): 6 miles
Workout Description:
Aerobic Base: Z2, 3040 minutes steady
aerobic run. Focus on
using good form and
staying within your
comfort zone.
Workout Description:
Aerobic Base: Z2-3, 5060 minutes steady
aerobic bike,
85-95 rpms. This
workout is for ‘aerobic
endurance’.
Push to the upper
range of Z2 on days
you feel strong
and keep it at the lower
range on other days as
an ‘active recovery’ run.
Target 15-18 miles.
Workout Description:
Aerobic Base: Z2, 50-60
minutes steady aerobic
run. Focus on using
good form and staying
within your comfort zone.
Push to the upper range
of Z2 on days you feel
strong and keep it at the
lower range on other
days.
Pre Activity Comments:
Do this on the treadmill
Bike : Bike
Duration (P): 0:40:00
Distance (P): 12 miles
Pre Activity Comments:
An aero base builder
workout, like Spinervals
17, would be a good
video for today.
Target 5-7 miles
Pre Activity Comments:
Treadmill again today at
2-3% grade. Here’s a
short video explaining the
value of doing some of
your runs on the
treadmill!
http://youtu.be/SPDPeh6J3Y
Workout Description:
Aerobic Base: Z2, 35-45 minutes steady
aerobic bike, 85-100 rpms. Ride steady
and focus on good form.
Target 10-14 miles.
Pre Activity Comments:
Check out Spinervals 12.0 for a similar
workout on video.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
6
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 3
Workout Description:
We’re starting to slowly
and surely increase your
training loads now! Make
sure that you’re monitoring
your gauges. Just like a car
racer checks their engine
and chassis before each ride
around the track, you need to
do the same with your body.
Become aware and intuitive,
recognizing the subtle signs
of potential overtraining. In
the end, always listen to your
body and modify training
accordingly!
- Coach Troy
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 0:55:00
Distance (P): 1800 yards
Brick : Brick
Duration (P): 1:05:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50 drill choice on 10 sec
rest
Workout Description:
Aerobic Brick: Z2, Bike
30-45 minutes (90100rpms), transition in
1-2 min. then run 20- 30
minutes aerobic
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/ choice (you choose the drill
based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds on the
wall before doing your next rep.)
Pre Activity Comments:
As you get more
experienced with ‘brick’
workouts, it’ll take less
time for your legs to get
loose for the run.
Main Set: 4x100 tempo (steady,
challenging pace but one that
allows for you to even split) on 20-30
sec. rest, Pull 200-300 straight and
steady (use a pull buoy
between your legs and swim
300 yds. Without stopping),
Main Set: 4-6 x 200 steady tempo @ 20 sec rest (even split each
rep) then swim 200-300 straight (steady pace near your 200 pace)
with a pull buoy if so desired.
Kick Set: 4 x 50 kick fast with !ns @ 15 – 30 sec rest
Cooldown 200-400 yds
Week 3
Pre Activity Comments:
Training Tip, Swim Drills: Technique development is the key to
long term success in triathlon. Developing inefficient motor
patterns early on is a recipe for long term frustration, especially in
the sport of swimming. Therefore, I encourage my athletes to
place a strong emphasis on swimming drills in each and every
workout session.
Please take a moment to watch this short video on swim drills and
technique, http://youtu.be/61-5BOU4Akg
Be sure to consult with a local swim coach in order to have them
help you with your swimming... it’ll pay off hugely in the short
term and the long term!
Run : Run
Duration (P): 0:35:00
Distance (P): 4 miles
Workout Description:
Aerobic Base: Z2, 30-40 minutes steady aerobic run. Focus on
using good form and staying within your comfort zone. Push to the
upper range of Z2 on days you feel strong and keep it at the lower
range on other days as an ‘active recovery’ run.
TIP: Always warm up well
before your workout
starts with a set of
dynamic stretches. After
a workout, cooldown...
and then do a set of light
static stretches.
Kick set: (Use a kick board)4 x 50 @
15-30 sec rest, Cooldown 200-400
Bike : Bike
Duration (P): 1:00:00
Distance (P): 18 miles
Friday
Saturday
Day Off : Rest Day
Workout Description:
Enjoy this day of
complete rest! Try to
stay off your feet and
relax... doing
other activities that you
might not be able to do
otherwise because of
your intense training
schedule!
Smell the roses today.
Pre Activity Comments:
TIP: For your quality or
interval training on the
bike, go indoors! Indoor
cycling is the best way
to control training
variables, not to
mention it’s safer
than being on the
roads.
Sunday
Bike : Long Bike Ride
Duration (P): 1:30:00
Distance (P): 25 miles
Run : Long Run
Duration (P): 0:55:00
Distance (P): 7 miles
Workout Description:
Aerobic Endurance: Z3,
75-90 minutes steady
aerobic, 80-90 rpms.
Build your endurance
and do some ‘overdistance’ training with
this 75-90 minute
steady state workout.
Workout Description:
Aerobic Endurance: Z3,
50-60 minutes steady
aerobic run. Push the
pace a bit higher.
Pre Activity Comments:
Try Spinerval 31.0 for
this workout to build
your muscular/ aerobic
endurance. http://www.
spinervals.com/product
s/item140.cfm
Target 6-7 miles
Pre Activity Comments:
Push to pace a little
today, at least for 10
minutes of the run.
Swim : Swim 1500
straight, easy
Duration (P): 0:30:00
Distance (P): 1500
yards
Workout Description:
Aerobic base ride with some tempo:
Warm up for 15-20 minutes, then do a
series of intervals at your ‘race pace’ or
Lactate Threshold HR (LTHR):
5 x 90 second intervals at 90 second
recovery. Then cooldown. You can do an
indoor cycling / Spin class today in place
of this workout!
Workout Description:
Swim 1500 straight and
steady. Focus on good
form, gliding, reaching,
etc. On days when you
feel strong, push the
middle 500 to ‘tempo’
or ‘race pace’.
Otherwise, use this
workout for the purpose
of building endurance
and stretching out.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
7
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 4
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Swim : Swim
Duration (P): 0:55:00
Distance (P): 1800 yards
Brick : Brick
Duration (P): 1:00:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:45:00
Distance (P): 1650 yards
Run : Run
Duration (P): 0:40:00
Distance (P): 4 miles
Bike : Bike
Duration (P): 2:00:00
Distance (P): 38 miles
Run : Run
Duration (P): 0:55:00
Distance (P): 7 miles
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50 drill
choice on 10 sec rest
Workout Description:
Aerobic Brick: Z2, Bike 40
minutes (90-100rpms),
transition in 1-2 min. then
run 20 Minutes aerobic.
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/choice (you choose the drill based
on coach’s recommendation)
on 10 sec rest (rest for 10 seconds
on the wall before doing your next rep.),
Workout Description:
Aerobic Base Run.
Steady 40 min run.
Workout Description:
Aerobic Endurance: Z3,
120 minutes steady
aerobic, 80-90 rpms.
Build your endurance
and do some ‘overdistance’ training
with this 100-120
minute steady state
effort. Maintain a
HR below AT (Z4)
and use gearing that
forces you to hit the
‘sweet spot’ cadence in
the mid 80’s.
Workout Description:
Aerobic Base: Z2, 50-60
minutes steady aerobic
run. Push your pace a
little bit for 10-15 minutes
and venture into your
zone 3 HR range.
Main Set: 4-6 x 200 steady tempo @ 20 sec rest
(even split each rep) then swim 200-300 straight
(steady pace near your 200 pace) with a pull buoy
if so desired.
Kick Set: 4 x 50 kick fast with !ns @ 15 – 30 sec rest
Cooldown 200-400 yds
Run : Run
Duration (P): 0:45:00
Distance (P): 5 miles
Week 4
Workout Description:
Aerobic Base: Z2, 50-60 minutes steady aerobic run.
Focus on using good form and staying within your
comfort zone. Push to the upper range of Z2 on days
you feel strong and keep it at the lower range on
other days.
Target 4-5 miles
Pre Activity Comments:
Hit the treadmill today at 2-3% grade
Main Set: 5x100 tempo (steady,
challenging pace but one that allows for
you to even split) on 20-30 sec. rest, Pull
300 straight and steady (use a pull buoy
between your legs and swim 300 yds.
without stopping),
Target 4-5 miles
Pre Activity Comments:
Keep it easy today
Kick set: (Use a kick board)4 x 50 @ 1530 sec rest, Cooldown 200-400
Pre Activity Comments:
Spinervals 31 is a good
substitute today. Push
that aerobic endurance
pace!
Bike : Bike
Duration (P): 1:00:00
Distance (P): 18 miles
Target 6-7 miles.
Pre Activity Comments:
TIP: Consider running on
a variety of surfaces, and
not just asphalt. Mix
some trail running, as
well as treadmill work, for
a well-balanced running
experience that’ll reduce
your risk of injury.
Workout Description:
Aerobic base ride with some tempo:
Warm up for 15-20 minutes, then do a
series of intervals at your ‘race pace’ or
Lactate Threshold
HR (LTHR):
5 x 90 second intervals at 90 second
recovery. Then cooldown. You can do an
indoor cycling / Spin class today in place
of this workout!
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
8
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 5
Tuesday
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/
choice (you choose the drill based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds on the wall before doing your
next rep.)
Main Set: 4x100 tempo (steady, challenging pace
but one that allows for you to even split) on 20-30
sec. rest, Pull 200-300 straight and steady (use a
pull buoy between your legs and swim
300 yds. without stopping),
Kick set: (Use a kick board) 4 x 50 @ 15-30 sec rest,
Cooldown 200-400
Week 5
Run : Run
Duration (P): 0:35:00
Distance (P): 5 miles
Workout Description:
Aerobic Base: Z2, 35-40 minutes steady aerobic run.
Focus on using good form and staying within your
comfort zone. Push to the upper range of Z2 on days
you feel strong and keep it at the lower range on other days as an
‘active recovery’ run.
Wednesday
Day Off : Rest Day
Workout Description:
Relax today. Even if you’re
tempted to train, take
advantage of this rest day
for maximum recovery
Pre Activity Comments:
TIP: Work on the mental
aspects of competition.
Learn how to focus, staying
in the moment and positive
when the workouts seem
long, hard or boring.
Thursday
Swim : Swim
Duration (P): 0:45:00
Distance (P): 1650 yards
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x
50 drill/choice (you choose the drill based
on coach’s recommendation)
on 10 sec rest (rest for 10 seconds
on the wall before doing your next rep.),
Main Set: 5x100 tempo (steady,
challenging pace but one that allows for
you to even split) on 20-30 sec. rest, Pull
300 straight and steady (use
a pull buoy between your legs and swim
300 yds. without stopping),
Kick set: (Use a kick board) 5 x 50 @ 1530 sec rest, Cooldown 200-400
Bike : Bike
Duration (P): 1:00:00
Distance (P): 19 miles
Friday
X-Train : Wildcard day
Workout Description:
Today is your Wildcard
day! You can choose
any aerobic activity you
want that you’ll perform
for at least 40 minutes.
Go for walk, hop on the
elliptical at the gym or
take an easy spin
class. Whatever it is ,
go easy, burn some
calories and try to do
something unique and
different to keep your
training interesting!
Saturday
Sunday
Bike : Bike
Duration (P): 1:20:00
Distance (P): 25 miles
Run : Run
Duration (P): 0:55:00
Distance (P): 7 miles
Workout Description:
Aerobic Base: Z2-3, 80
minutes steady aerobic
bike, 90-100 rpms.
Start building some
intensity into this
workout as your fitness
improves. Challenge
yourself to push bigger
gears.
Workout Description:
Aerobic Endurance: Z3,
55-60 minutes steady
aerobic run. Push the
pace a bit higher during
this steady state effort.
Target 20-25 miles
Pre Activity Comments:
Start to push yourself to
the upper range of Z3
after a good 20 minute
warm up for at least 1015 minutes, then back it
down.
TIP: On days when you
have a rest day
scheduled, take full
advantage of it and
try to stay off your feet
and relax!
Workout Description:
Aerobic Base: Z2, 55-60 minutes steady
aerobic bike, 85-100 rpms. This workout
is for ‘active recovery’ and is to be
completed at the lower range of your Z2
heart rate.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
9
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 6
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 0:55:00
Distance (P): 2000 yards
Brick : Brick
Duration (P): 1:30:00
Distance (P): 25 miles
Swim : Swim
Duration (P): 0:55:00
Distance (P): 2000 yards
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50 drill choice on 10 sec
rest
Workout Description:
Aerobic Endurance Brick:
Z3, Bike -60 minutes
(80-90 rpms), transition in
1-2 min. then run 30-40
minutes aerobic
Workout Description:
Warm up 200-400 yds (swim easy), 8 x
50 drill choice on 10
sec rest
Main Set: 5 x 200 steady tempo @ 15-20 sec rest (even split each
rep) then swim 300 straight (steady pace near your 200 pace) with
a pull buoy if so desired.
Kick Set: 4 x 50 kick fast with !ns @ 15 – 30 sec rest.
Cooldown 200-400 yds
Run : Run
Duration (P): 0:55:00
Distance (P): 6 miles
Week 6
Workout Description:
Aerobic Base: Z2, 50-60 minutes steady aerobic run. Focus on
using good form and staying within your comfort zone.
Run on the treadmill today, 2-3% grade.
Pre Activity Comments:
Pushing the volume up
a little bit now with the
bricks, as well as the
intensity. Keep it in the
comfort zone, but up the
ante. NO RACE PACE
Main Set: 6 x 200 steady tempo @ 20
sec rest (even split each
rep) then swim 200 fast straight
Friday
Saturday
X-Train : Wildcard day!
Workout Description:
Need a break? Take
today off, and listen to
your body.
If not, do a light workout
with little or no impact,
like riding the stationary
bike or doing the
elliptical for 30 minutes.
Go easy.
Kick Set: 4 x 50 kick fast with !ns @ 15 –
30 sec rest. Cooldown 200-400 yds
Bike : Bike
Duration (P): 1:10:00
Distance (P): 20 miles
Workout Description:
Aerobic Base with Tempo: Z4, 65-75
minutes, 80-90 rpms. This is where the
‘rubber hits the road’ and you start getting
faster and stronger. Start with a 10-15
minute warm-up and then start your main
set of 5 x 2 minute ‘race pace’ intervals
just at or above your AT (also known as
your ‘functional threshold’) on a rest
interval of 30-60 seconds, depending on
your current conditioning. After your
intervals, soft pedal for about 5
minutes easy then do a 5 minute ‘tempo’
race pace effort again using a big gear
and trying to maintain at least 80 rpms
with good form. Finish up with an easy
cooldown.
Run : Run
Duration (P): 0:55:00
Distance (P): 7 miles
Workout Description:
Aerobic Endurance: Z3,
110-120 minutes
steady
aerobic, 80-90 rpms.
Build
your endurance and do
some ‘over-distance’
training with this 110120 minute steady state
effort. Maintain a HR
below AT (Z4) and use
gearing
that forces you to hit
the
‘sweet spot’ cadence in
the
mid 80’s.
Workout Description:
Aerobic Endurance: Z3,
55-60 minutes steady
aerobic run. Push the
pace a bit higher during
this steady state effort.
Stay out of your ‘race
pace’ and slow down
if you feel your HR
drifting up to or above
AT.
Pre Activity Comments:
Try Spinervals 31.0
today
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2000
yards
Workout Description:
Swim steady state (not
super fast) focused on
your technique.
If necessary, break this
swim into 500’s,
alternation
500 pull / 500 swim
(free). Focus on strokes
per length and rest no
more than 60 seconds
between each 500,
should you choose to
break it up that way.
Pre Activity Comments:
Spinervals 36 is a really good time trial
workout to consider for today’s session.
Sunday
Bike : Bike
Duration (P): 1:45:00
Distance (P): 30 miles
Swim : Optional Swim
Workout
Duration (P): 0:30:00
Distance (P): 1000 yards
Workout Description:
Are you ready to swim
an extra day?! If so, try to
incorporate a steady
state swim of 1000-1500
yds today. Go at a
comfortable pace and
focus on technique.
Don’t worry about
speed. When your form
starts to ‘fall apart’ due to
fatigue, call it a day.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
10
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 7
Tuesday
Wednesday
Thursday
Friday
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2000 yards
Brick : Brick
Duration (P): 1:15:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:55:00
Distance (P): 1650 yards
Run : Run
Duration (P): 0:50:00
Distance (P): 6 miles
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50
drill choice on 10 sec rest
Workout Description:
Aerobic Brick: Z2, Bike 4560 minutes (90-100rpms),
transition in 1-2 min. then
run 20- 30 Minutes aerobic.
Workout Description:
Warm up 200-400 yds (swim easy), 8 x
50 drill choice on 10 sec rest
Workout Description:
Aerobic Base: Z2, 4560 minutes steady
aerobic run. Focus on
using good form and
staying within your
comfort zone.
Main Set: 4 x 300 steady swim @ 30-60
sec. rest (hold your splits), kick 100 easy w/
board then swim another 300 faster than
!rst four reps.
Drill Set: 8 x 25 choice @ 10 sec rest. Cooldown 200-400 yds
Run : Run
Duration (P): 0:40:00
Distance (P): 5 miles
Main Set: 5 x 200 steady tempo @ 15
sec rest (even split each rep) then swim
300 straight/hard, with a pull buoy if so
desired.
Kick Set: 4 x 50 kick fast with !ns @ 15
– 30 sec rest. Cooldown 200-400 yds
Saturday
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2200
yards
Workout Description:
Warm up 200-400 yds
(swim easy), 4 x 50 drill
choice on 10 sec rest
Main Set: 1650 – 1800
yds. Straight (Swim
‘heads up’ for several
strokes each length and
swim just near your
anticipated race pace
for the 1.5K Open water
swim.)
Run on the treadmill
today, 2-3%
Bike : Bike
Duration (P): 1:15:00
Distance (P): 20 miles
Week 7
Workout Description:
Aerobic Base with Striders: 30-40 minutes
steady aerobic. After your warm up of 10-15
minutes, incorporate anywhere from “ve (5)
to ten (10) ‘striders’ (faster runs of up to 90%
speed, focused on stretching it out, running fast
but with controlled form) of 30 seconds in duration with
30-60 seconds rest between each repetition.
These efforts are designed to start building
fast leg turnover and speed. Start with five
reps and progress to 10 reps as
you feel your form improve.
Drill Set: 4 x 25 choice
@ 10 sec rest
Cooldown 200-400 yds
Workout Description:
Aerobic Base with Tempo: Z4, 60-75
minutes, 80-90 rpms. After a 15 min
warm up, do 2 x 6 min (your race pace)
@3 min. rest. Cooldown
Sunday
Run : Run
Duration (P): 0:55:00
Distance (P): 7 miles
Workout Description:
Aerobic Base: Z2,50-60
minutes steady aerobic
run. Focus on using
good form and staying
within your comfort zone.
Push to the upper range
of Z2 on days you feel
strong and keep it at the
lower range on other
days.
Pre Activity Comments:
Go easy today. If your
legs are overly tired from
yesterday, rest today!
Brick : Brick
Duration (P): 2:15:00
Distance (P): 31 miles
Pre Activity Comments:
Try Spinervals 34 as an alternative to
today’s workout.
Workout Description:
Race Simulation Brick:
Z2-3, Bike up to 90
Minutes or 25 miles,
then run 45-60 minutes
or 10K.
Pre Activity Comments:
Don’t go race pace...
just feel the distance
and get the time in.
Practice race day
nutrition strategy and
practice your
transitions. Your
endurance is improving!
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
)-1 Years Experience
11
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 8
Tuesday
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2000 yards
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50 drill
choice on 10 sec rest
Main Set: 4 x 300 steady swim @ 30-60 sec. rest
(hold your splits), kick 100 easy w/board then swim
another 300 faster than !rst four reps.
Drill Set: 8 x 25 choice @ 10 sec rest
Cooldown 200-400 yds
Wednesday
X-Train : Wildcard day
Workout Description:
Another wildcard day! Do
what you feel your body
needs. Perhaps it’s a rest
day, or just a light day of
swimming. Enjoy!
Thursday
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2200 yards
Workout Description:
Warm up 200-400 yds (swim easy), 4 x
50 drill choice on 10 sec rest
Main Set: 1650 – 1800 yds. Straight
(Swim ‘heads up’ for several strokes
each length and swim just near your
anticipated race pace for the 1.5K Open
water swim.)
Drill Set: 4 x 25 choice @ 10 sec rest
Cooldown 200-400 yds
Run : Run
Duration (P): 0:35:00
Distance (P): 5 miles
Week 8
Workout Description:
Aerobic Base with Striders: 30-40 minutes steady
aerobic. After your warm up of 10-15 minutes,
incorporate anywhere from “five (5) to ten (10)
‘striders’ (faster runs of up to 90% speed, focused on
stretching it out, running fast but with controlled
form) of 30 seconds in duration with 30-60 seconds
rest between each repetition. These efforts are
designed to start building fast leg
turnover and speed.
Friday
Saturday
Run : 40 min run with
tempo
Duration (P): 0:40:00
Distance (P): 5 miles
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2200
yards
Workout Description:
warm up 10 - 15
minutes, then do a 1 or
1.5 mile run at your
‘race pace’ (10K).
Then cooldown. Make
sure you’re warmed up
well prior to the workout
and that you cooldown
and stretch!
Workout Description:
Warm up 200-400 yds
(swim easy), 4 x 50 drill
choice on 10 sec rest
Main Set: 1800 yds.
Straight (Swim ‘heads
up’ for several strokes
each length and swim
just near your
anticipated
race pace for the 1.5K
open water swim.)
Bike : Bike
Duration (P): 1:15:00
Distance (P): 22 miles
Sunday
Run : Run
Duration (P): 1:00:00
Distance (P): 7 miles
Workout Description:
Aerobic Endurance: Z3,
60 minutes steady
aerobic run. Not race
pace, but run at a steady
moderate clip. Try to get
in at least 6 - 8 miles.
Drill Set: 4 x 25 choice
@ 10 sec rest
Cooldown 200-400 yds
Workout Description:
Aerobic Base with Tempo: Z4, 60-75
minutes, 80-90 rpms. W/up 15 min. then
do 3 x 5 min race pace tempo @ 2 min
rest. Cooldown 15-30 minutes.
Bike : Bike
Duration (P): 2:00:00
Distance (P): 38 miles
Pre Activity Comments:
Spinervals 14 is a good alternative for
tempo / threshold training.
Workout Description:
Aerobic Endurance: Z3,
110-120 minutes of
steady, bigger gear
training to build
your muscular strength
and endurance.
Target 35-40 miles
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
)-1 Years Experience
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
12
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 9
Workout Description:
TIP: Strength Training
for Triathletes: Improving
your strength is good for your
performance as an athlete as
well as for your over health
and well-being. Given the
fact you are busy and training
for 3-sports is a lot already,
you can still carve out 15-20
minutes a few days/wk to
do some resistance training!
Here’s a short and effective
routine on video for you to
consider.
http://youtu.be/pAuZEQQ6zH8
- Coach Troy
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2200 yards
Brick : Brick
Duration (P): 1:30:00
Distance (P): 25 miles
Swim : Swim
Duration (P): 1:00:00
Distance (P): 2400 yards
Workout Description:
Warm up 200-400 yds (swim easy), 8 x 50 drill
choice on 10 sec rest
Workout Description:
Warm up 200-400 yds (swim easy), 4 x
50 drill choice on 10 sec rest
Main Set: 15 X 100 steady tempo @ 15 sec rest
(even split each (use a pull buoy on odd reps)
Workout Description:
Aerobic Endurance Brick:
Z3, Bike 60 minutes (80-90
rpms), transition in 1-2
min. then run 30- Minutes
aerobic
Kick Set: 4 x 50 kick fast with !ns @ 15 – 30 sec rest
Cooldown 200-400 yds
Pre Activity Comments:
TIP: Hydrate well...
Run : Run
Duration (P): 0:45:00
Distance (P): 5 miles
Main Set: 1800 – 2000 yds. Straight
(Swim ‘heads up’ for several strokes
each length and swim just near your
anticipated race pace for the 1.5K Open
water swim.)
Drill Set: 4 x 25 choice @ 10 sec rest
Cooldown 200-400 yds
Bike : Bike
Duration (P): 1:15:00
Distance (P): 22 miles
Week 9
Workout Description:
Aerobic Base with Tempo Intervals: 40-50 min. After
a 10 minute warm-up, incorporate a set of four (4)
to eight (8) 90 second intervals done at ‘race pace’
(above AT or Low Z4, or around your 5K race pace)
with 30-60 seconds of recovery between each rep.
These can also be done as ‘400s’ on the track.
Cooldown after your workout. Start with doing four
reps and progress to 8 reps as your form improves.
Workout Description:
Aerobic Base with tempo:
Today, w/up then do a 10 min tempo
(race pace) rep (85 rpms) spin 5 min then
do 2 x 5 min race pace reps (80 rpms) @
2 min rest. then cooldown.
Pre Activity Comments:
TIP: Consider doing Runervals video 5.0
Also, warm up very well with some striders before
launching into hard intervals.
Friday
Saturday
Day Off : Rest Day
Workout Description:
TIP: Choosing
the right Equipment:
The bottom line is that
the right equipment will
help you to perform
better, whether it’s
using the right tool for a
house repair or the right
bike for a triathlon.
Shorten your
learning curve by
getting the equipment
advice of a professional
who has a track record
of success.
Your local bike shop
can be a great resource
if the staff is
knowledgeable
regarding the needs of
the triathlete. If not,
seek the aid of a coach
and get the right
equipment for
the job!
Pre Activity Comments:
Tip: Spinervals 22.0 - Time
Trialapalooza, is a great
threshold workout.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
Swim : Swim
Duration (P): 0:45:00
Distance (P): 2000
yards
Workout Description:
Warm up 200-400 yds
(swim easy), 4 x 50 drill
choice on 10 sec rest
1650 straight / near
race pace in order to
get a true sense of
what you’ll do on race
day! Cooldown
Sunday
Bike : Bike
Duration (P): 0:40:00
Distance (P): 12 miles
Workout Description:
Aerobic Base: Z2, 30-45
minutes steady aerobic
bike, 85-100 rpms. Active
recovery!!! Noodle it
Pre Activity Comments:
If you feel tired or sore
from yesterday’s hard
workout, take today OFF
and recover.
Brick : Brick
Duration (P): 2:15:00
Distance (P): 31 miles
Workout Description:
Race Simulation Brick:
Z2-3, Bike up to 90
minutes or
around 25 miles,
then run 30-45 minutes
or 10K. PUSH IT
TODAY, but leave
some gas in the tank.
Practice your race day
strategy.
Pre Activity Comments:
TIP: Work hard for this
workout and practice
ideal nutrition /
hydration techniques.
)-1 Years Experience
13
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 10
Workout Description:
It’s time to start a light taper
so that your body can be as
rested and ready as possible
for race day.
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1300 yards
Brick : Brick
Duration (P): 1:30:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1300 yards
Workout Description:
Warm up 200-400 yds (swim easy), 4-6 x 50 drill
choice on 10 sec rest
Workout Description:
Aerobic Brick: Z2, Bike 4560 minutes (80-90 rpms),
transition in 1-2 min. then
run 30-40 Minutes aerobic
Workout Description:
Warm up 200-400 yds (swim easy), 4-6 x
50 drill choice on 10 sec rest
Main Set: 4x50 Fast (95%) on 45-60 sec rest, 3x100
Fast (95%) on 60-90 sec. rest, 4x50 Fast (95-100%)
on 60-90 sec. rest, 4 x 25 FAST (100%) on 1 min rest.
Cooldown 200-400 yds
Run : Run
Duration (P): 0:35:00
Distance (P): 4 miles
Week 10
Workout Description:
Aerobic Base with Striders: 30-40 minutes steady
aerobic. After your warm up of 10-15 minutes,
incorporate anywhere from “five (5) to ten (10)
‘striders’ (faster runs of up to 90% speed, focused on
stretching it out, running fast but with controlled
form) of 30 seconds in duration with 30-60 seconds
rest between each repetition. These efforts are designed
to start building fast leg turnover and speed.
Start with five reps and progress to 10 reps as
you feel your form improve.
Friday
Day Off : REST
Main Set: 4x50 Fast (95%) on 45-60 sec
rest, 3x100 Fast (95%) on 60-90 sec.
rest, 4x50 Fast (95-100%) on 60-90 sec.
rest, 4 x 25 FAST (100%) on 1 min rest.
Cooldown 200-400 yds
Bike : Bike
Duration (P): 1:00:00
Distance (P): 20 miles
Workout Description:
Race prep tempo ride;
warm up 15-20 min, then do a 10 min
tempo / time trial effort. Cooldown 15-20
min
Saturday
Swim : Swim
Duration (P): 0:30:00
Distance (P): 1000
yards
Workout Description:
Warm up 200
Swim 500 at a steady,
moderate tempo,
Cooldown 300
easy Stay sharp for
race day
Sunday
Run : Run
Duration (P): 0:40:00
Distance (P): 4 miles
Workout Description:
Run 40 min aerobic.
Steady, Z2
Bike : Bike
Duration (P): 1:30:00
Distance (P): 25 miles
Workout Description:
Steady 25 miler in zone
2...keep it light and
easy.
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
)-1 Years Experience
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
14
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 11
Tuesday
Wednesday
Thursday
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1500 yards
Brick : Brick
Duration (P): 1:05:00
Distance (P): 20 miles
Swim : Swim
Duration (P): 0:30:00
Distance (P): 1000 yards
Workout Description:
Warm up 200-400 yds (Swim easy), 6-8x 50 drill/
choice (you choose the drill based on coach’s recommendation)
on 10 sec rest (rest for 10 seconds on
the wall before doing your next rep.)
Workout Description:
Aerobic Brick: Z2, Bike 3045 minutes (90-100rpms),
transition in 1-2 min. then
run 20- 30 Minutes aerobic
Workout Description:
1000 yds stay loose, swim comfortably
and focus on form, not speed
Cooldown 200-400
Friday
Saturday
Day Off : Rest Day
Bike : Bike
Duration (P): 0:40:00
Distance (P): 12 miles
OR
Swim : Swim
Duration (P): 0:40:00
Distance (P): 1300 yards
Workout Description:
Warm up 200-400 yds (swim easy), 4-6 x 50 drill
choice on 10 sec rest
Sunday
Bike : Bike
Duration (P): 1:00:00
Distance (P): 18 miles
Run : Run
Duration (P): 0:45:00
Distance (P): 5 miles
Workout Description:
Aerobic Base: Z2, 4560 minutes steady
aerobic bike, 85-100
rpms.
Workout Description:
Run steady for 45
minutes / Z2.
Target 5 miles
This workout is for
‘active recovery’ and is
to be completed at the
lower range of your Z2
heart rate.
Workout Description:
Aerobic Base: Z2, 30-45 minutes steady
aerobic bike, 85-100 rpms. Focus on
staying in the aerobic zone and
maintaining a steady cadence. Spin the
legs out and stay loose.
Week 11
Main Set: 4x50 Fast (95%) on 45-60 sec rest, 3x100
Fast (95%) on 60-90 sec. rest, 4x50 Fast (95-100%)
on 60-90 sec. rest, 4 x 25 FAST (100%) on 1 min rest.
Cooldown 200-400 yds
Run : Run
Duration (P): 0:30:00
Distance (P): 4 miles
Workout Description:
Run 30 min aerobic, steady, Z2
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
)-1 Years Experience
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
15
Panasonic NYC Tri 12-Week Olympic Triathlon Training Program
Monday
Day Off : Rest Day | Week 12
RACE WEEK!
Workout Description:
All week, focus on getting
7-8 hours of sleep each night
and stay off your feet as
much as you can!
Tuesday
Wednesday
Swim : Swim
Duration (P): 0:30:00
Distance (P): 1000 yards
Brick : brick
Duration (P): 1:00:00
Distance (P): 20 miles
Workout Description:
Warm up then swim 300 at race pace tempo, then
cooldown for 1000 tot. yds. relax!
Workout Description:
Bike 40 min easy then run
20 min easy. Stay loose
and focus on form and Z2
intensity.
Run : Run
Duration (P): 0:30:00
Distance (P): 4 miles
Thursday
Other : Race Prep
Workout Description:
swim 1000 M easy...use your wetsuit,
and relax.
Bike 30 min easy. Dial in your bike, the
gears, etc.
Get ready!
Friday
Saturday
Day Off : Rest Day
Workout Description:
Rest, rest and rest. Get
your gear together, and
relax.
Pre Activity Comments:
Stay off your feet and
relax. Get everything
ready for race day.
Swim : Race day prep
swim
Workout Description:
Run an easy 30 minutes on the treadmill. Add a few
30 sec. striders if you want to stretch it out. Relax!
Workout Description:
Optional: 15-20 min or
800-1000 yd swim to stay
loose. Nothing hard...just
swim easy.
Sunday
Week 12
Run : Run Easy
Duration (P): 0:15:00
Race : Race Day: GOOD
LUCK!
Workout Description:
Run 15 min easy. You
can spin your legs out
on the bike a little too,
and perhaps swim
around... but don’t do
anything tiring!
Workout Description:
Execute your plan and
have a great race! You’ve
done the hard work, paid
your dues and you are
ready. Good luck and
have some fun!
Pre Activity Comments:
Do pre-race prep
workouts early in the
morning the day before
race day. Then rest up
and get ready! For
taper tips and more
info, visit
lifetimeendurance.com
- Coach Troy Jacobson
Head Triathlon Coach –
Life Time Fitness
www.coachtroy.com
Bike : Bike Easy
Duration (P): 0:20:00
Workout Description:
Bike 20 mins easy
TRAINING KEY:
RPMS = Pedaling Revolutions per minute | Zone (Z) = Heart Rate or Perceived Effort Training Zone | Brick = A two sport workout session,
)-1 Years Experience
quickly moving from the bike to the run | TM = Treadmill | Intervals = Short, higher intensity efforts followed by a brief rest period
16
Copyright and Legal
There is inherent risk of injury, whether caused by me or someone else, while participating in endurance sports training and in the use of or
presence at a Life Time Fitness center, the use of Life Time Fitness’ equipment and services, and participation in this or any other Life Time
Fitness’ programs. I understand that sports training and endurance is an extreme test of a person’s physical and mental limits and carries with
it the potential of for death or serious injury. This risk includes, but is not limited to (a) injuries arising from the use of any of the Life Time
Fitness’ centers or equipment, including any accidental or “slip and fall: injuries; (b) injuries arising from participation in supervised or
unsupervised activities and programs within a Life Time Fitness center, to the extent sponsored or endorsed by Life Time Fitness; (c) injuries
arising from participation in supervised or unsupervised activities and programs recommended by a Life Time Fitness endurance coach; (d)
injuries or medical disorders resulting from exercise at a Life Time Fitness center, including, but not limited to heart attacks, strokes, heart
stress, sprains, broken bones and torn muscles or ligaments; and (e) injuries resulting from the action taken or decisions made regarding
medical or survival procedures.
I understand and voluntarily accept this risk, I agree to specifically assume all risk of injury, whether physical or mental, as well as all risk of
loss, theft or damage of personal property while I am participating in this or any other Life time Fitness program, using or present at any Life
Time Fitness center, using any lockers, equipment or services at any Life Time Fitness center or participating in Life Time Fitness’ programs,
whether such programs take place inside or outside of a Life Time Fitness center. I waive any and all claims or actions that may arise against
LTF Club Operations Company, Inc. (“LTF Operations”), its parent companies, affiliates, subsidiaries, successors, assigns, independent
contractors and agents as well as each party’s owners, directors, employees or volunteers as a result of any such injury, loss, theft or damage,
including and without limitation, personal, bodily or mental injury, economic loss or any damage resulting from the negligence of LTF
Operations, its parent companies, affiliates, subsidiaries, successors, assigns, agents, independent contractors or anyone else using a Life
Time Fitness center. If there is any claim by anyone based on any injury, loss, theft or damage that involves me, I agree to defend LTF
Operations, its parent companies, affiliates, subsidiaries, successors, assigns, agents and independent contractors against such claims and
pay such parties for all expenses relating to the claim, and indemnify LTF Operations, its parent companies, affiliates, subsidiaries, successors,
assigns, agents and independent contractors for all obligations resulting from such claims.
© Copyright 2015, Life Time Fitness, Inc.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form by any means,
electronic, mechanical, photocopying, recording or otherwise without the prior written permission of Life Time Fitness. This publication is
designed to provide accurate and authoritative information in regard to the subject matter. Life Time Fitness and their agents and
representatives do not render any legal or medical advice. Please consult with your physician before starting this or any exercise program.
)-1 Years Experience
17