if you’re looking for a great way to get in shape this year while also achieving a badge of honor not many people have, start training for an olympic-distance triathlon. keep in mind that an olympic triathlon consists of a 1.5 km (0.93 mile) swim, a 40 km (25 mile) bike ride and a 10 km (6.2 mile) run. you can get started with the following 20-week olympic triathlon training plan that will help get you off the couch and on your way to completing a pretty amazing athletic feat!
as a general note, pool swimming in a 25yd short-course pool setup is ideal here but depending on what is available, you can certainly substitute with long course meters swimming or open-water/ocean swimming. as you continue building your fitness with the bike’s leg workout today, keep in mind that there are a number of ways you can hit your daily miles. retired pro and respected cycling olympic committee coach, chris carmichael has a chart comparing indoor ride time to outdoor ride time with the following as approximates, and states that when converting an outdoor training ride to an indoor workout, reduce the ride length by 20 percent: 2 hrs inside = 2.5 outside1.5 inside = 2 out1.25 in = 1.5 out45 min in = 1 hr outrun: 3 miles on tuesday, thursday and saturday during your training, feel free to supplement this level of aerobic exercise with various targeted abs workouts or home workouts as found in our other training insight posts.
training plan volume is between 7 and 12.5 hours per week, and is organised on a 3 week macrocycle – every 3rd 12-week intermediate training plan. perfect for athletes who are not complete beginners to the sport and are looking to looks like this could be a good beginning training program for a triathlon. i like that they include, from the first week , 12 week olympic triathlon training plan advanced, 8 week olympic triathlon training plan, 16 week olympic triathlon training plan advanced, couch to olympic triathlon training plan
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