Triathlon 90-day training plan

SWIMMING: /~45 minutes/ 600m warm up, 2x(100m breaststroke/100m backstroke/100m breaststroke), 200m freestyle leg kick, 4x50m one arm freestyle there and breaststroke back.

SWIMMING: /~40minutes/ 1200m continuous swimming. 100m breaststroke/50m freestyle

RUNNING: /35 minutes/ continuous running, low intensity

GYMNASTICS/STRENGTH DEVELOPMENT: /20-30 minutes/

RUNNING: /35 minutes/ continuous running, low intensity

CYCLING: /75 minutes/ cycling on a level track. Pay attention to an even speed and continuous pedaling, roll as little as possible.

SWIMMING: /~50 minutes/ 200m warm up, 20x50m freestyle technique (4x50m one arm freestyle leg kick, 4x50m two arm leg kick, 4x50m 

SWIMMING: /~40minutes/ 1200m continuous swimming including as much freestyle as possible. E.g. 200m breaststroke/backstroke, 100m freestyle…

RUNNING: 30 minutes continuous running, then 6 sprints (60m) – 40s walk, then 5 minute light running

GYMNASTICS/STRENGTH DEVELOPMENT: /20-30 minutes/

RUNNING: continuous, even running

CYCLING:  /90 minutes/ even cycling on a level track.

SWIMMING: /~55 minutes/ 200m warm up, 400m breaststroke/backstroke, 4x100m (1. freestyle, 2. one arm freestyle with a buoy, 3. freestyle lower arm with buoy where your lower arm touches the water while you are lifting it, 4. normal freestyle with inhalation at every 3rd tempo, 300m (100m freestyle-100m bresaststroke-100m backstroke)

SWIMMING: /~45 minutes/ 1500 m continuous swimming (200m breaststroke/backstroke-150m freestyle)

RUNNING: /45 minutes/ including 25 minutes even then 5x(1minute intensive/1 minute light), then 10 minutes light running

GYMNASTICS/STRENGTH DEVELOPMENT: /20-30 minutes/

RUNNING: /60 minutes/ continuous running, low intensity

CYCLING+RUNNING: /90 minutes/ cycling on a level track with low intensity saving strength, the /15 minutes/ light running. A maximum of 15 minutes can pass between the 2 exercise (changing clothes)

SWIMMING: /~30 minutes/ 400m breaststroke, 400m backstroke, then sauna

SWIMMING: 200m warm up of your choice, 4x50m freestyle more intensively with a lot of rest, then 2 minutes rest. Then 800m continuous swimming. Try to do as much as possible in freestyle. Try to swim as evenly as possible. 200m cool down

RUNNING: light running

RUNNING: /40 minutes/ light running

CYCLING+RUNNING: /60 minutes/ light cycling

SWIMMING: /~50 minutes/ 200m warm up, 12x100m 4x(1 freestyle leg kick, one freestyle arm stroke with a buoy between legs, one mixed 25 m backstroke-25 m breaststroke-25 m freestyle-25 m backstroke)

SWIMMING: /~45minutes/ 400 m warmup, 4 x 200 m (150 m freestyle-50 m breaststroke), 100 m cool down

RUNNING: /45 minutes/ even running, then 3x(2 minutes intensive/1 minute light), then 10 minutes light running

RUNNING: /60 minutes/ continuous running, low intensity

CYCLING: /90 minutes/ cycling on a level track. Pay attention to an even speed and continuous pedaling, roll as little as possible.

SWIMMING: /~55 minutes/ 300m warm up, 12x50 m freestyle technique (freestyle leg kick, one arm, sliding, waiting…), 12x100 m mixed style (4 backstroke, 4 breaststroke, 4 freestyle) 200m cool down

SWIMMING: /~40 minutes/ in open water. Including practicing: finding your way in the water, swimming blind, turning, arriving (start), running to the shore.

RUNNING: /40 minutes/ including 30 minutes even running then 6 sprints (60 m)-40 seconds walk then 5 minute light running

RUNNING: /70 minutes/ continuous even running

CYCLING+RUNNING: /100 minutes/ cycling on a level track with low intensity saving strength, then /20 minutes/ light running. A maximum of 15 minutes can pass between the 2 exercise (changing clothes)

SWIMMING: /~55 minutes/ 300m warm up, 15x100 m in freestyle with 20 seconds rests,100m cool down

SWIMMING: /~45 minutes/ in open water. Including practicing: finding your way in the water, swimming blind, turning, arriving (start), running to the shore.

RUNNING: /47 minutes/ including 25 minutes even running then 4x(2 minutes intensive/1 minute light), then 10 minutes light running

RUNNING: /75 minutes/ continuous running, low intensity

CYCLING+RUNNING: /120 minutes/ cycling on a level track with low intensity saving strength, then /25 minutes/ light running. A maximum of 15 minutes can pass between the 2 exercise (changing clothes)

SWIMMING: /~40 minutes/ 200m warm up of your choice, 200 m freestyle leg kick with board, then, 12x50 m in freestyle (3x(1 light-1 medium)

SWIMMING: /~45 minutes/ 200 m warm up of your choice, 4x50 m in a more intensive pace with a lot of vests, then 2 minutes rest. Then 1500 m continuous swimming. Try to do as much as possible in freestyle. Try to keep an even pace. 200 m cool down.

RUNNING: /45 minutes/ light running including 10x60 m sprint

CYCLING: /50 minutes/: light spinning on even terrain

RUNNING: /45 minutes/ light pace

CYCLING: /80 minutes/ light pedaling

SWIMMING: /~50 minutes/ 300m warm up of your choice, 8x50m freestyle pace change (25m relaxed/25 m intensive), 10x100m freestyle (would a few rests in an even pace at 75%), 200m cool down

SWIMMING: /~45 minutes/ in open water. Including practicing: finding your way in the water, swimming blind, turning, arriving (start), running to the shore.

RUNNING: /50 minutes/ including 25 minutes even running then 8x( 1 minute intensive/30 seconds in light), 13 minutes light running at the end

CYCLING: /60 minutes/: depot exercise. Find a corn and close place where drivers don’t disturb you. Place your bike there as if it were in a depot. Practice running there, changing clothes and taking a riding position. Warm up in advance with 20 minutes fast pedaling.

RUNNING: /70 minutes/ intensifying running. The second 35 minutes should be faster than the first 35 minutes

CYCLING: /140 minutes/ cycling on a level track. Pay attention to an even speed and continuous pedaling, roll as little as possible.

SWIMMING: /~55 minutes/ 600m in a style of your choice, 5x200m freestyle with every 100m (25m stronger/50m medium/50m relaxed pace within the 400). DON’T use palm resistance! 200m cool down

SWIMMING: /~40 minutes/ in open water. Including practicing: finding your way in the water, swimming blind, turning, arriving (start), running to the shore.

RUNNING: /45 minutes/ including 20 minutes even running then 10x 1 minute intensive/30 seconds relaxed, 10 minutes cooldown

CYCLING: /105 minutes/: including 30 minutes warmup, 2x20 minutes in racing pace, possibly on your elbows, with 10 minutes relaxed spinning in between, 25 minutes cool down.

RUNNING: /80 minutes/ intensifying running. The second 40 minutes should be faster than the first 40 minutes

CYCLING+RUNNING: /120 minutes/ cycling on a level track with low intensity saving strength, then /30 minutes/ light running. A maximum of 15 minutes can pass between the 2 exercise (changing clothes)

SWIMMING: /~50 minutes/ 100m backstroke-100m breaststroke-100 m freestyle warmup, 10x25 m fast sprint with a lot of rest in between, 10x50 m freestyle (even ones strong, odd ones relaxed, with a lot of rest), 200 m relaxed freestyle, 10ú25 m underwater breaststroke for lung capacity, 100m cool down

SWIMMING: /~45 minutes/ in open water. Including practicing: finding your way in the water, swimming blind, turning, arriving (start), running to the shore.

RUNNING: /40 minutes/ including 20 minutes even running, then 6x30 seconds strong/1 minute very relaxed, 10 minutes cooldown

CYCLING: /75 minutes/: depot exercise. Find a corn and close place where drivers don’t disturb you. Place your bike there as if it were in a depot. Practice running there, changing clothes and taking a riding position. Warm up in advance with 20 minutes fast pedaling.

RUNNING: /50 minutes/ even running at low intensity

CYCLING+RUNNING: /90 minutes/ cycling on a level track with low intensity saving strength, then /15 minutes/ light running. A maximum of 15 minutes can pass between the 2 exercise (changing clothes)

SWIMMING: /~40 minutes/ 200m freestyle, 200 m breaststroke, 8 x 50 m quick variation (one on, waiting, sliding, touching the side), 200 m freestyle taking breaths at every 5th stroke.

SWIMMING: /~20 minutes/ Possibly in the race venue. Try the swimming loop. Running in, starting. Map it! At this point swimming is only for warming up.

CYCLING: /50 minutes/: light spinning on a flat track.

RUNNING: /25 minutes/ at a light pace

CYCLING: /75 minutes/ cycling on a level track. Pay attention to an even speed and continuous pedaling, roll as little as possible.