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Budapestman

Triathlon 90-day training plan

We recommend the following training plan to athletes of average condition who can safely swim, can ride the bike and can run 10 km in 60 minutes. If you start your preparation with different parameters – you are either better trained or otherwise, you are only at the beginning of a lifestyle change – we recommend that you contact our expert. Call Mr Gyula Kis on +36 30 371 6771 or send him an email at kistricoach@gmail.com and ask for a personalized training plan because you can prepare the most efficiently if you have your personal training plan.


PREPARING FOR BUDAPESTMAN, WEEKS 1-12


 

WEEK 1



MONDAY

TUESDAY

WEDNESDAY



THURSDAY

FRIDAY

SATURDAY


SUNDAY


MORNING

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




DAY OFF

AFTERNOON/EVENING


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.


DAY OFF

WEEK 2



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY

MORNING

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…





DAY OFF

AFTERNOON/EVENING


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.


DAY OFF

WEEK 3



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY


MORNING

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)





DAY OFF

AFTERNOON/EVENING


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)


DAY OFF

WEEK 4



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY

MORNING

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



DAY OFF

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





DAY OFF

AFTERNOON/EVENING


RUNNING: light running

DAY OFF


RUNNING: /40 minutes/ light running

CYCLING+RUNNING: /60 minutes/ light cycling


DAY OFF

WEEK 5



MONDAY

TUESDAY

WEDNESDAY


THURSDAY

FRIDAY

SATURDAY


SUNDAY


MORNING

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





DAY OFF

AFTERNOON/EVENING


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

CYCLING: /60 minutes/ in hilly terrain


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.


DAY OFF

WEEK 6



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY

MORNING

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.





DAY OFF

AFTERNOON/EVENING


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

GYMNASTICS/STRENGTH DEVELOPMENT: /20-30 minutes/


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)


DAY OFF

WEEK 7



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY

MORNING

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.





DAY OFF

AFTERNOON/EVENING


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

CYCLING: /75 minutes/: 30 minutes warmup on even terrain, then 20 minutes in race speed, possibly on your elbows, 25 minutes cool down


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)


DAY OFF

WEEK 8



MONDAY

TUESDAY

WEDNESDAY




THURSDAY

FRIDAY

SATURDAY


SUNDAY

MORNING

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.



DAY OFF

AFTERNOON/EVENING


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


DAY OFF

WEEK 9



MONDAY


TUESDAY




WEDNESDAY



THURSDAY


FRIDAY


SATURDAY


SUNDAY

MORNING

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.



DAY OFF

AFTERNOON/EVENING


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.


DAY OFF

WEEK 10



MONDAY


TUESDAY




WEDNESDAY



THURSDAY


FRIDAY


SATURDAY


SUNDAY

MORNING


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.



DAY OFF

AFTERNOON/EVENING



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)


DAY OFF

WEEK 11



MONDAY


TUESDAY




WEDNESDAY



THURSDAY


FRIDAY


SATURDAY


SUNDAY


MORNING

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.



DAY OFF

AFTERNOON/EVENING


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)


DAY OFF

WEEK 12



MONDAY


TUESDAY




WEDNESDAY



THURSDAY


FRIDAY


SATURDAY


SUNDAY

MORNING

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.

DAY OFF


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.



BUDAPESTMAN

AFTERNOON/EVENING


DAY OFF

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.




WEEKLY TRAINING TIME: ~ 4 HOURS AND 20 MINUTES

WEEKLY TRAINING TIME: ~ 4 HOURS AND 50 MINUTES

WEEKLY TRAINING TIME: ~ 5 HOURS AND 30 MINUTES

WEEKLY TRAINING TIME: ~ 3 HOURS AND 20 MINUTES

WEEKLY TRAINING TIME: ~ 5 HOURS AND 50 MINUTES

WEEKLY TRAINING TIME: ~ 6 HOURS AND 20 MINUTES

WEEKLY TRAINING TIME: ~ 7 HOURS AND 20 MINUTES

WEEKLY TRAINING TIME: ~ 5 HOURS AND 5 MINUTES

WEEKLY TRAINING TIME: ~ 6 HOURS AND 55 MINUTES

WEEKLY TRAINING TIME: ~ 7 HOURS AND 55 MINUTES

WEEKLY TRAINING TIME: ~ 6 HOURS AND 5 MINUTES

WEEKLY TRAINING TIME: ~ 4 HOURS AND 20 MINUTES


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