Include these key workouts each week:
- One endurance workouts for each discipline (swim, bike, run). These aerobic sessions are the foundation of your triathlon training.
What is the comfortable range you could do consistently right now for an endurance workout? You can start there.
- One speed sessions for each discipline. These faster paced, shorter sessions can be tracked with by heart rate (HR) plus pace & power output.
If you're a beginner, HR and or rate of perceived exertion (RPE) and should be included in training only after a base has been established. RPE is also important in advanced athletes.
- Two strength sessions. Yes, that's right! Strength training (aka resistance training) is a very important piece of your triathlon training. Any style is good other than circuit work. Be sure to include some balance training (example one legged squats), functional training and core work.
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| You'll be spending a lot of time in your endurance sessions in Ironman & 70.3 training to get you across the finish line |
As you progress over the seasons and are ready to take training to the next level you can start at a higher volume, and add in some additional mid distance training sessions.
Need help with your training or ready to take it to the next level? We're here to help! Coach Emily is a certified triathlon coach & Ironman Certified Coach.
Conact Emily to get started.
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