MX Olympic Distance - Beginner

Overview

This is a perfect program for the athlete new to the sport of triathlon. No background required! With this program, we will slowly adapt you to the three disciplines and start to build a foundation while getting you healthy and fit.

Total Weekly hours : 6 to 8

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (1) swim: Speed/Recovery (1) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 48 m
run: 2h 12 m
ride: 2h 26 m
Total: 6h 26 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner run: Long Endurance + Strength (1) swim: Speed/Recovery (2) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 1h 50 m
run: 2h 12 m
ride: 2h 26 m
Total: 6h 28 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (1) swim: Race Specific Swim (1) run: Long Endurance + Strength (1) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 12 m
ride: 2h 26 m
Total: 6h 40 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (2) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance ride: Leg Smasher run: Race Specific - LT Threshold

swim: 2h 2 m
run: 2h 27 m
ride: 2h 26 m
Total: 6h 55 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (2) swim: Elevator run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance ride: Bike Pain Cave run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 27 m
ride: 2h 20 m
Total: 7h 12 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (3) swim: Elevator run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Endurance ride: Bike Pain Cave run: Race Specific - LT Threshold

swim: 2h 25 m
run: 2h 35 m
ride: 2h 20 m
Total: 7h 20 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Long Endurance + Strength (3) swim: Speed/Recovery (1) ride: Endurance run: Race Specific - LT Threshold ride: Bike Pain Cave

swim: 2h 13 m
run: 2h 35 m
ride: 2h 20 m
Total: 7h 8 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 1h 35 m
run: 1h 30 m
other: 0h 40 m
Total: 3h 45 m

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