12 Weeks Olympic Distance Triathlon Training Program : 12th Week
12 Weeks Standard Distance Triathlon Training Plan Week.
12th Week
| Day | Activity | Objective |
|---|---|---|
| Mon | REST | |
| Tue | REST | |
| Wed | SWIM 800M > Warm 200m ( Kick or Free) > Free 10 X 50 m in 0:55 min (Rest 15 seconds between sets) > Cool down 100m | Swim Speed |
| Thu | BIKE 30 MIN + RUN 10 min > Warm 10 min > Ride in race pace 20 min (30-33 kph) ——-Transition to running——— > Run 10 min in race pace (5:45-6:00 min/km ) | Race simulation |
| Fri | RUN 30 MIN > Warm 10 min > Run 20 min in easy pace (6:30 - 7:30 min/km) | Easy run to stimulate blood circulation and heart rate |
| Sat | RACE DAY !!! | |
| Sun | RECOVERY SWIM 20 MIN (freestyle or breaststroke) |
TC Triathlon
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