A Training Plan for the Casual Triathlete

Swim

Below is a chart to help you train for steady swimming. You can jump into the chart wherever your current fitness allows. Some will need to begin with 25s. That is 25 yards or meters, the length of a standard pool. Others may have the fitness to begin with 50s.

Swim

 

Repeats

Rest Interval

10 x 25

20 seconds

10 x 25

15 seconds

10 x 25

10 seconds

5 x 25, rest 1 minute, 5 x 25

5 seconds between 25s

5 x 50

20 seconds

7-8 x 50

20 seconds

9-12 x 50

20 seconds

12 x 50

15 seconds

12 x 50

10 seconds

6 x 50, rest 1 minute, 6 x 50

5 seconds between 50s

6 x 100

10 seconds

500

 steady

More: 10 Steps to Improving Your Triathlon Swim

Bike

This is the easy one. If you can ride an indoor bike or get outside for just 30 minutes once per week, you can build some foundation cycling fitness. If you have the time and energy to do it, build the length of this ride to 60 minutes. In just a couple of weeks, adding 15 minutes to the rides, you can easily be at an hour of ride time.

More: 4 Great One-Hour Bike Workouts

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About the Author

Gale Bernhardt

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. She's worked as a World Cup coach and delivered education training for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's easy-to-follow training plans. You can find some of her training plans on Active Trainer to help you succeed.

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