TABATA Run Intervals
30- to 45-minute run: Warm up and then complete 8 x 20 seconds "all-out" with 10 seconds easy spin/rest interval. Walk/easy jog for a few minutes for your cooldown.
More: Why All Triathletes Need to Run 5Ks
30-30's Run Intervals
30- to 45-minute run: Warm up well and then run 5-20 x 30 seconds at about 20 seconds per mile faster than your 5K race-pace per mile. Recover by jogging easily for 30 seconds after each interval, and then easy run for the remainder of the session, ending with a short walk for your cooldown.
Fast 50s Swim
Warm-Up: 200 easy swim, 100 easy free kick with board, 2 x 100 drill by 25s (Drill is 25 right-arm, 25 left-arm, 25 catch-up, 25 fast swim.)
Main Set:
- 4 x 50 descending (30-second recovery)
- 50 kick easy
- 4 x 50 holding fastest 50 time from previous set (30-second recovery)
- 50 kick easy
Cooldown: 100 easy swim, 100 easy free kick with board.
More: The Training Benefits of an Olympic-Size Pool
Speed-Play 75s Swim
Warm-Up: 100 swim, 50 kick, 50 drill (25 right-arm, 25 left-arm).
Main Set:
- 4 x 75 done as 25 easy, 25 fast, 25 easy (15-second recovery)
- 50 kick easy
- 4 x 75 done as 25 fast, 25 easy, 25 fast (30-second recovery)
- 50 kick easy
- 4 x 75 done as 25 easy, 50 fast (30-second recovery)
Cooldown: 200 easy swim.
(For an explanation on swim drills, go to CoachBuxton.com)
Here is a sample build week:
- Monday: 45 to 75-minute rolling run
- Tuesday: 30-minute Tabata run & Swim-Fast 50s
- Wednesday: 30-45 minute form swim, drill work and fast form 25's (10" RI)
- Thursday: 45-minute 30-30 bike (can follow with a 15-minute transition run)
- Friday: OFF
- Saturday: 1.5 to 2.0 rolling bike ride & Swim-Speed Play 75s
- Sunday: Track Brick
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