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6-Week Triathlon Plan for Beginners – How do I train for a triathlon?



A sprint triathlon challenges your entire body, does not soak up your life in training, and lets you finish before the brunch starts. In typical sprint races, it takes you an hour, maybe an hour and 30 minutes, to really push it through a 750-meter swim, a 12- to 15-mile bike, and a 5-kilometer run. It is aerobic. It is strategic. It's competitive And you can really rip it off by flying through each leg as fast as your body allows. You get an integrated cross-training, the sweet reward of a finish line and maybe even a medal.

You really only need about 6 weeks to train for your first triathlon. This beginner plan challenges you mentally and physically while doing only four workouts per week. Do not forget to rest: it's planned in the program and it's so important that you need at least two days of training every week to avoid overtraining. Learn more about what you can expect during your workout in The Triathletes Training Bible ̵

1; the new book by legendary triathlon coach Joe Friel.

In the first two weeks, you will build your skills in every discipline. In the third week you will start practicing racing skills. A key training during this week: the brick. There you cycle and then walk immediately afterwards, an awkward transition where your legs feel like bricks (you just can not move them as fast as you want). However, with practice you will get used to going through this transition and increasing the 5K speed.

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How hard you can train for your triathlon

With this plan you train in different weeks with different intensities: Each Intensity Level or Training "Zone" corresponds to a specific target heart

  • Zone I: Training Zone I should be 50- This should be slightly increased slightly, but you should be able to have a conversation without any problems.
  • Zone II: Training Zone II should be trained with 60-70 percent of maximum heart rate be gentle pace, your breathing will be more exhausting, but you should be despite to speak.
  • Zone III: Training Zone III training should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It will be difficult to have a conversation – you can spit out a few words at a time.
  • Zone IV: Training Zone IV training should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You will have trouble talking. But remember – it's not all over. You should be able to maintain this pace for about 20 minutes.

    The Training Schedule

    Week 1

    • Monday: Break
    • Tuesday: Swim for 30 minutes in Zone I
    • Wednesday: Run for 30 minutes in zone I
    • Thursday: rest
    • Friday: rest
    • Saturday: 45 minutes bike in zone I [19659010] Sunday: Float for 30 minutes in Zone I

      Week 2

      • Monday: Calm
      • Tuesday: Float for 30 minutes in Zone I [19659010] Wednesday : Run for 30 minutes in Zone I
      • Thursday: Rest
      • Friday: Rest
      • Saturday: Saturday: ] Drive 45 minutes into Zone I
      • Sunday: Float 30 minutes into Zone I

        Week 3

        • Monday: Rest
        • Tuesday: ] Swim 35 minutes into Zone II. Power Train for 20 minutes
        • Wednesday: Run 30 minutes into Zone II; Bicycle for 45 minutes in Zone II
        • Thursday: 20 minutes in Zone I swim; Power Train for 20 minutes
        • Friday: Rest
        • Saturday: Brick Workout: Drive 60 minutes in Zone I and 30 minutes in Zone I
        • . Sunday: Rest

          Week 4

          • Monday: Rest
          • Tuesday: Swim in Zone II for 30 minutes; Power Train for 20 minutes
          • Wednesday: Run 40 minutes in Zone II; Bicycle 45 minutes in Zone II
          • Thursday: 20 minutes swimming in Zone I; Power Train for 20 minutes
          • Friday: Rest
          • Saturday: Brick Workout: Drive 60 minutes in Zone I and 30 minutes in Zone I
          • . Sunday: Rest Period

            Week 5

            • Monday: Rest Period
            • Tuesday: 35 minutes swim in Zone II; Power train for 40 minutes
            • Wednesday: 45 minutes bike in zone II; Run 40 minutes into Zone II
            • Thursday: Swim 30 minutes into Zone I; Power Train for 20 minutes
            • Friday: Rest
            • Saturday: Brick Workout / Test Triathlon: Swim for 20 minutes in Zone I, travel 40 minutes to Zone II , and run for 20 minutes in Zone I [194559009] Sunday: Rest

              Week 6

              • Monday: Rest
              • Tuesday: Bicycle for 30 minutes Zone I
              • Wednesday: 20 minutes in Zone I Swim
              • Thursday: Run 20 minutes in Zone I
              • Saturday: 15 minutes in zone I swim; Bicycle for 15 minutes in Zone I
              • Sunday: Raceday

                Complete instructions on how to practice and race day can be found in our Triathlon Training Guide.


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