Week - 1 (Half triathlon workout plan)

*Week - 1*

*Day 1 Monday* *06th Aug*

No training - *Rest Day*

*Day 2 Tuesday* *07th Aug* (2 hrs)

*Please Note*: Intervals workout is only for those who want to improve timings and getting faster, completing the distance will be more than enough for normal and new users.

*Run* - Total session target volume *7.5km*
 

1) *4x100m* @400m velocity w/30s recovery walk
2) 2min easy jog
3) *4x200m*@800m velocity w/40s recovery walk
4) 2min easy jog
5) *4x400m*@1600m velocity w/40s recovery walk
6) 2min easy jog
7) complete target volume *10km*

8) *10-min* strength endurance work

*Cycle* - Total session target volume *20km*

1) *4x200m* @800m velocity w/20s recovery
2) 2mins easy spin
3) *4x400m* @1.6k velocity w/30s recovery
4) 2mins easy spin
5) *4x800m* @3.2k velocity w/40s recovery
6) 2mins easy spin
7) complete target volume *20km*

8) *10-min* strength endurance

*Day 3 Wednesday* *8th Aug*

*Swim* - Total session target volume *1200m*

1) *4x25m* @100m velocity
2) *50m* easy swim
3) *4x50m* @200m velocity w/ 30s rest
4) 50m easy swim
5) *4x100m* @500m velocity w/ 30s rest
6) 100m easy swim
7) *200m* using paddles
8) complete target volume *1200*
9)

*Weights* - Weight training

Strength exercises for the swim, bike and run-specific movements
1 x 12 reps at *50%* 1RM
2 x 6 to 8 reps at *85%* 1RM

*Day 4 Thursday* *9th Aug*

*Cycle* - Total session target volume *20km*

1) *3x5km* at target 90km velocity
2) 1 or 2 minutes easy spin
3) complete target volume *20km*

*Run* - Total session target volume *7.5 km*

1) *3x1.5kms* at 21 km target velocity with 400m recovery walk
2) complete target volume *14.5km*

*Day 5 Friday* *10th Aug*

*Swim* - Total session target volume *1500m*

1) *3x400m* at target 2000m velocity with 60secs rest
2) *300m* easy swim

3) complete target volume *1500m*

*Day 6 Saturday* *11th Aug*

*Cycle* - Total session target volume *75km*

1) *45km* @target race cadence. Take fluids and nutrition as you plan for the race.
2) *50-min* strength endurance at an aerobic intensity in race position.
3) complete target volume *75km*

*Weights* - Weight training

Muscular endurance exercises for the swim, bike and run-specific movements and plyometric exercises
1 x 20 reps at *50%* 1RM
2 x 6 reps at *50%* 1RM explosive

*Day 7 Sunday* *12th Aug*

*Swim* - Total session target volume *1200m*

1) *800m* continuously @target speed. Try to wear the same equipment as you plan for the race.
2) *400m* using paddles
3) complete target volume *1200m*

*Run* - Total session target volume *10km*

1) *7.5km* continuously @ target velocity
2) *25-min* strength endurance work

3) complete target volume *10km*

*plyometric exercises*

The term plyometric is a combination of Greek roots that means to increase measurement -- plio means 'more' and metric means 'to measure'

*Squat jump*: squat down then jump off the ground as high as possible with extended legs.

*Box jumps*: jump onto and off of a large box 18 inch and higher

*Tuck jump*, *Tuck squat jump*, *Lateral jump*, *Power skipping*, *Lunge jump*

*Plyometric push-up*: lift the hands and body off the ground.

*Split*: reach toes higher with straight legs.

*Strength Endurance*

Lifting weights

working with resistance bands

climbing stairs

hill walking

push-ups

sit-ups

Indian squats

Indian push-ups

(verified 03/08/2018)