THE ULTIMATE TRIATHLON WORKOUT, BROUGHT TO YOU BY TRAIN HARD FIGHT EASY, THE SPARRING PARTNER OF FIGHTERS ONLY
Think you’re fit? Nick Diaz exclusively revealed in this month’s Train Hard Fight Easy that his cardio can be accredited to his extreme triathlon training. So why not put your cardio to the test with THFE’s ultimate triathlon workout compiled by Jesse Kropelnicki, triathlon coach and cardio coach to Kenny Florian.
If it seems too much hard work, then listen to Nick Diaz: “I don’t like the idea of people telling me that I’m not ready for that. You’ve gotta break through that. You gotta make it happen.”
WEEK 1
Monday – Swim – 1300 yards continuous at an easy pace
Tuesday – Bike – 75 min steady
Wednesday – Rest
Thursday – Run – 30 min steady
Friday – Swim – 2400 yards with short, hard intervals
Saturday – Bike – 115 min as 80 min steady and 35 min up-tempo; 20 min steady transition run
Sunday – Bike – 40 min easy; 50 min transition run as 35 min steady and 15 min up-tempo
WEEK 2
Monday – Swim – 1800 yards continuous at an easy pace
Tuesday – Bike – 90 min as 45 min steady, 4 x (5 min hard, 3 min easy), 13 min steady; 20 min steady transition run
Wednesday – Swim – 3000 yards with long, up-tempo intervals
Thursday – Run – 60 min as 20 min steady, 5 x (800 hard, 2.5 min easy), 10 min steady
Friday – Swim – 3000 yards with short, hard intervals
Saturday – Bike – 180 min as 105 min steady and 75 min up-tempo; 45 min steady transition run
Sunday – Run – 45 min steady. Second workout: Bike – 60 min easy; 45 min steady transition run
WEEK 3
Monday – Swim – 2000 yards continuous at an easy pace
Tuesday – Bike – 100 min as 50 min steady, 2 x (10 min hard, five min easy), 20 min steady; 15 min steady transition run
Wednesday – Swim – 3000 yards with long, up-tempo intervals
Thursday – Run – 60 min as 20 min steady, 3 x (One minute hard, three min easy), 10 min steady
Friday – Swim – 3000 yards with short, hard intervals
Saturday – Bike – 200 min steady; 40 min steady transition run
Sunday – Bike – 80 min easy; 75 min transition run as 45 min steady and 30 min up-tempo
WEEK 4
Monday – Swim – 1400 yards continuous at an easy pace
Tuesday – Bike – 70 min steady; 15 min steady transition run
Wednesday – Rest
Thursday – Bike – 30 min easy; Run – 35 min steady
Friday – Swim – 3000 yards with short, hard intervals
Saturday – Bike – 120 min as 75 min steady and 45 min up-tempo; 20 min steady transition run
Sunday – Bike – 60 min easy; 45 min transition run as 30 min steady and 15 min up-tempo
WEEK 5
Monday – Swim – 1500 yards continuous at an easy pace
Tuesday – Bike – 90 min as 30 min steady, 3 x (10 min up-tempo, 10 min steady); 25 min steady transition run
Wednesday – Swim – 2000 yards with long, up-tempo intervals. 2nd workout: Bike – 50 min easy; 15 min easy transition run
Thursday – Run – 60 min as 18 min steady, 3 x (seven min up-tempo, seven min steady)
Friday – Swim – 2000 yards with short, hard intervals
Saturday – Bike – 100 min as 130 min steady and 60 min up-tempo; 30 min transition run as 15 min up-tempo and 15 min steady
Sunday – Bike – 55 min easy; 20 min easy transition run
WEEK 6
Monday – Swim – 1600 yards continuous at an easy pace. Second workout: Bike – 30 min easy
Tuesday – Rest
Wednesday – Bike – 40 min easy; 35 min transition run starting steady, building to up-tempo
Thursday – Bike – 70 min starting steady, building to up-tempo; 20 min easy transition run
Friday – Swim – 15 min easy with 3 x 30 sec accelerations. Second Workout: Bike – 45 min easy with 3 x 30 sec accelerations; 15 min easy transition run with 3 x 30 sec accelerations
Saturday – Bike – 30 min easy, insert 3 x 30 second spin-ups (105 rpm+) at light resistance
Sunday – Olympic Distance Triathlon
