Weekly Training Schedule
Detailed triathlon training schedule with workout sessions, key points and recovery strategies
Training
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date: 2025-09-05T00:00:00Z
updated: 2025-09-05T20:10:20.923Z
Detailed triathlon training schedule with workout sessions, key points and recovery strategies
| Day | Morning Session | Evening Session | Key Points | Recovery Strategies |
|---|---|---|---|---|
| Monday | 5 km bike commute; Swim 45–60 min (technique/intervals); Transition 20–30 min; Nippard Lower Body 90 min; 5 km bike commute | Sauna 10–15 min; Hydrotherapy 15 min | 2 day buffer after long run; Heavy leg session on fresh legs; Good spacing before Thursday run | Protein-rich post-workout meal; Compression gear on commute; Electrolyte hydration |
| Tuesday | Easy run 60–90 min (conversational pace) | Optional easy bike 60 min or yoga/mobility 30 min | Recovery-focused; Keep HR in Zone 1–2 | Foam rolling; Light stretching; Prioritize sleep |
| Wednesday | 5 km bike commute; Swim 45–60 min (endurance/drills); Transition 20–30 min; Nippard Upper Body 90 min; 5 km bike commute | Sauna 10–15 min; Hydrotherapy 15 min | Upper-body work won’t impact Thursday run; Focus on swim technique | Upper-body mobility; Shoulder/back recovery |
| Thursday | Quality run 60–90 min (tempo/intervals/hills) | Yoga/mobility 30 min or easy swim 30 min | Key run workout; Fresh legs (3 days post–legs); Higher-carb day | Compression recovery; Gentle stretching; Proper refueling |
| Friday | 5 km bike commute; Swim 45–60 min (technique/drills); Transition 20–30 min; Nippard Full Body 90 min (moderate leg intensity); 5 km bike commute | Pool hydrotherapy 15–20 min; Light stretching 15 min | Less leg-intensive than Monday; Reduce leg intensity to stay fresh; 24 h recovery before long run | Leg-specific recovery; Hydration strategy; Early bedtime |
| Saturday | Long run 90–180+ min (race nutrition practice) | Yoga 30 min; Hydrotherapy or ice bath; Rest | Key endurance session; Higher-carb day | Extended cooldown; Leg elevation; Recovery nutrition |
| Sunday | Easy/recovery swim 60 min or yoga/mobility 60 min | Optional endurance bike 1–2 h (if recovered) | True recovery day; Prep for next week | Massage/foam rolling; Full rest if needed; Mental recovery |
Notes:
- Swim → Lift: Always swim first to preserve technique and safety.
- Nutrition: Higher-carb days on Thursday & Saturday; post-workout fuel within 30 min.
- Adjustments: If fatigue accumulates, reduce Friday’s leg intensity or swap sessions.
- Facilities: Pool for structured swims; sauna on Monday/Wednesday; hydrotherapy post-workout.