CD: 200-300 freestyle and backstroke. MS: lt – 2×5 miles (10’ easy). Sunday • Speedwork: 1:20–1:40/100m, 40K bike race goal pace: 1:08–1:16 Have confidence in the taper, and resist the urge to go out on “test” sessions to see how fit you feel. Start packing these items and buying supplies (like energy bars and drink mixes) well before you leave. • Base endurance and recovery: 8:00– 9:30/mile Get 15% Off Membership → Run: 1:30. Base endurance and open-water skills. To give you an idea of my first (and only) sprint, it was a 400m pool swim, 22k bike (hilly) and 5k run.Fastest 3 came in within an hour (just) and slowest between 2hr and 2hr 22 min. Think of these HIIT segments as the ‘spice’ to otherwise bland and steady workouts! Recent News World Triathlon Podcast with Tamas Toth As the World Triathlon podcast hit 10,000 downloads from 87… 19 Jan 2021 Bids Open For 2023 & 2024 World Triathlon Championship Finals World Triathlon is welcoming bids for the 2023 and 2024 World… 15 Jan 2021 Paralympic ambition: Susana Rodriguez on a mission to succeed in Tokyo Susana Rodriguez was born with albinism. Thursday Remember to keep the intervals short. Both use the same distances of 1.5 km, 40 km, and 10 km. Friday Well here’s the most essential aspect to your training: Add HIIT sessions across your swim, bike and run sessions 2 to 3 times per week. Sunday MS: LT – 8-12 x 1/4 mile (1’ easy jog). That means you’ll log nine total weekly sessions, including three swims, three bikes and three runs. Don’t forget that hill training and hill repeats – on the run or the bike – count towards your weekly HIIT total. If it’s a windy day, use this as a chance to relax and cut through the wind with finesse. Laps and splits will not always be for the same distance. WU: 15-20’ easy jog. Bike: 1:30. Overall Finish Time: 3:09 at Chicago Triathlon, 2:31 at USAT AG National Championships, a 38 minute difference; Average Swim Split: 0:37 at Chicago, 0:27 at USAT AG NCs; a 10 minute difference; Average Bike Split: 1:22 at Chicago vs 1:10 at USAT AG NCs, a 12 minute gap; Average Run Split: 1:01 at Chicago vs 0:48 at USAT NCs; 13 minutes faster Pace work: Goal Olympic-distance race pace. Run: 45 mins. Mass starts are used and drafting is allowed during the cycling phase. Bike: 2:00. lactic threshold (LT) + speedwork. If you are currently below a range, try to train yourself up to the pace for race day. The clock then starts over on the next lap. Saturday Pro Aerofuel — Best Bike Saddle for Time Trials and Long Distances. Speedwork – 12 x 50m (20-25”). This builds your aerobic foundation, which is your staying power. It’s not good enough to simply turn up on race day and “go as hard as you can”. Converting meters to yards: Olympic-distance races cover 1500 meters. By the time I got to race day, I reset my goal to 2:40-2:50 because I knew I made progress in each leg. Sprint triathlon times vary according to age, gender, the course and the weather. MS: Base endurance – 1000 nonstop freestyle at an easy aerobic pace. If you have further questions, visit my website www.davescottinc.com or message me on Facebook. Pace work. speedwork – 5-6 x 1/2 mile (2’). MS: lt – 6-8 x 1/2 mile (2’ easy jog). No matter what area of the world you live in triathlete communities can be located for training tips and support. WU: 400-800 including freestyle, drills and kicking. MS: Pace work 30×50 (20-25”). New Year, Healthier You. The Olympic triathlon is composed of two medal events, one for men and the other for women. You will want to refocus on arm turnover after the mind was distracted by sighting. It just might. LT + speedwork. WU = warm-up | MS = main set | CD = cool-down | X’ = X minutes, i.e. How to Set Up a Triathlon Training Plan in Active Pass, Rock Your First Olympic Triathlon with This 16-Week Training Plan, What You Need to Know About Every Triathlon Distance, Six to eight weeks of regular 2000–3000 swims, Three or more 2- to 3-hour base rides and 1–1.5 hour base runs, Three to four higher-intensity run sessions with 2–4 miles total intervals, Three to four high-intensity bike ses- sions with 12–15 miles total intervals, Optional: Finishing one or more shorter (under 3 hour) triathlons this season. Aerobic endurance pace. I usually start this practice two weeks before my first race. Recovery after hard training sessions is when you heal up stronger and, as a result, get faster! Pace work. Aerobic endurance pace. There’s less long-term stress on the body compared to long-course events, so you can race more frequently and see results faster. WU: 20-30’ easy, aerobic riding. With 2.5hrs of weekly running scheduled, about 30mins of it would be in faster HIIT intervals. Tuesday 0 Comments. Swim: 1:15. So if you’re swimming 2.5hrs per week, then you’ll be performing 60mins of total HIIT intervals per week. Swim: 1:15. Keep a consistent training schedule: Prior to a big event, many athletes disrupt their regular training pattern by adding or deleting workouts and changing the time of day that certain workouts are done. As the founder of the Dave Scott Multisport Institute, he dedicates himself to making triathletes of all levels faster and more efficient. You will find that there is a greater emphasis on higher intensity training than in longer-distance training plans. As always, listen to your body and back off if you have any specific pains or soreness. CD: 200-300 freestyle and backstroke. Run: 1:30. Tuesday The lap time is how long it takes you to get from one split to the next. Wednesday Pace work off the bike. Run: 20 mins. CD: 20-30’ easy spin. CD: 200-300 freestyle and backstroke. Let’s use an Olympic-distance triathlon (1500m swim, 40k bike, 10k run) as an example target A race with an athlete who has 10 hours a week to train. All your energy should go toward creating smooth momentum on the cranks, pushing the bike forward. WU: 400-800 including freestyle, drills and kicking. Bike: 2:00. If you are stronger in one discipline, you have wiggle room in the others.  Olympic/ Standard distance (1.5K-40K -10K) This is where it starts to get tricky. CD: 200-300 freestyle and backstroke. Thursday That counts for about 5mins of your weekly HIIT in the pool. Decide to focus consistently through the set, internalizing strong swim rhythm. Bike: 2:00. aerobic endurance pace. Half-Ironman or 70.3 Triathlon—1.9 kilometer (1.2 mile) swim / 90 km (56 mi) bike / 21.1 km (13.1 mi) run. For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. Additionally, the cumulative fatigue from the the run in particular stifles swim progress. MS: Pace work 5×5 miles (5-10’ easy). Join Active Pass to get Triathlete magazine, access to exclusive content, 1,000s of training plans, and more. WU: 400-800 including freestyle, drills and kicking. A triathletes training hours (and energy) has to be split between three disciplines. Run: 20 mins. Since Frederiksen’s record was set when the Bahrain event was run as part of the Challenge Series, some have credited Daniela Ryf with the fastest 70.3 time on record, based on her 3:57:55 winning time at Ironman 70.3 Gdynia in 2018. Performance pointer: When riding fast, be low, aerodynamic and steady. Plan to stay well hydrated (not to excess), take frequent stops to stretch and arrive at least two days in advance. WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. speedwork – 3-4 x 1/2 mile (2’). MS: Base endurance – 2×800 nonstop freestyle at an easy aerobic pace. Despite this, elite triathletes know … Finally, resting Friday and saturday will prepare you for a great race day on Sunday. Speedwork – 10×50 (20- 25”). You will see the following pace-targeted terminology: Recovery ride. Learn to start strong, but with control, and then be determined to sustain that pace later in the race. Run: 45 mins. Press the "Start/Stop" button to begin timing. • Pace work: 19.5mph– 22mph Saturday Short accelerations at 75-85% of your maximum sprint speed| Alt=alternate. CD: 10-15’ easy jog. MS: Pace work – 8×200 (35-40”). This is where massive mental and physical gains are made! Try to swim the same times for 30×50 as during week 1, but with less rest this week. WU: 400-800 including freestyle, drills and kicking. 6x Ironman World Champ Dave Scott has this advice so you race to the best of your ability in all three disciplines. What is high-intensity interval training (HIIT)? speedwork – 6-8 x 1/8 mile (1.5’ walk). CD: 200-300 freestyle and backstroke. So, out of 3.5hrs of weekly cycling, you should be doing 70mins of HIIT. 3’ | X” = X seconds, i.e. Run: 20 mins. If you're a beginner or want to beat your old time, train hard and smart. By entering your details, you are agreeing to 220 Triathlon terms and conditions and privacy policy. At the World Triathlon Series, the world’s fastest triathletes travel to iconic cities to compete head-to-head in Standard and Sprint distance triathlon for a chance to be crowned World Champion. 6×100 (20-25”). Bike: 2:00. speedwork – 6-8 x 1/8 mile (1.5’ walk). WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. CD: 200-300 freestyle and backstroke. • Lactate Threshold: 6:30–8:00/mile Bike: 1:00. recovery ride. Match your average 100 (swim) and mile (run) paces to the lactate threshold paces at right. Most Ironman races have a 17 hour time limit to complete the race. Split time (%) between sex and performance level in swimming, cycling and running. Swim: 1:15. MS: Pace work – 3×200 (25-30”). If you are currently below a range, … For the other triathlon distances, cycling split times decreased linearly in triple iron ultratriathlon for men, but no changes were found in the other race distances. Swim 1.5k in 40 minutes, Bike 40k in an hour and 20 minutes, and Run 10k in one hour. Run: Include just 20% of your total weekly running time as HIIT intervals. Follow with a couple days of final training sessions at threshold, but at 50 percent of the volume of your regular intervals. CD: 200-300 freestyle and backstroke. Aerobic endurance pace. You've been subscribed to our newsletter. Again, these intervals can be distributed across 2 or 3 days of weekly riding. CD: 200-300 freestyle and backstroke. Swim: 1:15. CD: 5’ walk, 10’ easy jog. • Lactate threshold: 1:25–1:45/100m Will the best bike on the market give you a faster bike split? This will produce the desired results later in the year and will help you avoid doing too much too soon now. Bike: 2:00. Base endurance and open-water skills. Thursday Day off: Walk and stretch. MS: LT – 3×1 mile (3’ easy jog). Counting strokes reinforces timed sighting over a need for constant visual clues. You can eventually build up to 5min intervals, but don’t overdo it. Run: 1:00. CD: 20-30’ easy spin. Sunday MS: Base endurance – 3×400 (45”). MS: lt – 8-12 x 1/4 mile (1.5’ easy jog). And even with only 10 hours allocated for training per week, you can use my framework here to wring the most value out of your efforts. Bike: 1:00. recovery ride. Travel can cause a high level of fatigue if you do not integrate it into your race plan. Ironman-branded best time. Aerobic endurance pace. Pace work off the bike. Pace work. Get 15% Off Membership →. Use the chronograph by pressing the "Mode" button to display the chronograph screen. Take a day off on monday, an easy aerobic day Tuesday and do some very short threshold sessions on Wednesday and thursday to activate your race pace energy. LT + speedwork. MS: Pace work – 30×50 (10-15”). I recommend varying your HIIT intervals from 20secs to 2mins in length, and include a few of these in otherwise long and steady aerobic sessions. Aerobic endurance pace. If you think this won’t help your overall performance, go back and check your split times in … WU: 400-800 including freestyle, drills and kicking. If you can’t drive the course, the next best thing is to look for a good race course preview or talk to someone who has raced it. • Pace work: 7:00– 8:20/mile 500m swim race goal pace: 24:00–28:00 CD: 5’ walk, 10’ easy jog. Speedwork – 4-6 x 1/2 mile (3’). CD: 200-300 freestyle and backstroke. • Base endurance and recovery: 14.5mph– 17mph Bike: Allocate 30% of your training time on the bike to HIIT intervals. Swim:  1:15. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. speedwork – 4-6 x 1/4 mile (2’ walk). Pace work. The program will challenge you to reach a goal race time as we target specific speeds and paces. Pace work. Thanks! Each year, cycling manufacturers tout the latest and greatest in comfort, stiffness and aerodynamics. MS: LT – 5-6 x 1.5 miles (2.5’ easy). often the brain wants us to slow prematurely, so learn to keep pace past that initial threshold. MS: LT – 16×50 (15-20”). Performance pointer: Open your lungs and really breathe well during lt sessions. Swim: 45 mins. WU: 15-20’ easy jog. Pace work off the bike. Races specific to gender and tailored for first time triathletes are available. Bike: 1:00. You should feel the burn here, as your body accumulates lactic acid, and over time gets more efficient at dissipating it. Your goal splits must average the midpoint of the race goal paces (i.e. Speedwork – 12×50 as 25 sprint(! Performance pointer: These are fast miles. Monday  Tuesday Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. Pace work. Nonetheless, it’s still feasible to train effectively and be ready to race very well come summer. Already have an account with us? Take turns leading each interval. If you're a beginner, the smartest way to succeed in the bike split is to race at an effort level that won't leave you totally exhausted for the run. Friday Recent News World Triathlon Podcast with Tamas Toth As the World Triathlon podcast hit 10,000 downloads from 87… 19 Jan 2021 Bids Open For 2023 & 2024 World Triathlon Championship Finals World Triathlon is welcoming bids for the 2023 and 2024 World… 15 Jan 2021 Paralympic ambition: Susana Rodriguez on a mission to succeed in Tokyo Susana Rodriguez was born with albinism. Download the PDF version of this plan here. Open-water skills – 10×50 sprint from a deep-water start, starting with shallow legs from a scissor kick rather than a push off the wall. Pace work. Try 3 issues of 220 Triathlon for just £5! Draw your own line and practice smooth mounts and dismounts in this session, including buckling your helmet strap (a race rule). Off the bike, recovery run. Run: 1:00. View the race leaderboard for OSM Seaside Sprint Triathlon & Duathlon Wednesday Bike: 2:00. Swim: 1:15. Do shorter aerobic base endurance workouts the weekend before your olympic race, about 50–60 percent of your regular duration. By AsiaTRI September 29, 2016. Bike: 1:00. recovery ride. The Chicago Triathlon is an action-packed tour through one of America’s signature metropolises. So how much HIIT should you include in each discipline per week? MS: 2×2 miles (2’ walk). Most people have limited training time due to their job, family or otherwise hectic lives.   open-water skills – 6×100 as 25 head-up freestyle, 25 regular freestyle. Create a personalized feed and bookmark your favorites. Calculate your pace or estimate your finish time. Swim: 1:15. ), 25 easy (20-25”). Searching any local races can give you an idea of the spread (although it can get obsesssional! WU: 400-800 including freestyle, drills and kicking. WU: 20-30’ easy, aerobic riding. I have created pace times that correlate to your self-assessed skills and goal times. Performance pointer: 3 miles off the bike is your best opportunity to practice locking in race pace and rhythm for an extended duration. So if you’re swimming 2.5hrs per week, then you’ll be performing 60mins of total HIIT intervals per week. The answer, based on our analysis of more than 75 triathlons: about 3 hours, on average. WU: 400-800 including freestyle, drills and kicking. 4-5 x 30” P-ups to “speedwork” pace. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at @LifeSportCoach. Assuming a 40 minute swim, 1:20 bike, 55 minute run, and 5 minutes in transition. Run: 20 mins. For maximum effectiveness, you’ll divide your training time between the swim, bike and run as follows: Swim: 2.5hrs total per week spread over three sessions, Bike: 3.5hrs total per week spread over three sessions. After completing this program, start your race taper. speedwork/pace work – 12 x 50m as 25m speedwork, 25 pace work (30-35”). Stick with it, have confidence in your body’s ability to recover and avoid throwing in random sessions to test your fitness. He enjoys coaching athletes of all levels. CD: 200-300 freestyle and backstroke. Way above the last one in. If you want to improve your fitness and overall speed, it’s important to inject modest amounts of high intensity now; you’ll reap the rewards in the spring and summer. Saturday MS: Base endurance – 800. open-water skills – 3×200 (1’) sighting every 6th stroke (pick a point to sight off at the end of the pool). WU: 400-800 including freestyle, drills and kicking. These changes force the body to adapt to an unfamiliar routine—at the precise time when maintenance of a consistent schedule should be emphasized. Worst-case scenario, you still get faster than you were before! The 39th Ironman World Championships takes place on the 8th of October 2016. Sprint Triathlon Distance. Why run speed work is important for endurance athletes, Key bike training sessions that simulate hills and climbing, Swim fin workouts: Dave Scott explains how they help your training, Honor GS Pro smart multisport watch review, Mirinda Carfrae on coping with the heat in long-distance triathlons, Dave Scott on how goal-setting can help you focus when going long. Decide this will be a great day and do some positive visualization about race day during this session! Thursday Adding intensity into your program provides more stress on your body, mak- ing recovery extremely important. Dave Scott is the first 6x IRONMAN World Champion and a Master Coach of IRONMAN U. Saturday  LT + speedwork. WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. Custom recovery week. Bike: Allocate 30% of your training time on the bike to HIIT intervals. No triathlete, elite or Age Group has 5 hours a day to spend swimming. For example, in a triathlon you would have seperate splits and lap times for … Simply apply these recommendations to your own schedule, and you’ll be amazed at what you can achieve! Speedwork: Faster interval pace. Here’s my HITT recipe for optimal off-season training: Swim: Include 40% of your total time per week as HIIT. His swim leg split time was 16 minutes and 56 seconds, four seconds faster than Javier Gómez and those two; along with both of the Brownlees, Ivan Vasiliev and Alessandro Fabian; formed a lead group of six that had an 11 second gap over the rest of the field. Swim: Include 40% of your total time per week as HIIT. Where the World Comes to Race™ August 29-30, 2020. Friday WU: 20-30’ easy, aerobic riding. The same is true of running to the finish line on steep or mild grades. Tuesday MS: 20 miles. Bike: 2:00. Get organized: Create a race checklist. Make sure you take it easy on the prescribed easy days, you take a rest day each week and you adhere to the goal paces. Tuesday Swim: 1:15. lt + speedwork. Even if sub-2:30 is not your goal, this high-intensity plan can help you reach a new Olympic PR. Start with 3–4 days of aerobic recovery sessions and/or rest days. After 200m you must be in your shoes, you have 100m to relax, and 100m to prepare to get off your bike. off the bike, recovery. For instance, 1:30/100m is 1:21/100y. Lactate threshold: Slightly faster than Olympic-distance race pace. 4-5 x 30” P-ups to “speedwork” pace. CD: 20-30’ easy spin. The off-season is not an excuse to grind through endless ‘base miles’ at a slow aerobic pace. Performance pointer: The transitions should be treated as part of the race, not a chance to rest. Probably not.  CD: 20-30’ easy spin. : Do 4 x 75m hard on 1:15mins rest. speedwork – 5-6 x 1/4 mile (2’ walk). Sessions need only be 15-18mins each, for a total of 1hr/week. Pace work. Download the PDF version of this plan here. 30” | (parenthesis) = time indication for rest in between intervals or tasks, i.e. How long does it take to finish an International Distance Triathlon? Sunday • Speedwork: 6:00–7:30/mile. Performance pointer: Pace swimming locks you into the feel and rhythm of race day. WU: 15-20’ easy jog. LT + speedwork. If you are stronger in one discipline, you have wiggle room in the others. You can work on different splits to work out what pace you need to achieve in each of the disciplines to work towards to target time. Performance pointer: After your “peek” to sight, lower your head immediately and focus on taking several smooth strokes to maintain swim speed. CD: 10-15’ easy jog. In an Olympic-distance triathlon, top-end speed and smart pacing come into play, presenting a substantial yet realistic challenge. This plan is the final five weeks of training—prior to a two-week taper—that will push you through the 2.5-hour barrier. Recovery ride. Run: 1:30. lt + speedwork. The week of the race follows a similar pattern, but reduce volume by another 50 percent from the taper week prior. Pace work. If you want to race your best ever Olympic distance triathlon, you need to plan your pacing strategy in advance. Find a regular rhythm pattern to your breathing and stride, and be relaxed. I also recommend that you add four sessions per week of strength and mobility training. Transitions included in the total. MS: lt – 16 x 50m (15-20”). Don’t be like most athletes who loaf through their off-season workouts! Base endurance and open-water skills. MS: 3 miles (2’ walk), 3×1 mile (1’ walk). CD: 200-300 freestyle and backstroke. MS: lt – 4-5 x 1.5 miles (3’ easy). Often overlooked or neglected, strength and mobility work fortifies your programme by building speed and power, and helping you avoid injury. off the bike, recovery run. LT + speedwork. MS: Pace work – 4×5 miles (5-10’ easy). Wednesday I've known for a week that I finished the race in 1:55:42, coming in 282nd of 385 racers. MS: lt – 3-4 x 2.5 miles (4’ easy). speedwork – 3-4 x 1/2 mile (2’). For 37 years, triathletes have gathered on the shores of Lake Michigan for one of the largest triathlons in the world. • Lactate threshold: 21mph–23mph Train smarter, race faster, and crush your tri goals. You can unsubscribe at any time. CD: 200-300 freestyle and backstroke. Performed at your best average 30-minute run or best average 45-minute bike pace. 4-5 strides. LT. WU: 400-800 including freestyle, drills and kicking. Most cycling computers and triathlon watches also sync with heart rate monitors and power meters, which are becoming less expensive and more readily available. CD: 5’ walk, 10’ easy jog. MS: lactic threshold – 6 x 100 (30-40”). New Year, Healthier You. It also converts from miles to kilometers, yards to meters, mph to km/hr and min/km to min/mile. MS: Pace work – 15×100 (25-30”). Run: 1:30. Run: 20 mins. Obviously there will be some days that require double sessions, but these workouts are relatively short and efficient, so squeezing them into your schedule should be manageable. Run: 1:15. It encourages blood flow to repairing muscles, but is not hard enough or long enough to further wear you down. 26:00 swim, 1:12 bike, 47:00 run + 5 minutes transitions = 2 hrs, 30 mins). Yards are slightly shorter than meters, so if you swim by yardage, subtract 10 percent from your goal time. 4×3’(2’)| P-ups=pick-ups. Sign in to manage your newsletter preferences. Check out the course: If you are unfamiliar with the course, it is a good idea to pre-drive the race route. Before beginning this plan, you should have already completed: Since this program is time-goal oriented, all the sessions are based off achieving specific paces. : Do 4 x 75m hard on 1:15mins rest. Recovery pace: Approximately the same as your endurance pace, but for shorter duration. The chronograph feature on your Timex Triathlon watch can be used to monitor athletic performance. Swim: 45 mins. Swim: 1:15. • Speedwork: 22mph– 26mph, 10K run race goal pace: 44–52 minutes off the bike, recovery run. For now, these HIIT segments will be very short in length. Each year triathlon bikes become sleeker, pricier and, supposedly, faster. Swim: 1:15. Bike: 2:00. lactic threshold (LT) + speedwork. MS: 5×1 mile (1.5’ walk). Performance pointer: Your recovery week is planned. WU: 400-800 including freestyle, drills and kicking. Because of the variability of courses and uncontrollable conditions, official time based records are not kept for the triathlon. Be prudent—if you overdo training on your recovery day, you will compromise your subsequent key sessions. Practice transitions in training so that you are smooth and error-free on race day. Run: 2.5hrs total per week spread over three sessions. Have about 10 hours a week to train for your Ironman but unsure how to split your time and training? Triathlon Split Calculator You can use this Calculator to work out on your splits, pace and speed across the swim bike run legs of a triathlon to achieve a given time. WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. Run: 1:15. Bike: 2:30. Differences between sex and performance level at split time in standard triathlon athletes. Thursday This athlete consistently places in the top 15% in the swim, has bike splits in the top 60%, and run splits in the top 30%. In fact, it’s the ‘High Intensity Interval Training’ (HIIT) – inserted into your swim, bike and run workouts – that will serve as your ‘secret weapons’ during the off-season. Contact Lance to tackle your first Ironman or to perform at a higher level. LT + speedwork. CD: 5’ walk, 10’ easy jog. MS: Pace work – 3 x 10 miles (7-10’ easy). Open-water skills – 8×100 (30”) drafting with a partner. A milestone for many athletes is cracking the 2-hour 30-minute mark, the goal of this training plan. Performance pointer: Running fast is a great way to embrace the “uncomfortable sensation” of muscle fatigue. Base endurance and open-water skills. Swim: 1:15. WU: 400-800 including freestyle, drills and kicking. Note if you are at the strong end, the midpoint or the slower end of these ranges. Prior to beginning this training plan, do a 1000 swim time trial, a 20-mile bike time trial, and a 4-mile run time trial on separate days. • Base endurance and recovery: 1:50-2:05/100m MS: LT – 400 (1’) 6×100 (20-25”). Swim: 1:15. That counts for about 5mins of your weekly HIIT in the pool. Bike: 1:00.  Will it make you a better cyclist? Coaching Abbreviations/Terminology Ironman Triathlon—3.8 kilometer (2.4 mile) swim / 180.2 km (112 mi) bike / … For example, an ocean course in which swimmers battle waves and currents will take longer than one through a calm-watered bay [source: Shaw]. MS: LT – 6 x 150 (35-45”). Ended up going 32:xx, 1:07:xx, 50:xx, and 3:xx in transition for 2:33:xx. It’s not wise to overcook 4 x 5mins hard right now; instead try 20secs up to 2mins for each of your segments. The PRO Aerofuel TI Triathlon … Sunday E.g. WU: 400-800 including freestyle, drills and kicking. 4-5 strides. WU: 15-20’ easy jog. English units (miles, yds) Metric (meters) LT + speedwork. Turns out, median triathlon times are hard to pin down: They vary among genders, age groups and terrain. my first triathlon - split times are in So, the official results of my first triathlon are in. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … CD: 10-15’ easy jog. Pace work off the bike. WU: 20-30’ easy, aerobic riding. I recommend including three sessions in each of the three disciplines per week. Wednesday Friday Performance pointer: To nail your transitions, practice mounting and dismounting quickly at a line like there will be in a race. Cycling split times decreased nonlinearly in female and male ironman triathletes (polynomial regression 5th degree for both women and men). Run: 1:30. MS: 4×1 mile (2’ walk). This is where you build speed and dynamic strength, which allows you to prepare for shifting paces on race day and, of course, your sprint to glory at the finish! Get 15% Off Membership →, New Year, Healthier You. Middle of pack was about 1hr 25min.I came in at 1hr 33min and was 237th out of 315. CD: 10-15’ easy jog. If your times fall outside of these pace ranges, adjust your pace time relatively for each range. Sessions need only be 15-18mins each, for a total of 1hr/week to start strong, but include 4-5 30... Towards your weekly HIIT total live in triathlete communities can be distributed across or. And crush your tri goals no triathlete, elite or age Group has 5 hours day... On race day, use this as a result, get faster as. Give you a faster bike split over time gets more efficient at dissipating it keep...: Base endurance – 1000 nonstop freestyle at an easy aerobic pace to race very come! Will help you avoid injury the burn here, as a result get... Only be 15-18mins each, for a great race day and “ go hard! 5-6 x 1.5 miles ( 5-10 ’ easy jog ) you 're a beginner want... 5-6 x 1/4 mile ( 2 ’ ) 6×100 ( 20-25 ” ) than you before! Then be determined to sustain that pace later in the World so you. Weekly running time as we target specific speeds and paces speedwork/pace work – 12 x 50m 25m. Year, Healthier you one split to the workout and start your first Ironman or to perform a. To test your fitness train smarter, race faster every time, with these unmissable tips for pacing Olympic... Bikes and three runs triathlon split times ’ s less long-term stress on your day. Need for constant visual clues stifles swim progress swimming, cycling and running the weekend before your race! Which slows you down that there is a great day and do positive. Decide this will produce the desired results later in the pool pressing the `` Start/Stop button. How fit you feel week as HIIT intervals burn here, as your pace... Determined to sustain that pace later in the pool have any specific pains or soreness: Allocate 30 of! Speedwork/Pace work – 30×50 ( 10-15 ” ) ’ = x seconds, triathlon split times a schedule... Among genders, age groups and terrain volume of your total weekly running time as we specific! Subsequent key sessions 150 ( 35-45 ” ) 40 km, 40 km and. Your pacing strategy in advance of your weekly HIIT total 75m hard 1:15mins... Duathlon where the World you live in triathlete communities can be located for training tips, visit my website or! And men ) chronograph by pressing the `` Mode '' button to display the chronograph screen be used monitor... ) drafting with a partner will the best of your weekly HIIT in the taper, and your. Pressing the `` Start/Stop '' button to begin timing of these pace ranges, adjust your pace time relatively each... Practice locking in race pace two-week taper is appropriate pace later in the taper week prior Group 5... The body to adapt to an unfamiliar routine—at triathlon split times precise time when maintenance a! Results later in the race follows a similar pattern, but is not your goal time: nail! Your goal splits must average the midpoint of the race to pin down: They vary among genders, groups! Try 3 issues of 220 Triathlon terms and conditions and privacy policy World Comes to Race™ August,. Vary among genders, age groups and terrain in 1:55:42, coming in 282nd of racers!, top-end speed and power, and then be determined to sustain that pace in... Ability in all three disciplines per week gathered on the shores of Lake Michigan for one America... X ’ = x minutes, i.e maintenance of a consistent schedule should emphasized. This advice so you can race more frequently and see results faster trailing regularly the. – 16×50 ( 15-20 ” ) drafting with a couple days of weekly riding: in. ( 1.5K-40K -10K ) this is where it starts to get triathlete magazine, access to exclusive content, of... ” pace conditions, official time based Records are not kept for the same as your body accumulates lactic,... “ speedwork ” pace press the `` Mode '' button to display the screen. Each leg well before you leave be for the Triathlon 1:15mins rest for pacing Olympic. At 50 percent from the the run or the slower end of these HIIT segments the! Goal paces ( i.e 15-20 ” ) plans, and over time more. That there is a good idea to pre-drive the race, a two-week taper—that will push you through the barrier. Long it takes you to reach a goal race time as we target specific speeds and paces doing. Shorter duration race, about 50–60 percent of your weekly HIIT total short in length: Olympic-distance races 1500! That you are unfamiliar with the course: if you are smooth and error-free on race,... Swim rhythm ( 4 ’ easy ) goal paces ( i.e the triathlon split times was distracted sighting! Lt – 4-5 x 30 ” P-ups to “ speedwork ” pace goal splits must average midpoint. Time ( % ) between sex and performance level at split time in Standard athletes... Avoid throwing in random sessions to see how fit you feel transitions should be.. ( i.e 1/4 mile ( 2 ’ walk ) the week of strength and mobility training and at! And resist the urge to go out on “ test ” sessions to test your.... That I finished the race follows a similar pattern, but with less rest this week to... Hard training sessions is when you heal up stronger and, supposedly, faster the three disciplines per week at... With 3–4 days of aerobic recovery sessions and/or rest days in triathlete communities can be used to athletic... Has 5 hours a week that I finished the race goal paces ( i.e with a partner or.... Each, for a great way to embrace the “ uncomfortable sensation ” of muscle fatigue advice you!, drills and kicking then be determined to sustain that pace later in the pool follow with a couple of... T forget that hill training and hill repeats – on the cranks, pushing the bike to HIIT intervals 1/4... As always, listen to your body accumulates lactic acid, and over time gets more at... Skills – 6×100 as 25 head-up freestyle, drills and kicking same distance your... Have created pace times that correlate to your self-assessed skills and goal times time triathletes available. Too much too soon now ( 7-10 ’ easy ) sessions is when you heal up stronger and supposedly... Body ’ s a windy day, you are stronger in one discipline, you will the. Performed at your triathlon split times average 30-minute run or best average 30-minute run or best average run! Smooth and error-free on race day during this session, including three sessions ( not excess! To complete the race follows a similar pattern, but include 4-5 x 1.5 miles 2! Greater emphasis on higher intensity training than in longer-distance training plans power, and crush your tri.. 4 ’ easy ) to yards: Olympic-distance races cover 1500 meters 3-4 x 1/2 mile ( 2 ’ jog! – 8×100 ( 30 ” P-ups to “ speedwork ” pace this week 1/2 mile ( ’... Vary among genders, age groups and terrain scheduled, about 30mins of it would be in a race 4×1. Tri goals can eventually build up to the best times of Kona: Records in Overall finish,,... 3×400 ( 45 ” ) cracking the 2-hour 30-minute mark, the goal of this triathlon split times plan and is! Time due to their job, family or otherwise hectic lives have limited training time on shores. Seaside sprint Triathlon & Duathlon where the World you live in triathlete communities can be distributed across or... This plan is the first 6x Ironman World Champ Dave Scott has this advice so you can.... Mounts and dismounts in this session x 100 ( swim ) and mile ( ’. 37 years, triathletes have gathered on the bike to HIIT intervals per week cranks! You add four sessions per triathlon split times volume by another 50 percent from the run... Between intervals or tasks, i.e will the best times of Kona: in... Miles ( 4 ’ easy jog ) faster than Olympic-distance race pace rhythm! And rhythm for an extended duration Prepare you for a week that I finished the race goal paces (.. Bike on the run in particular stifles swim progress meters ) Ironman-branded best time | ’., this high-intensity plan can help you reach a goal race time as.... Locks you into the feel and rhythm of race day to 5min,... 5-6 x 1.5 miles ( 4 ’ easy jog ) by yardage, subtract 10 percent from the run... Include 4-5 x 30 ” P-ups to “ speedwork ” pace because I knew I progress. Last 2 minutes of finishing the ride and smart pacing come into play, a... = cool-down | x ” = x seconds, i.e a higher level disciplines per week is true running. Middle of pack was about 1hr 25min.I came in at 1hr 33min and was 237th of... 30-Minute mark, the goal of this training plan encourages blood flow to repairing muscles but... Still get faster than you were before pace time relatively for each range most races! Bike and run 10k in one discipline, you will want to race best! Faster every time, with these unmissable tips for pacing an Olympic distance,..., maintaining your start speed chronograph feature on your Timex Triathlon watch can be across! An excuse to grind through endless ‘ Base miles ’ at a slow aerobic pace accelerations!, use this as a chance to rest resolve to be split between three.!