Your 6-Week Triathlon Training Plan

May 03 2019

In a bid to promote healthy and active lifestyles, British Triathlon has created a bespoke triathlon gym workout plan as part of their GO TRI programme.

The aim of GO TRI is to help promote the sport and show that everyone can benefit from triathlon training, regardless of age, experience or ability. The 6-week gym workout plan is a fantastic way to prepare yourself for a real triathlon experience and is also a great opportunity to take on an exciting new challenge.

After 6 weeks of training, you’ll be ready to take on the GO TRI Gym Challenge - a month-long event being held across all DW Fitness First gyms in June. The challenge consists of three elements, (swimming, cycling and running) which can be completed in one sitting or as three separate sessions.

Week 1 - Bike

Warm up:

  • 5-10 minutes of easy pedalling, gradually increasing the pace.
  • Set your bike up to ensure the correct position, you’ll want a slight bend in the knee and make sure your upper body is not overstretched.

Main set:

  • 3 minutes of steady, fast pedalling on a medium level - try level 4 or 5
  • 2 minutes of slow climbing at a higher level - try level 5 or 6
  • 1 minute of easy downhill at a lower level - try level 2 or 3
  • Repeat x 3

Cooldown:

  • 5 minutes of easy pedalling to bring down the pace

Week 2 - Running

Warm up:

  • 5-10 minutes of walking/running, gradually increasing the pace to 6.5km/hr

Main set:

  • Aim to run at a steady pace until you need to rest, then reduce the speed to a steady walking pace for 60-90 seconds and then increase back to running speed
  • Repeat for 20-30 minutes. Note your longest run time and aim to increase this by 20% on your next run session

Cooldown:

  • 5-10 minutes of walking, bringing down the pace with a gentle stretch

Week 3 - Swim

Warm up:

  • Loosen up on the poolside by circling your arms and gently swinging your legs for 5 minutes before swimming

Main set:

  • In the water, swim 2 x 25m lengths with any stroke you like
  • Rest if you need to, then finish with 4 x 25m lengths in any stroke you like

Cooldown:

  • 1 length at a slow and steady pace to relax

If you don’t have access to a pool, you can use a rowing machine instead. Aim to complete blocks of 1000m.

Week 4 - Bike/Run

Warm up:

  • Complete an easy 5-minute pedal to warm up your legs

Main set:

  • Time a 15-minute slow and steady bike ride. Practice changing levels and pedalling through tough sections
  • Dismount your bike, find a treadmill and set off on a 10-minute run at a steady pace
  • Try to find a pace that you feel comfortable with. Remember, your legs may feel a little wobbly after the bike

Cooldown:

  • After 10 minutes, slow down to a walking pace for another 2 minutes
  • Gently stretch for 5 minutes to finish off

Week 5 - Swim/Run

Warm up:

  • 5-10 minutes of walking/running, gradually increasing the pace to 6.5km/hr

Main set:

  • Set off on a 15 minute run at an even pace that you’re comfortable with
  • Head to the changing rooms, switch to your swim gear and then make your way to the pool
  • Swim 6 x 25m lengths in any stroke you like, taking a short break if you need to

Cooldown:

  • 1 length at a slow and steady pace to relax

If you don’t have access to a pool, you can use a rowing machine instead. Aim to complete blocks of 1000m.

Week 6 - Mini GO TRI

Warm up:

  • 5-10 minutes of easy pedalling, gradually increasing the pace.
  • Set your bike up to ensure the correct position, you’ll want a slight bend in the knee and make sure your upper body is not overstretched.

Main set:

  • Continue with a 25-minute cycle at a steady pace, remembering to change the levels as you go
  • Dismount your bike and choose a treadmill
  • Set off on a 15-minute run at an even pace
  • Head to the changing rooms, switch to your swim gear and then make your way to the pool
  • Swim 8 x 25m lengths in any stroke you like, having a short break if you need to

Cooldown:

  • 1 length at a slow and steady pace to relax

If you want to push yourself further or fancy trying your hand at the real thing, this 6-week workout plan is the perfect training to get you prepared for the upcoming Leeds and Nottingham triathlons or if you would prefer to dip your toes into GO TRI in your local area, head to the GO TRI website to search for your local activities.

For more tips and information on triathlons, head over to the British Triathlon website. Or, for the latest on fitness and nutrition, take a look at Inside Track.