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Monday  Swim: 60min aerobic endurance/technique  Tuesday  Rest  Wednesday  Swim: 30mins technique Run: 60min intervals   Thursday  Bike: 60min turbo or rollers, working on cadence and pedalling  Friday  Run: 45mins steady  Saturday  Swim: 30mins technique Bike: 90min hilly ride  Sunday  Bike: 2hrs long ride, steady, with 15min run off bike

One sport to multisport: runners

How to go from runner to triathlete

Turbo trainer 2x20 min spin  Warm-up  10mins progressive.  Start easy and build so that, by the end, you’re sweating and just a couple of clicks below your effort level.    Main set   2 x 20mins with 5mins recovery.  In race position, ride at your maximum sustainable pace/power for 20mins.   Spin easy for 5mins and then try to replicate. Note down distances, average power and average heart rate for comparisons to later sessions.     Cool-down  5mins easy spinning.

Turbo session: 2 x 20

Five turbo training sessions - Five turbo training sessions - cassette double pyramid - Page 4 - Bike -

60 minute session 6

60 minute session 6

60 minute session 3

60 minute session 3

60 minute session 2

60 minute session 2

60 minute session 1

60 minute session 1