Triathlon Training Schedule

TRAINING FOR THE INDOOR TRI or BIATHLON

Begin training as soon as possible. The following is a schedule to follow in order to be ready to “tri” or “bi”. Don’t worry! Completing a triathlon or biathlon is easier than you think. Plus you earn points for Living Lean Longer if you are enrolled in that program. Please note that if you are only training for the biathlon, you may leave out the swim days. However, we encourage you to TRI the water!
Week 1:
Day One:    Swim 3 full laps in the lap pool
Day Two:    Bike on level three using any of the Life Fitness Bikes for 10 minutes
Day Three:    Walk/Run on the treadmill for 10 minutes
Day Four:    Strength Training (upper body circuit)
Day Five:    Rest
Day Six:    Bike on level three and swim 3 full laps in the lap pool
Day Seven:    Strength Train (lower body and core circuit)
Week 2:
Day One:    Swim 4 full laps in the lap pool
Day Two:    Bike on level three for 10 minutes AND walk/run on
treadmill for 10 minutes
Day Three:    Strength Train (Upper body circuit)
Day Four:    Rest
Day Five:    Swim 4 full laps in the lap pool AND bike on level 3 for 10 minutes.
Day Six:    Strength Train (Lower body circuit)
Day Seven:    Walk/run on treadmill for 15 minutes
Week 3:
Day One:    Swim 5 full laps in the lap pool – walk/run on treadmill for 15 minutes.
Day Two:    Bike on level four for 15 minutes – strength train upper body circuit and core.
Day Three:    Walk/run on treadmill for 15 minutes
Day Four:    Rest
Day Five:    Swim 5 full laps in lap pool – strength train lower body circuit and core
Day Six:    Rest
Day Seven:    Swim 5 full laps in lap pool – bike 10 minutes on level 3 and walk/run on the treadmill for 10 minutes.

Week 4:
Day One:    Swim 6 full laps in the lap pool – strength train lower body
Day Two:    Bike for 30 minutes on level three
Day Three:    Walk/Run for 30 minutes on treadmill – strength train upper body
Day Four:    Rest
Day Five:    Swim 6 full laps in lap pool; bike 20 minutes on level four, walk/run on treadmill for 20 minutes.
Day Six:    Rest
Day Seven    Walk/run on treadmill for 30 minutes – strength train upper body and core
Week 5:
Day One:    Swim 7 full laps in lap pool – walk/run for 30 minutes on treadmill
Day Two:    Bike 30 minutes on level five – strength train upper body/core
Day Three:    Rest
Day Four:    Swim 7 full laps in pool – bike 15 minutes on level five
Day Five:    Rest
Day Six:    Swim 7 full laps in pool – bike 20 minutes on level five – walk run on treadmill for 15 minutes.
Day Seven:    Bike 20 minutes on level five – walk/run for 20 minutes on treadmill
Week 6:
Day One:    Swim 8 full laps in lap pool – strength train lower body/core
Day Two:    Bike 20 minutes on level six
Day Three:    Run 20 minutes on treadmill on a low speed – strength train upper body – light weights – core.
Day Four:    Swim – 8 laps in pool – Bike 10 minutes on level 6 – Run 10 minutes on treadmill
Day Five:    Total body strength train – light weights – flexibility training

Day Six:    Rest
Day Seven:    Rest
Week 7:    RECOVERY WEEK
You may practice your running, biking and swimming if participating in the triathlon, however, this week is focused on recovery and flexibility training. Studies show that you will perform better if you give your body a break!