Incorporating swimming, biking and running into one competition, triathlons can be difficult to train for. Successful triathletes effectively train each sport to maximize technique with physical endurance. Triathlons consist of different distances, from sprint triathlons to the Ironman distance, and training programs are designed to prepare your mind, body and equipment for the upcoming race.
CrossFit Endurance
CrossFit Endurance was developed to improve your cardiovascular and muscular strength through anaerobic endurance training. Built on progression, you will perform one sport—swimming, biking or running—two to three times per week. During each workout, you will perform various intervals, tempo or stamina workouts. By using short, intense intervals, you can focus on form and technique for each sport. The duration of each workout can be customized to fit the length of the upcoming race. Along with sport-specific training, you will perform a CrossFit strength training workout four to six times per week. Rest days occur every third day to provide full recovery between workouts.
Hal Higdon
Hal Higdon is a recognized marathon coach and he developed an 8-week training program for runners who want to train for a triathlon. Designed specifically for sprint triathlons and moderately high level athletes, the Hal Higdon Triathlon 2 program adds swimming and cycling workouts to the running program. Setup on an 8-week cycle, the program builds, rotates and tapers through different workouts for each sport with two days of strength training per week. One rest day per week offers time for recovery and transition training improves your ability to transition to the bike and the run.
Military Fitness
Stew Smith, former Navy SEAL and certified fitness trainer, developed a triathlon workout program that can be customized based on the race length. During the program, you will perform three workouts per week for swimming, biking, running and strength training. For the swimming workouts, perform two 2,000 meter freestyle swims along with an interval swim. Perform two runs of six miles with one long run of 10 miles. To improve the bike leg, complete two indoor cycling classes or one to three long rides of at least 20 miles. For strength training, perform total body exercises such as lat pulldowns, military presses, pull-ups and push-ups.
Beginner Triathlete
The ultimate triathlon is the Ironman, consisting of a 2.4 mile swim, 112 mile bike and 26.2 mile run. The Beginner Triathlete website developed a training program to prepare you for your first Ironman triathlon. Starting at only eight training hours per week, the program builds intensity and duration to a total of 15 to 18 training hours. Before beginning this program, however, you should have significant endurance experience and time for training. Over the 20 week training period, the program covers race preparation, training, physical health, mental health and efficiency to ensure a successful Ironman.
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