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Triathlon 21-Week Training Program: Week 12

Welcome to week 12 of the RealJock.com 21-week Olympic-distance triathlon training program. Get ready to swim 1.5k, bike 40k, and run 10k!

Triathlon Training Weeks

  1. Week 1
  2. Week 2
  3. Week 3
  4. Week 4
  5. Week 5
  6. Week 6
  7. Week 7
  8. Week 8
  9. Week 9
  10. Week 10
  11. Week 11
  12. Week 12
  13. Week 13
  14. Week 14
  15. Week 15
  16. Week 16
  17. Week 17
  18. Week 18
  19. Week 19
  20. Week 20
  21. Week 21
Important Notes on the Training
Be sure to read the important notes on the triathlon training program at the bottom of this page before you begin training. You should pay particular attention to the heart rate training information.

WEEK 12 TRIATHLON TRAINING PROGRAM
Week 12, Day 1
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Swim 1000 meters continuous pace, stretch it out with every stroke,
no stopping,
breathing every other stroke.
70% or less
Bike 45 Easy
Week 12, Day 2
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Bike (outside) 75 (morning) 70% or less
Run 15 (afternoon/evening) Easy
Stength train 45 N/A
Week 12, Day 3
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Swim 60 (masters) 70% or less
Run 20 Easy
Week 12, Day 4
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Run 45 (15 minutes warm up, then alternating 1-minute pick up at 10k effort, 1-minute recovery easy X 10, then 10 minutes steady aerobic, then 10 minutes warm down) 70% or less
Bike 30 (inside/trainer) 70% or less
Week 12, Day 5
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Rest, or optional one or two of the sports easy 60 on bike (outside) or 30 on bike (inside/trainer)
30 run
Easy
Week 12, Day 6
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Swim 2000 meters/yards 70% or less
Bike 90 70% or less
Run 15 70% or less
Week 12, Day 7
Activity Minutes Avg. Heart Rate (Goal AT HR) Avg. Heart Rate (Actual) Distance (Actual)
Run 60 70% or less
Strength train 45 N/A

NOTES ON THE 21-WEEK TRIATHLON TRAINING PROGRAM
The RealJock triathlon training program is provided by Joey Hinton, aka UStriathlete, a highly accomplished triathlete with 16 years of experience under his belt. Hinton's training program is geared toward beginner to intermediate triathletes doing the Olympic distance event (1.5k swim, 40k bike, 10k run).

Low Intensity Workouts, Heart Rate 60 to 80 percent AT HR
For the first six weeks of the program you should focus on improving your technique. If you have weakness in one or more of the three sports, you may want to consider taking lessons and having yourself videotaped to identify and fix problems with your technique.

For the first week of training, your workout intensity should be low to moderate. Joey recommends you use a heart rate monitor with the goal to train at the intensity at 60 to 80 percent of your anaerobic threshold heart rate (AT HR), also known as your lactate threshold.

The AT HR is the heart rate in exercise where oxygen consumption results in lactic acid production exceeding lactic acid removal, resulting in buildup of lactic acid in the muscles. By tracking your heart rate and staying within the training goals, you will train your body to consume fuel more efficiently while racing and avoid hitting your lactic threshold mid-race.

If you don't know your AT HR, check with your local gym or fitness professional to get an anaerobic threshold test to find your own personal heart rate numbers. Trust us, this is important`51;triathlons are endurance events, so you need to not only strengthen your heart, but also train your body to burn more fat with carbohydrates so that you can go the distance.

Check out these AT HR resources below for a quick education:
  1. Anaerobic Threshold Defined
  2. Calculate Your Training Heart Rate Zones
A Simpler Calculation: Use your Max Aerobic Heart Rate
If you have trouble calculating your AT HR, you can also use a simpler calculation called your Max Aerobic Heart Rate. To calculate this rate, follow the instructions at Mark Allen Online. In this case, instead of using your AT HR, you would use your Max Aerobic Heart Rate for training. The numbers should be about the same. If they're not, use whichever number is lower.

Notes on Strength Training:
The training below includes two days of strength and flexibility training per week. Feel free to do a third day of strength training if you have the time and desire. You should focus on building core strength (top, front, back, sides, and bottom) at every session. See RealJock's Strength Training section for some exercise ideas.

Resources for Improving Your Technique
Hinton recommends the following two DVD resources for improving your technique:
  1. Swimming technique: Karlyn Pipes-Nielsen Freestyle DVD.
  2. Running technique: ChiRunning DVD
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