The Kamloops Spring Triathlon is on May 5, 2019 at Westsyde Pool. Follow this 8 week training program leading up the event and you will be prepared to complete your first Sprint distance triathlon ! Registration to open soon.
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Swim #1
100 ea Swim / Kick / Pull / Swim 6 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 100 cool down 1200m total Bike workouts
#1 - 30 min easy spin #2 - 60 min easy with 30 min just under race period #3 - 40 min with 5 x 2 min at 85% w / 5 min easy spin |
Swim # 2
100 ea Swim / Kick / Swim 400 Continuous swim 8 x 25 Free Pull w/15s rests 100 cool down 1000m total Run workouts
#1 – 30 minutes easy #2 – 15 min warm up, then 3 x 6 min race pace ( 3 min recovery ) #3 – 30 min easy with 5 x 2 min all out ( 2 min recovery ) |
Swim #3
100 ea Swim / Kick / Pull / Swim 6 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 100 cool down 1200m total |
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Swim #1
100 ea Swim / Kick / Pull / Swim 6 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1100m total Bike workouts
#1 - 30 min easy spin #2 - 40 min easy with 3 x 2 min at 85% w / 5 min easy spin |
Swim # 2
100 ea Swim / Kick / Swim 400 Continuous swim 8 x 25 Free Pull w/15s rests 100 cool down 1000m total Run workouts
#1 – 30 minutes easy #2 – 30 easy warm up |
Swim #3
100 ea Swim / Kick / Pull / Swim 6 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1100m total |
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Swim #1
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1400m total Bike workouts
#1 - 40 min easy spin #2 - 60 min easy with 2 x 15 min at 85% w / 5 min easy spin #3 - 30 min easy with 5 x 1min all out (2 min recovery) |
Swim # 2
100 ea Swim / Kick / Pull / Swim 400 Continuous swim 8 x 25 Free Pull w/15s rests 100 cool down 1100m total Run workouts
#1 – 50 minutes easy #2 – 15 easy warm up 3 x 6 min Tempo ( 85 % ) w/2 min easy recovery 15 min easy cool down #3 – 30 minutes easy |
Swim #3
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1400m total |
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Swim #1
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1400m total Bike workouts
#1 - 40 min easy spin #2 - 60 min easy with 2 x 15 min at 85% w / 5 min easy spin |
Swim # 2
100 ea Swim/Kick/Swim 400 Continuous swim 8 x 25 Kick w/15s rests 100 cool down 1100m total Run workouts
#1 – 50 minutes easy #2 – 15 min easy warm up, 3x6 min Tempo (85%) w/ 2min easy recovery, 15 min easy cool down #3 - 30 min easy |
Swim #3
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1400m total |
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Swim #1
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1400m total Bike workouts
#1 - 40 min easy spin #2 - 60 min easy with 2 x 15 min at 85% w / 5 min easy spin |
Swim # 2
100 ea Swim/Kick/Swim 400 Continuous swim 8 x 25 Free Pull w/15s rests 100 cool down 1100m total Run workouts
#1 – 50 minutes easy #2 – 15 easy warm up, 3x6 min Tempo (85%) w/ 2min easy recovery, 15 min easy cool down #3 - 30 min easy |
Swim #3
100 ea Swim / Kick / Pull / Swim 3 x 200 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1400m total |
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Swim #1
100 ea Swim / Kick / Pull / Swim 8 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1150m total Bike workouts
#1 - 30 min easy spin #2 - 40 min easy with ( 3 x 2min at 85% w / 2 min rests ) in the middle |
Swim # 2
100 ea Swim/Kick/Swim 400 Continued swim 8 x 25 Free w/15s rests 100 cool down 1000m total Run workouts
#1 – 30 minutes easy #2 – 30 minutes easy |
Swim #3
100 ea Swim / Kick / Pull / Swim 8 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 Continuous swim 1150m total |
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Swim #1
50 ea Swim/Kick/Pull/Swim 8 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1000m total Bike workouts
#1 - 40 min easy spin #2 - 60 min easy with ( 3 x 2min at 85% w / 2 min rests ) in the middle |
Swim # 2
50 ea Swim/Kick/Pull/Swim 4 x 25 Free w/15s rests 500 Timed swim 100 cool down 900m tota Run workouts
#1 – • 50 minutes easy #2 – • 15min warm up • 4 x 2min hill repeats w/3min easy recovery down • 15 min easy cool down |
Swim #3
50 ea Swim/Kick/Pull/Swim 8 x 50 Free w/15s rests 8 x 25 Kick w/15s rests 200 continuous swim 1000m total |
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Swim #1
100m each ( Swim, Kick, Pull, Swim ) 4 x 100 Free w/20s rests 4 x 50 Kick w/15s rests 200 Swim 100 cool down 1300m total Bike workouts
#1 - 30 min easy spin #2 – 30 min easy with ( 3 x 2min at 85% w/ 2 min rests ) in the middle |
Swim # 2
4 x ( 25m Free , 25m Back, 25m Free, 25m Breast ) 4 x 50 Free Pull 100 back or Breast 200 Free Continuous 100 cool down 1000m total Run workouts
#1 – 20 to 30 minutes easy #2 – 20 to 30 minutes easy |
Swim #3
100m each ( Swim, Kick, Pull, Swim ) 4 x 100 Free w/20s rests 4 x 50 Kick w/15s rests 200 Swim 100 cool down 1300m total |
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