My Swimming Workout

My Swimming Workout

Share this post

My Swimming Workout
My Swimming Workout
Sprint / Olympic Triathlon Training Plan (NTTS)

Sprint / Olympic Triathlon Training Plan (NTTS)

Week 1

Alberto Sigismondi's avatar
Alberto Sigismondi
Jul 07, 2024
∙ Paid

Share this post

My Swimming Workout
My Swimming Workout
Sprint / Olympic Triathlon Training Plan (NTTS)
Share

Welcome to the first week of the beginner Sprint / Olympic Triathlon Training workout plan.

If you are reading this, you already made the first step. Showing up and committing to a healthier lifestyle is the best investment you can make for yourself.

Remember to read the workout details article HERE


Starting a new and exciting experience with Triathlon training? You won’t be disappointed!
Please subscribe and join our community to ensure you have access to all the workouts, articles, and Q&A


Week 1 - Adaptation week

Monday - Run

  • Run 25min

    • 5min easy jog, plus 20min Zone 2 / Zone 3

  • 5 x 3min Strides + 1min walking rest between

    • Run 3min at Zone 4, then walk 1min. Repeat.

  • 10min easy run cool down, walking the last 3min

Tuesday - Swim

  • Sprint Distnace: Click here

  • Olympic Distance: Click here

Wednesday - Bike

  • 45 Minute ride, ideally Zone 2 / low Zone 3

Thursday - Swim

  • Sprint Distnace: Click here

  • Olympic Distance: Click here

Friday - Run

  • Walk for 5min, gradually increasing the pace and HR

  • Run 25min

    • 5min easy jog, plus 20min Zone 2 / Zone 3

  • 5 x 3min Strides + 1min walking rest between

    • Run 3min at Zone 4, then walk 1min. Repeat.

  • 10min easy run cool down, walking the last 3min

Saturday - Bike (+ Transition adaptation)

  • 45 Minute ride, ideally Zone 2 / low Zone 3. Drop the bike and then:

  • 10min easy jog, plus 5min walk until HR is fully in Zone 1

Sunday - Rest Day

Thank you for being part of the best community!

We all want to learn from each other, so please help us out by sharing the workout with your social media and friends and also adding comments as needed.

Do not hesitate to send me questions privately also!

Share

Leave a comment

Keep reading with a 7-day free trial

Subscribe to My Swimming Workout to keep reading this post and get 7 days of free access to the full post archives.

Already a paid subscriber? Sign in
© 2025 Alberto Sigismondi
Privacy ∙ Terms ∙ Collection notice
Start writingGet the app
Substack is the home for great culture

Share