Workouts for Multisport Athletes

from Polar Personal Trainer

If you have several years of serious training and competition behind you, please familiarize yourself to these example workouts. For the inexperienced, these workouts will be a free ride to overtraining.

• The interval sessions all consist of a warm-up, an exercise near your anaerobic threshold, and a lower-intensity part. All Polar S-series Heart Rate Monitors offer an Interval Trainer feature to help you with your interval training.
  
• None of these workouts are designed to be done week after week. Rather, they are hard-intensity sessions suitable for pre-season build-up weeks.
  
• The workouts marked "lower priority" are less important and can be dropped if you need to reduce your volume.
  
• Don’t do a hard session if you’re feeling tired (change to an easy session or take a day off).
  
• Use a similar plan for early season training, but reduce the volume.
  
• The Day 6 "Simulated Triathlon/Duathlon" is an ideal chance to practice transitions and race-day equipment, food and fluids, all at a slower pace.
  
• Whenever you see a range of times for a workout (e.g., 60-90 minutes), choose the longer workout if your race is longer. Design your training program to fit the distance you want to race. You may also want to choose the shorter workload during an easy week, and the longer workout during a hard week.
  
• Always remember to warm up before a workout and cool down after it.
  

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