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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. Workouts For Multisport Athletes

TRIATHLON for serious Competitive Athlete
Date and activity
Time
HR
Note
Day
1
Swimming
Cycling
Running
60 min
60 min
60-90 min
60-70%
Easy spinning (lower priority)
Intervals (see work-outs)
Day
2
Swimming
Cycling
60 min
2 hrs
30 min 70%, 60 min 80%, 30 min 60-70%
Day
3
Cycling
Running
60 min
90 min
60-70% Easy spinning (lower priority)
including hills at 80%
Day
4
Swimming
Cycling
Running
60 min
2 hrs
30 min
60-70% Intervals (see work-outs)
Easy (lower priority)
Day
5
Day Off
Day
6
Simulated triathlon Swim: 30-45 min in open water
Cycle: 90 min, followed by
Run: 45-60 min, all at 70-80% effort
Day
7
Cycling
4 hrs 60-70% Long run, including hills at 80%



Weekly total Swim: 3 hrs - 3 hrs 30 min
Cycle: 10 hrs - 11 hrs 30 min
Run: 3 hrs - 4 hrs 30 min

16 hrs - 19 hrs 30 min



DUATHLON for serious Competitive Athlete
Date and activity Time HR Note
Day
1
Cycling
Running
60 min
60-90 min
60-70% Easy spinning (lower priority)
Intervals (see work-outs)
Day
2
Cycling
2 hrs 30 min 70%, 60 min 80%, 30 min 60-70%
Day
3
Cycling
Running
60 min
90 min
60-70%
60-70%
Easy spinning (lower priority)
including hills at 80%
Day
4
Cycling
Running
2 hrs
30-45 min
60-70% Intervals (see work-outs)
Easy (lower priority)
Day
5
Day Off
Day
6
Simulated duathlon Run: 30 min, followed by
Cycle: 90-120 min, followed by
Run: 30-45 min, all at 70-80% effort
Day
7
Cycling
4 hrs 60-70% including hills at 80%


Weekly total Cycle: 10 hrs - 12 hrs
Run: 4 hrs - 5 hrs

14 hrs - 17 hrs


  • 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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