photo by www.ironman.com
Are you tired of sitting on the couch or browsing the web for this and that? Looking for a change? Wanting to get into shape and get fit for the next upcoming recommended mansion triathlon? Even if you havent been active in years or to a mansion triatholon before you to can start training and get to the finish line and accomplish a triathlon within two months. Every month hundreds of people just like you sign up for a race, start training, shop for triathlon accessories online and finish a race while reaping huge rewards aka gifts for doing so.
So to allow you and your body to gradually get into training experts recommend a training program for 8 weeks rather than your typical 6 weeks triathlon program. This will allow your body to sustain a higher energy level while spreading out your training time and keep you from over training. So before we get into the actual training schedule we want to to elaborate a littel bit on Heart Rate Zones which are very important with any type of training and not just triathlete training. See below for a full description.
Zone 1: workouts that target this first zone should be around 50-60 percent of your maximum heart rate. basically they should feel easy and breathing should only be increased slighty meaning you could talk with some one who may be training with you.
Zone 2: workouts that target the second zone shoudl be around 60-70 percent of your maximum heart rate. basically a moderate easy pace still allowing you to still be able to communicate with a partner while training.
Zone 3: workouts that target this first zone should be around 70-80 percent of your maximum heart rate. still a moderate pace but a little higher then the last zone. you shold be struggling to hold a conversation and only able to speak a few words here and there.
Zone 4: workouts that target this first zone should be around 80-90 percent of your maximum heart rate. This should now be a hard pace in moderation with it being a challeng e to have a conversationw ith a training partner but keep in mind this isnt a 100 percent so dont over due it and you should be able to keep this pace or in this zone for around 20-30 minutes depending on your regimen.
So now that you know a little more about targeted heart rates or zones you are ready to have a look at the triathlon training plan for someone who hasnt been active in years we also recommend taking a peek at some of the Triathlon Training materials and videos we have here for more elaborate tips and tricks to finishing first in a triatholon.
Also we all here at the mansion know how every one procrastinates and says i will start Monday so we all here say no way to that nonsense and since mnost people only have weekends off and mondays are busy we say start on a saturday and have a few days off during the week for rest when you most likely have to work. The mansion wishes you the best and let us know how your first triathlon goes in the comments below. Also be sure to Sign Up Here for the VIP Guest List for Exclusive All Access to the entire gift mansion.
Week 1
Saturday – Zone 1 Swimming for 30 minutes
Sunday – Zone 1 Running for 30 minutes
Monday – Rest
Tuesday – Rest
Wednesday – Zone 1 Biking for 45 minutes
Thursday – Rest
Friday – Rest
Week 2
Saturday – Zone 1 Swimming for 30 minutes
Sunday – Zone 1 Running for 30 minutes
Monday – Rest
Tuesday – Rest
Wednesday – Zone 1 Biking for 45 minutes
Thursday – Rest
Friday – Rest
Week 3Saturday –
Saturday – Zone 1 Swimming for 30 minutes
Sunday – Zone 1 Running for 30 minutes
Monday – Rest
Tuesday – Rest
Wednesday – Zone 1 Biking for 45 minutes
Thursday – Rest
Friday – Rest
Week 4
Saturday – Zone 1 Swimming for 30 minutes
Sunday – Zone 1 Running for 30 minutes
Monday – Rest
Tuesday – Rest
Wednesday – Zone 1 Biking for 45 minutes
Thursday – Rest
Friday – Rest
Week 5
Saturday – Zone 2 Swimming for 30 minutes
Sunday – Zone 1 Biking for 30 minutes and Zone 2 Running for 35 minutes
Monday – Zone 1 Swimming for 20 minutes and Strength Training for 20 minutes
Tuesday – Rest
Wednesday – Zone 1 Biking for 20 minutes and Zone 1 Running for 20 minutes plus Brick Workout
Thursday – Strength Training for 20 minutes
Friday – Rest
Week 6
Saturday – Zone 2 Swimming for 30 minutes
Sunday – Zone 1 Biking for 45 minutes and Zone 2 Running for 30 minutes plus Benchmark
Monday – Zone 1 Swimming for 20 minutes and Strength Training for 20 minutes
Tuesday – Rest
Wednesday – Zone 1 Biking for 30 minutes and Zone 1 Running for 20 minutes plus Brick Workout
Thursday – Strength Training for 2o minutes
Friday – Rest
Week 7
Saturday – Zone 2 Swimming for 30 minutes
Sunday – Zone 1 Biking for 45 minutes and Zone 2 Running for 30 minutes plus Benchmark
Monday – Zone 1 Swimming for 20 minutes and Strength Training for 20 minutes
Tuesday – Rest
Wednesday – Zone 1 Biking for 40 minutes and Zone 1 Running for 20 minutes plus Brick Workout
Thursday – Strength Training for 2o minutes
Friday – Rest
Week 8
Saturday – Zone 2 Biking for 30 minutes
Sunday – Zone 1 Swimming for 15 minutes
Monday – Zone 1 Running for 15 minutes
Tuesday – Rest
Wednesday – Zone 1 Swimming for 10 minutes and Zone 1 Biking for 10 minutes
Thursday – Raceday