Step 4- Work Out Training Mode Split
The training mode distribution you choose is the way that you can split your time between the different disciplines of triathlon.
For simplicity’s sake- split your training week into Swim, Bike, Run and Strength. The only thing not included here is the daily mobility that you can complete during your day around family and work commitments.
Rules of training mode distribution
- The standard distribution of training mode is determined by the distribution of each mode to racing and the time of year determining the strength focus.
- It is also essential to factor in your strengths and weaknesses. In the interest of a Kaizen approach, the modes with the greatest potential for improvement should be weighted accordingly.
- Warm ups, cool downs and skill work for swim, bike and run is included in your time distribution.
- Included in strength work is all rebuilding activities- pilates, yoga, tai chi, core work and strength training.
- The general split of time for swim; bike and run during triathlon are swim 20%, Bike 50% and run 30%.
Year Round Standard Guidelines
Standard Weak Swim Weak Bike Weak Run
25% Strength 25% Strength 25% Strength 25% Strength
15% Swim 25% Swim 10% Swim 10% Swim
37.5% Bike 32.5% Bike 42.5% Bike 32.5% Bike
22.5% Run 17.5% Run 17.5% Run 27.5% Run
Race Preparation Guidelines- 12, 16, 20 weeks from peak race
Standard Weak Swim Weak Bike Weak Run
10% Strength 10% Strength 10% Strength 10% Strength
18% Swim 28% Swim 13% Swim 13% Swim
45% Bike 40% Bike 55% Bike 40% Bike
27% Run 22% Run 22% Run 32% Run