Black Mountain PT

Triathlon
Coach
Rob Allardice

A 12 week program for beginners to complete their first Olympic Distance Triathlon

Features
7 sessions per week
Must use App app to view and log training
Program Training
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BUILD CONFIDENCE
This program will have you confidently crossing the finishing line. You will be wanting to sign up to your next triathlon as soon as you finish! A progressive plan that builds each week to get you fit enough to complete an Olympic distance triathlon confidently.
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INCREASE STRENGTH AND FLEXIBILITY
Strength workouts and flexibility sessions focused on improving your triathlon training and performance. The strength workouts will get you stronger for the swim, bike and running training, while the flexibility sessions focus on reducing stiffness in your muscles and joints after your training sessions.
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SUSTAINABLE TRAINING SCHEDULE
No need for 2+ hour long workouts. This program's longest session is 90 minutes. You will be getting your training done each weekday and once on a weekend and that is it.
Equipment
Recommended
Bike Goggles // Fins and swim capKettle Bells or Dumbbells Resistance Bands
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Dynamic Warm Up

Swim

B

Freestyle for all swim workouts Swim: Warm up: 2 x 50m Work 4x50 + 30 Zone 1-2 Cool Down 2 x 50m any stroke

C

Stretching Full Body

Monday
Week 1 Day 2

A

Dynamic Warm Up

B

Run

1 x 20:00

C

Daily Stretches

Tuesday
Week 1 Day 3

A

Bike

B

Bike

1 x 45:00

C

Cyclist Stretches

Wednesday
Week 1 Day 4

A

Dynamic Warm Up

B1

Goblet Squat

3 x 8

B2

DB Step ups

3 x 16

C1

DB Rows

3 x 8

C2

Kneeling KB Press

3 x 8

D

Bent hollow hold

3 x 0:30

E

Stretching Full Body

Thursday
Week 1 Day 5

A

Dynamic Warm Up

Swim

B

Swim: Warm Up 2 x 50 + 30 Work: 2x100 + 30 Zone 1-2 Cool Down 100m any stroke

C

Stretch - Full Body1

Thursday
Week 1 Day 5

A

Dynamic Warm Up

1 x 1

B

Run

1 x 20:00

C

Daily Stretches

Friday
Week 1 Day 6

A

Stretch - Full Body1

1 x 1

Saturday
Week 1 Day 7

A

Dynamic Warm Up

B

Bike/T-run

60:00, 5:00

C

Cyclist Stretches

Coach
coach-avatar Rob Allardice

Black Mountain Personal Training is where people come to train with intention and who want results, you have come to the right place. Coach Rob has 10 years experience in the field of personal training and served for 13 years in the Australian Navy.

Olympic Distance Triathlon - Beginner