3 short workouts for triathlon when we do not have time for Zone3
3 "short" sessions of each of the triathlon segments so we can train them.
Our friends Zone3, they tell us in this article how we can train in these days that we have little time, that's why they give us 3 "short" sessions of each of the triathlon segments so that we can train them.
Zone3 is the benchmark in the world of swimming and triathlon, with wetsuits awarded with various prizes, as well as technical swimming sports equipment and where this year has launched its range of compression clothing.
Swimming training
Heating: swim easy 100m series
2 x 150m: maximum effort, rest only 20 seconds between sets
Recovery: 100 m with Pullbuoy
2 x 25m butterfly: (do not worry about the style, the effort that is needed to swim the butterfly is what we are looking for) rest only 10 seconds between series
6 x 25m Sprints in Croll: The trick here is to swim as fast as you can, you can only rest once you get to the other side of the pool. Rest 20 seconds on each wall
Recovery: 100 meters of easy swimming
Progressive 200mYou start at a moderate pace and try to increase the speed for each 50m. Therefore, you are running in the last long 2
Cooling 100m
TOTAL Swimming = 1.1km
Intensive Cycling Training
(preferably indoors on gym bikes or on your roller
Heating: 5 easy pedaling minutes
Intense cycling: 4 minutes (say to the 80% effort)
Easy recovery: 4 minutes
Intense cycling: 3 minutes (set the resistance a little higher each time)
Easy recovery: 3 minutes (30 seconds pedaling with the left leg / 30 seconds with the right leg x 3)
Intense cycling: 2 minutes (adjust the level of resistance strongly so that you have to stand up all the time, like when you are climbing a mountain pass)
Easy recovery: 2 minutes
Sprint: 1 full minute
Very easy recovery: 6 minutes
TOTAL CYCLING: 30 minutes
Training on foot
Can be done indoors or outdoors with relative ease
Heating: 6 easy race minutes
Follow the 12 one-one, which basically means:
Run 1 hard minute
Run 1 minute easy
Keep repeating this until you have done 12 series. The faster you run on the hard ones, the less speed you lose in the recovery, determines how far you can run.
Measure the distance traveled, then use that as a reference criterion in the next training.
You can find on the official website of Zone3, all your sports technical, compressive clothing in addition to the wetsuits and swimming accessories.
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