• My EVO
    • FAQ
    • Careers
    • Contact Us
    evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
    • What is Evo
      • What is Evo
      • Philosophy
      • EVO Manifesto
      • EVOMOVE
      • EVO Academy
    • Training
      • Training
      • Personal Training
    • EVO CLUBS
      • OPENING ON 12.09.2023 – EVO Vienna Bel & Main
      • EVO Vienna Berggasse
      • EVO Vienna Mariahilfer Strasse
      • EVO Vienna Schleifmühlgasse
    • Blog Evo
    • JOIN NOW
    • Free Trial
    EN
    • DE
    ✕

    How to train for a triathlon

    20th October 2021
    Triathlon - EVO Fitness

    Consisting of three, grueling rounds stretched over the course of several miles, a triathlon is considered by many to be the ultimate fitness triple-threat. But that doesn’t mean it can’t be conquered. This is how to do it.

    A triathlon is made up of a swimming, running and cycling segment. Your training plan should reflect that, starting 8-12 weeks before the event.

    Alternate between focus sessions (where you work on each exercise separately) and combination sessions (where you practice one after the other, as you would on the big day).

    Running blog Map My Run recommends that you split these between four to six hours every week over five days (allotting just over one hour per session). In the early stages, assign the first three sessions to separate exercises – one for cycling, one for swimming and one for running. Make your fourth a combination session and your fifth an extra session on the sport you’re least comfortable with. The closer you get to the big event, the more combination workouts you should do, so that your body can adapt to the triathlon framework.

    Training tips for each triathlon exercise

    Swimming

    You don’t need to stick to a specific type of swim to excel in a triathlon – your strength is more important than your style.

    With this in mind, focus on obtaining an even, powerful stroke in the water. Sports site Active recommends the ‘one-arm drill’. Swim for 25 yards with only your left arm followed by 25 yards with your right, then swim for 50 with both. This will help you achieve equal strength in both arms, ensuring that one doesn’t tire before the other and that you can swim for longer.

    7-day trial Blog CTA

    Running

    Even the most seasoned runners can struggle in a triathlon if they don’t factor it into their training regime, as this portion of the event usually comes towards the end (after you’ve swam and cycled). Wherever possible, add a quick 10-15 minute run after other exercises, to build on your multi-sport endurance and keep your cardio levels high. If you’re a weaker runner, pack in plenty of runs before the triathlon where you focus on alternating your speed – run for five minutes, walk for one, jog for four and repeat. This will help you to get stronger faster.

    Cycling

    Cycling doesn’t require as much of your physical attention as the other sports in the triathlon, so your ‘training’ is more a matter of getting used to it. Take your bike to the park or your local nature trail, or enjoy a quick spin class at your local EVO fitness studio. Ensure that during these sessions, you practice braking quickly and can maintain a good balance in the saddle, so that no matter what appears on the road, you’re prepared.

    We’ve got your back

    Not sure where to start? Book a session with one of our EVO personal trainers, who can put you on the track to victory. Good luck! We know you’ll do great.

    Join the EVOlution - Blog
    Share
    0

    Recent posts

    20th September 2023

    How to start running — or restart after a break


    Weiterlesen
    back to the gym
    30th August 2023

    3 tips to get back to the gym after a vacation


    Weiterlesen
    hydration in fitness
    23rd August 2023

    The importance of proper hydration in fitness


    Weiterlesen

    Recent Posts

    • How to start running — or restart after a break

      How to start running — or restart after a break

      20th September 2023
    • 3 tips to get back to the gym after a vacation

      3 tips to get back to the gym after a vacation

      30th August 2023
    • The importance of proper hydration in fitness

      The importance of proper hydration in fitness

      23rd August 2023
    • Workout of the week: 20-min upper body workout

      Workout of the week: 20-min upper body workout

      21st August 2023
    • 4 benefits of training in the heat

      4 benefits of training in the heat

      16th August 2023

    EVO AUSTRIA

    Address
    Lifestyle Concept Austria GmbH
    Wehlistraße 66, 5. OG
    1200 Wien

    E-Mail address: [email protected]
    Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

    MEMBERS

    • My EVO
    • FAQ
    • Careers
    • Contact Us

    DON’T MISS OUT ON OUR NEWS!

    Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

    I agree to the processing and storage of my personal data in order to receive EVO’s communications.

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    © EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
    EN
    • EN
    • DE
    • My EVO
    • FAQ
    • Careers
    • Contact Us