Träningsplaner Triathlon - Olympisk distans Ironman DAM- By Masters of Tri

Träningsplanerna är på engelska.
Träningsplanerna fungerar från din aktuella nivå och ger dig alla förutsättningar att optimera din träning och maximera din utveckling inför ditt lopp!

Our 16-week training plans recognise that triathlon is one sport, and most importantly, are developed specifically for the female or male triathlete. The sessions are simple and effective designed to build aerobic fitness combined and strength to develop the endurance needed to be competitive.

Triathlon is one sport?

As triathlon comprises swimming into biking into running, with no rest training must allow this to be completed effectively. The swim, bike and run are not separate disciplines, they are connected. This is fundamental to our training plans and by factoring in that the swim impacts the bike and swim and bike impact the run we train you to race.

Session Layout and Content

The correct mix of sessions through each plan allows each session to complement and support the next one through the whole 16 weeks. This is important to enable a healthy approach to improve overall performance; plans should therefore be followed as written and changing sessions will diminish the returns.

Each plan is based on a minimum of:

3 swims per week;

3 bike sessions per week (including indoor sessions);

2 run sessions per week; and

1 brick session per week.

This proven methodology has enabled many of our athletes to achieve Kona and 70.3 World Championship qualification as well as national, ETU and ITU Age Group Championship qualification in both sprint and standard distance.

 Structured plans for athletes that train alone

Specific training plans have been are developed for female and male athletes who are committed to training solo but want a structured plan that is tailored to their gender, allows them to reach their race goal and stay healthy.

Weekly training hours begin at around 10hrs per week for both the long- and middle-distance plans. As a starting point, the athlete should be competently able to swim 2000m (total session), ride for 1,5 hrs and run for 30-45 mins.

A pull buoy and swim paddles will be required for the swim sessions and a turbo trainer for bike sessions; run sessions can be performed indoors or outdoors.



Träningsplanerna är framtagna av Matt Hill.
Matt är en av Sveriges mest välrenomerade triathlon coacher.
Matt är sedan 2018 bosatt i Stockholm och har sedan dess samarbetat med Wolffwear.

About Matt:

Simplicity and individuality?

Matt?s swim sessions focus on developing the best movement patterns for each swimmer, while also
building aerobic fitness, strength and water confidence. By treating each swimmer as an individual
and coaching them the movements they need, they will achieve their optimal outcome.

Matt, a British triathlon and swim coach and ex-competitive swimmer, has coached triathletes, swimmers and swimrunners of all ages (14-74 years!), distances and abilities ? having coached and advised swimrunners up to Ö till Ö World Championship level, multiple UK Elite licenced triathletes, European and World championship qualifiers in sprint through to Ironman distances.

Matt is the Head Triathlon Coach for Saltsjöbaden Triathlonsällskap and Head Swim Coach for
Stockholm City Triathlon Club.

Produkten omfattas ej av öppet köp.

By purchasing and receiving the Masters of Tri training plan through Wolff Wear you recognise that there is a risk of personal injury to yourself and you fully accept these risks whilst following the training plan. You also acknowledge that you have not been advised that you are not able to participate in physical training by a medical doctor.

In accepting this Masters of Tri triathlon plan, you agree that Masters of Tri and Wolff Wear shall not be liable for injuries or loss that you might suffer whilst following the plan. You agree not to hold liable, not to sue, and to hold harmless all Masters of Tri and Wolff Wear personnel for any and all claims or liabilities that by virtue of undertaking this training program you have waived, released or discharged herein.

All Rights Reserved

The Masters of Tri training plan document and all its contents and referenced documents are the intellectual property of Masters of Tri.

The information in the document is made available for the sole use of the person who has paid for its receipt. Masters of Tri retains copyright on all text and graphic images in this document.

This copyright is protected by copyright laws and international treaty provisions. You may store the file on your own computer for your own personal use and may print copies of the information for your own personal use. You are prohibited from modifying or re-using the text and graphics in this document, distributing the text and graphics in this document to others, or "mirroring" the information in this document in other media without the written permission of Masters of Tri.