There are also a number of stretches included in the programme. Stretching at the end of a session when the muscles are warm will improve flexibility, allowing for a greater range of motion at the joints. Improved shoulder flexibility will assist in rowing technique and improved hip mobility will be useful for all 3 disciplines.
The training programme is written based on a 3-day split. If you are only able to complete 2 sessions per week, then cycle the 3 workouts (taking a week and a half for all 3, before returning to session 1). If you wish to do 4 workouts per week, then cycle through the sessions in the same way, again completing all 3 sessions before returning to the first session.
Cardiovascular Training
For the cardiovascular element of your training programme, you will perform 2 of the 3 triathlon disciplines. You will be required to complete ‘over distances’ (1 ½ times the required triathlon distances) in order to compensate for the third discipline, whilst still achieving the required training duration.
In each session you should aim to improve on your time from the previous session for each discipline. Small improvements from session to session will amount to significant improvements overall. In order to ensure that you complete the distances in a shorter time, you can monitor and increase your speed. For running, this is simply a case of setting the treadmill at a slightly higher speed. For cycling you will have to monitor either your pedal cadence, or your speed and for rowing you can monitor either your power output (in Watts) or your time across 500m on the display. An instructor will show you how to do this if you are unsure.
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