HOW TO INTEGRATE

ELECTROSTIMULATION
INTO TRIATHLON TRAINING
© Mouv-up

© Mouv-up
© Mouv-up
TESTIMONIAL

GUY HEMMERLIN : HEAD COACH ENDURANCE TRAINING CONCEPT

I used Compex for ten years as a tri-athlete. It allowed me to complete my daily workout with electrostimulation sessions specific to my needs. The
workouts I did with my Compex device complimented the work I was doing in all three of my sport’s disciplines. When my career evolved into sports
coaching, I naturally integrated Compex with the regime for my professional and amateur athletes. I am convinced of the value of this technology
and appreciate the development and research constantly undergone by this brand.

Whether to encourage a more complete recovery or enhance a specific muscle-building workout, Compex equipment is a valuable training tool for
any tri-athlete. This sport consists of three extremely demanding disciplines which require a significant volume of muscular training and develop-
ment. Compex saves time while retaining the highest workout quality.

BIO
After a decade-long triathlon career, Guy Hemmerlin put on the coaching hat in 1996, taking the reins of the
D1 Tricastin Team.

In 1998, he took advantage of the evolving internet to become the first coach in Europe to launch a remote
coaching website. Year after year, Guy deepened his knowledge and experience from continual contact with
professional and amateur athletes in the field.

In 2014, Guy published his first long-distance triathlon training book entitled ‘0-226 km’. In 2015 he wrote
the important swimming manual ‘From Pool To Open Water’, decrypting the front-crawl. In the same year,
he became a certified Ironman coach, an honour very few achieve.

A true professional, his expertise is virtually unsurpassed. The Guy Hemmerlin training method is constantly
evolving, but remains accessible to all athletes, a benchmark in the Triathlon world.

www.endurancetrainingconcept.com
HOW TO USE COMPEX
IMPORTANT TIPS

WHEN TO START PREPARING

• This booklet offers three training plans: one for the short-distance triathlon, one for a Half-Ironman 70.3 triathlon (L) and a one for a Full-Ironman
140.6 triathlon (XL). The training plans outlined in this manual, incorporating the Compex sessions, are designed to run 10, 12 and 16 weeks
respectively.
• The prerequisite for this training is overall good physical condition with regular physical activity during the month previous to starting the training
plan. It is recommended to have completed a shorter triathlon before preparing for the longer distance.
• For triathletes who have never practiced electrostimulation, including qualitative sessions (endurance, strength, cross-training), an initiation period
of 2 to 3 weeks is highly recommended before starting this full training regime.

SIMILAR PROGRAMS ACROSS DIFFERENT COMPEX DEVICES

Sometimes, Compex models will use different names to refer to the same program type. Below is a key so you can identify the correct program:
• CAPILLARIZATION = OXYGENATION = OVERCOMPENSATION = LONG RUN OPTIMISATION
• CORE STABILIZATION = MUSCLE BUILDING
• TRAINING RECOVERY = ACTIVE RECOVERY

SETTING THE INTENSITY IS THE KEY TO SUCCEED

For Development sessions (Endurance, Strength, Resistance, Core stabilization)
• Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity
determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration
is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable.
The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

Some general rules to help you train:

• Observe the electrode placements indicated and note their polarity (+ and - ). For wireless devices: the + polarity is located on the electrodes
where there is an on / off button; for wired models, the + polarity comes from the color wire.*
• Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be
able to achieve higher levels of stimulation.
• Always look to progress:
- Increase the intensity marginally every 3,4 or 5 contractions throughout a session.
- In subsequent sessions aim to exceed the level of intensity reached in the previous session
- It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation

For Training recovery and Capillarization sessions:

Increase the intensity gradually; it should produce visible muscular twitches.

*for older generation devices, the + polarity is located alongside the red connector.
STRENGTH AND
RESISTANCE PROGRAMS

QUADRICEPS
Body positioning and combined workout
• Sit with knees bent at approximately 90°
• Secure the ankles to avoid knee extension when
there is a powerful contraction
OR
• Sit on chair
ELECTRODE PLACEMENT ELECTRODE PLACEMENT • When the contraction begins, position yourself in a
(WIRED) (WIRELESS)
semi-squat
• Sit back down at the end of the contraction
• Keep the back straight, lower back arched and eyes
facing straight forward

LATISSIMUS DORSI MUSCLES

With each contraction, perform the
following routine:
• Exhale slowly allowing the belly to draw in
• Push the elbows into the armrests
• Clench the buttocks and maintain a straight back as
ELECTRODE PLACEMENT ELECTRODE PLACEMENT you move the arm
(WIRED) (WIRELESS)

CORE
Sit on a firm chair with a straight back.
With each contraction, perform the
following routine:
• Exhale slowly, emptying the lungs for the duration
of the contraction
• Pull in the belly

ELECTRODE PLACEMENT ELECTRODE PLACEMENT

(WIRED) (WIRELESS)
TRAINING RECOVERY AND
CAPILLARIZATION PROGRAMS

QUADRICEPS AND TRICEPS SURAL

• Ensure you are in a comfortable lying position

• Elevate the feet/legs to receive the maximum
benefit of the stimulation.

ELECTRODE PLACEMENT ELECTRODE PLACEMENT

(WIRED) (WIRELESS)

LATISSIMUS DORSI MUSCLE AND TRICEPS

• Ensure you are in a comfortable position, sitting or

lying on your stomach.

ELECTRODE PLACEMENT ELECTRODE PLACEMENT

(WIRED) (WIRELESS)
 OBJECTIVE:
SHORT DISTANCE TRIATHLON

INSTRUCTIONS:

This is a 10 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the
priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on
your level.

If you are highly motivated and have time, you can also add Core stabilization sessions into the schedule. We recommend 3 sessions per week for at
least 3 weeks, depending on your level.

3 WEEKS PREDOMINATLY LAND

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3200m
6X200 r = 25’’ 2500 m
2000 m 4X50 very fast
SWIMMING 4X400 (1 en crawl – REST 12X50 paddle r=15’’
r =30’’ TEST 800m
1 en pull – 2 en pull 6X100 r=20’’
paddle) r = 30’’
Home Trainer
Long run 3h00
CYCLING 15’ soft 5X4’ r =3’ REST
(group or alone)
15’ soft
WEEK 1

Session fast-slow-fast
RUNNING Running 1h00 REST Warm up 30’
1 X 12 ‘/ 1’ 15 ‘flexible
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Training recovery Quads
and Triceps sural Quads and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2900 m 2900 m 2500 m
SWIMMING 600 pull paddle 2X(8X50) r = 10’’ REST 12X75 r=15’’
10X100 r =10’’ 4X200 pull r =15’’ 6X200 r=40’’
Multitraining session
Hard session
CYCLING REST Cycling 2h00
4X20’ r =10’
Running 25’
20’ soft
WEEK 2

RUNNING Jogging 55’ REST 3x10’ hard

20’ soft
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3100 m
2500 m 3100 m
12X50 (crawl – pull –
SWIMMING 6X150 r=15’’ 16X75 paddle r=15’’ REST
pull paddle)
400 pull en amplitude 600 pull
3X 400 r=30’’
MAP session
45’ warm-up Long session 3h00
CYCLING REST
5x6’ r=4’ (group or alone)
WEEK 3

45’ flexible
RUNNING Jogging 1h10 trail REST 2000 m MAS test
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

3 WEEKS - DOMINANT MAS-MAP

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3100 m
2900 m 3100 m
12X50 (crawl – pull –
SWIMMING 4X200 r=20’’ 16X75 paddle r=15’’ REST
pull paddle)
12X100 r=15’’ 600 pull
3X 400 r=30’’
MAP session
45’ warm-up Long session 3h00
CYCLING REST
5x6’ r=4’ (group or alone)
WEEK 4

45’ flexible
RUNNING Jogging 1h10 trail REST 2000 m MAS test
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Training recovery Quads
and Triceps sural Quads and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2900 m 2900m
2600 M12x100 (crawl -
4X200 r=25’’ 10 X 50 = r 15 ‘’
SWIMMING pull - pull platelets) REST
10X50 paddle 8X150 (100 hard -
400 swimming
r=10’’ 50 fast) r = 20 ‘
MAS session
45’ warm-up Multitraining session
CYCLING 2x (4x4’) r=3’ R=20’ REST Cycling 2h15
flexible Running 40’
45’ flexible
WEEK 5

MAS session
20’ warm-up
RUNNING Jogging 1h00 REST 10x300m MAS pace
+1km/h r=time effort
20’ flexible
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural
 OBJECTIVE:
SHORT DISTANCE TRIATHLON

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3300 m 3X300 m (25
3100 m 3X(4X100)
fast - 75 sustained) 3100 m 10X50 paddle
SWIMMING r=10’’, R=1’ 10X50 crawl REST
r 30’’ r=20’’4X200 r=20”
r=10”
10 X 100 r=20’’
Threshold session
30’ warm-up Long session 3h00
CYCLING REST
4x8’ hilly course r=4’ (group or alone)
30’ flexible
WEEK 6

MAS session
20’ warm-up
RUNNING Jogging 1h10 REST 6x600m MAS pace
r=time effort
15’ cool down
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Quadriceps Strength 1 Latissimus
Strength 1 Latissimus dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

3 WEEKS - DOMINANT VMA-PMA

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3100 m 3000 m
3100 m 10X50 paddle
SWIMMING 12X50 paddle r= 15” 8X100 Plaquettes r= 15’’ REST
r=20’’ 4X200 r=20”
10X100 m crawl r=20” 4X200 r=20’’
Long session 3h00
CYCLING Hily run 2h00 REST
(group or alone)
Threshold session
20’ warm-up
WEEK 7

RUNNING REST Jogging 1h00 + 5 series

6x1000m r=1’30
20’ flexible
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3100 m 3000m 12X75 r= 15’’
Swimming in open
SWIMMING 12X50 Plaquettes r=15’’ 2X800 (crawl - Pull REST
water 30’
6X150 r= 20’’ paddle)
Threshold session Aerobic session on hilly
30’ warm-up course climb
CYCLING REST
6x8’ race pace r=7’ bumps power
40’ flexible 2h00
WEEK 8

Fast - slow - fast series

20 ‘warm-up
RUNNING REST Jogging 1h00 + 5 series
12x45 ‘’ / 15 ‘’
20’ cool down
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Quads
and Triceps sural and Triceps
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3200 m
33000 m
3X (50-75 (r = 15 “) Swimming in open
SWIMMING 16X50 r=15” REST
100-125-150 r = 25 “ water 30’
8X100 paddle r=20”
1000 swim hard
Multitraining session
Cycling 20’ warm-up
CYCLING 2h00 flat session REST 4x8km
Running 2km
Cycling 20’ flexible
Threshold session
WEEK 9

20’ warm-up
2x1000m r=2’
RUNNING REST Jogging 1h00 + 5 series
- 1x2000m r=3’ -
2x1000m r=2’
15’ flexible
PHYSICAL Strength 1 Quadriceps
PREPARATION
Strength 1 Latissimus
Capillarization dorsi muscles
Capillarization Quads
Latissimus dorsi REST
RECUPERATION Training recovery and Triceps sural
muscles and Triceps
Latissimus dorsi muscles
Training recovery Quads Training recovery Quads
+ Triceps
and Triceps and Triceps sural
Training recovery Quads
and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2500 m
2600 m
12 X 50 r=20’’ Swimming in open
SWIMMING 6X150 r=25’’ REST
10X100 pull paddle water 30’
600 pull paddle
r=30’’
CYCLING Hilly session 2h00 REST
WEEK 10

Threshold session
20’ warm-up
RUNNING REST
5x1000m r=2’ COMPETITION
15’ flexible

2 x Capillarization 2 x Capillarization 2 x Capillarization 2 x Capillarization

latissimus dorsi muscles latissimus dorsi muscles latissimus dorsi muscles latissimus dorsi muscles
Training recovery
OVERCOMPENSATION REST and Triceps and Triceps and Triceps and Triceps
Quads and Triceps
2 x Capillarization Quads 2 x Capillarization Quads 2 x Capillarization Quads 2 x Capillarization Quads
and Triceps sural and Triceps sural and Triceps sural and Triceps sural
 OBJECTIVE:
70.3 IRONMAN - TRIATHLON L

INSTRUCTIONS:

This is a 12 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the
priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add core stabilization sessions into the schedule. We recommend 3 sessions per week for at least 3
weeks, depending on your level.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3200 m 6X150
(3 en crawl, 3 en pull 3000m
2500m
paddle) 6X100 (25 vite, 75
SWIMMING 8X100 r=15’’ REST
r=15’’ soutenu) r=15”
600 pull amplitude
400-300-200-100 4X400 r=35’’
r=20’’
Threshold session
40’ warm-up
CYCLING Hilly session 2h00 REST Long session 3h00
6x8’ hilly course r=4’
WEEK 1

40’ flexible
20’ flexible
RUNNING 3X8’ hard REST Jogging 1h00
20’ flexible
PHYSICAL Force 1 Quadri
PREPARATION
Strength 1 Latissimus
Strength 1 Latissimus Strength 1 Quadriceps
dorsi muscles
Capillarization dorsi muscles Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles and Triceps
Training recovery Quads Training recovery Training recovery Quads
and Triceps sural Quads and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2700 m 10X50 r=30’’
3200m 5X200 r = 25’’
8X100 r = 20’’
SWIMMING REST 2X400 r=20’’
500 respi 3-5 temps
600 Plaquettes pull
pull paddle
MAP session
Multitraining session
60’ warm-up
CYCLING REST Cycling 2h00 Long session 3h30
5x5’ r=3’
Running 30’
30’ flexible
WEEK 2

20’ warm-up
RUNNING REST 2000m MAS test 30’ hard
15’ return to calm
PHYSICAL
PREPARATION
Strength 1 Latissimus Strength 1 Latissimus
Strength 1 Quadriceps Strength 1 Quadriceps
dorsi muscles dorsi muscles
Capillarization
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2600 m 12X100 r= 15”
3000 m 8X150 r= 10” 12X50 (4 en crawl, 4 en
SWIMMING REST
600 Pull paddle pull, 4 en pull
paddle ) r=15’’
Threshold session
2h00 flat session on the
30’ warm-up Long session 3h30
CYCLING REST small chainrings with
3x15’ r=5’ in aero position
velocity
40’ flexible
WEEK 3

Session fast-slow-fast
RUNNING REST Warm up 30’ Jogging 1h15
12X1’ / 1’15’ flexible
PHYSICAL
PREPARATION
Strength 1 Latissimus Strength 1 Latissimus
Strength 1 Quadriceps Strength 1 Quadriceps
dorsi muscles dorsi muscles
Capillarization
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2700 m 8X100 r= 10’’ 3100 m 8X100 r= 10”
SWIMMING REST
800 Pull paddle 5X200 r=30’’
Multitraining session
Long session 3h00
CYCLING REST Cycling 2h30
aero position
Running 45’
MAS session Threshold session
WEEK 4

20’ warm-up 25’ warm-up

RUNNING REST
6x2’ hilly r=2’ 3x8’ r=2’30
20’ flexible 20’ flexible
PHYSICAL
PREPARATION
Strength 1 Latissimus
Strength 1 Quadriceps
dorsi muscles
Capillarization
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps and Triceps sural and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2600 m 12X100 r= 15” 2500 m 8X50 (4
12X50 (4 en crawl, 4 en in crawl, 4 sweater
SWIMMING REST
pull, 4 en pull paddle platelets) r = 15 ‘’ 600
) r= 15’’ pull amplitude
Threshold session
2h00 flat session on the
40’ warm-up Long session 4h30
CYCLING REST small chainrings with
4x10’ r=3’ aero position
velocity
30’ flexible
WEEK 5

Threshold session
25’ warm-up
RUNNING REST Jogging 1h15
3x12’ r=2’30
20’ flexible
PHYSICAL
PREPARATION Strength 2 Strength 2
Strength 2 Strength 2
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps sural and Triceps sural
muscles + Triceps
 OBJECTIVE:
70.3 IRONMAN - TRIATHLON L

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2400m 10X100 r=20” 2700 m 20X50 r= 20’’
SWIMMING REST
400 5 series 6X100 crawl r= 20”
Threshold session
Multitraining session
40’ warm-up
CYCLING REST 2h00 hilly session Cycling 3h30
4x15’ r=5’
Running 40’
45’ flexible
Threshold session
WEEK 6

20’ warm-up
RUNNING REST Jogging 1h20
4x6’ r=2’30
20’ flexible
PHYSICAL
PREPARATION Strength 2 Strength 2
Strength 2 Strength 2
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps sural
muscles + Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3200 m 100-200-300-
2400 m
400 en crawl r= 20”
SWIMMING 12X50 paddle r=25’’ 6 X REST
400-300-200-100 pull
100 r=25’’
paddle r=20”
Multitraining session
Cycling 2h00 in aero 4h00 long session
CYCLING 2h00 hilly session REST
position aero position
Running 40’
WEEK 7

Threshold session
20’ warm-up
RUNNING REST Jogging 1h20
10’-5’ - 10’-5’ r=3’
20’ cool down
PHYSICAL
PREPARATION Strength 2 Strength 2
Strength 2 Strength 2
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles Capillarization muscles
Capillarization Quads
Latissimus dorsi REST
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps and Triceps sural and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2800 m 50-100-
2600 m
150-200-250-200-
SWIMMING REST 8X75 r=15’’
150-100-50 r= 20’’
10X100 r=20’’
800 with fins
Multitraining
Cycling 40’ warm-up 4h00 long session
CYCLING REST Aerobic session 2h00
6x12’ threshold r=3’ aero position
Running 30’
WEEK 8

Threshold session
20’ warm-up
RUNNING REST Jogging 1h30
10’-5’ - 10’-5’ r=3’
20’ cool down
PHYSICAL
PREPARATION Strength 2
Strength 2
Latissimus dorsi
Quadriceps
muscles Capillarization
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads
and Triceps sural and Triceps sural
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
2800 m 8x75 paddle
2900 m 8X100 r= 15’’
r=15’ 2x300 15 (25
SWIMMING REST 300-200-100 paddle
legs, crawl 50) r=40’
r = 20’’
4X150 pull r=15’
Threshold session
60’ warm-up
CYCLING REST Aerobic session 2h00 4h00 long session
5’-10’-15’-10’-5’ r=5’
40’ flexible
WEEK 9

Threshold session
25’ warm-up
RUNNING REST Jogging 50’ Jogging 1h40
5x3’ r=1’30
20’ flexible
PHYSICAL
PREPARATION Resistance 1 Resistance 1
Resistance 1 Resistance 1
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles Capillarization muscles
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads and Training recovery Quads
Triceps sural and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2500 m 2800 m 8X50 r = 15’’
3200m 5x200 r=15’
SWIMMING 12X50 paddle r=15’’ REST 4X200 (2 crawl -1 pull -
800 fast swimming
8X100 r= 10’’ pull paddle) r =20’’
Multitraining session
Cycling 2h30 in aero 4h00 long session
CYCLING REST
position aero position
Running 40’
WEEK 10

Threshold session
30’ Warm-up
RUNNING Jogging 55’ REST
3x10’ race pace
20’ flexible
PHYSICAL
PREPARATION Resistance 1 Resistance 1
Resistance 1 Resistance 1
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads and Training recovery Quads
Latissimus dorsi
and Triceps Triceps sural and Triceps sural
muscles and Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2600m 12x100 r=25’’ 2800 m 10X100 r = 20’’
2500m 10x100 Finis
SWIMMING 600 pull amplitude REST 3X400 (crawl-pull-pull
r=15” 3X200 open water
5 series paddle) r = 40’’
Multitraining session
3h30 long session
CYCLING Cycling 2h30 REST
aero position
Running 15’
Threshold session
WEEK 11

25’ warm-up
RUNNING Jogging 1h30 REST
3x8’ r=3’
20’ flexible
PHYSICAL
PREPARATION Resistance 1
Resistance 1
Latissimus dorsi
Quadriceps
muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads and Training recovery Quads
Latissimus dorsi
and Triceps Triceps sural and Triceps sural
muscles and Triceps
 OBJECTIVE:
70.3 IRONMAN - TRIATHLON L

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2500 m 8X100
SWIMMING REST pull paddle r=20’’ REST 20’ flexible at sea
12X50 r=15’’
2h00 flexible aerobic
CYCLING
WEEK 12

REST REST
session
RUNNING REST Jogging 50’ REST
COMPETITION
2 x Capillarization 2 x Capillarization 2 x Capillarization 2 x Capillarization
latissimus dorsi muscles latissimus dorsi muscles latissimus dorsi muscles latissimus dorsi muscles
Training recovery
SURCOMPENSATION REST and Triceps and Triceps and Triceps and Triceps
Quads and Triceps
2 x Capillarization Quads 2 x Capillarization Quads 2 x Capillarization Quads 2 x Capillarization Quads
and Triceps sural and Triceps sural and Triceps sural and Triceps sural
 OBJECTIVE:
140.6 IRONMAN - TRIATHLON XL

INSTRUCTIONS:

This is a 16 week training program, with sessions for quadriceps and latissimus dorsi muscles. If it is only possible to work one muscle group, the
priority should be the quadriceps.

In this training plan, we will cover swimming, running and cycling, including distances and durations. The intensity of the workouts is dependant on your level.

If you are highly motivated and have time, you can also add core stabilization sessions into the schedule. We recommend 3 sessions per week for at least 3
weeks, depending on your level.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2600 m
2700 m
4X100 backstroke r=10’
SWIMMING REST 2X(8X50) r=30’’ 3X200
8X100 crawl r=10’
paddle r=15’’
600 Crawl pull paddle
Hard session
45’ warm-up Long session 4h00
CYCLING REST Aerobic session 2h00
4x10’ r=5’ aero position
WEEK 1

45’ flexible
RUNNING REST 2000m MAS test Jogging 1h20
PHYSICAL
PREPARATION Strength 1 Strength 1
Latissimus dorsi Strength 1 Quadriceps Latissimus dorsi Strength 1 Quadriceps
Capillarization muscles muscles
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3000m 12 X 50 pull 3100 m 12X50
SWIMMING REST r=15’’ 2 X 600m 1-> paddle r=15’’
crawl, 2-> Pull paddle 6X150 r=20’’ 400m pull
Home training
20’ warm-up Long session 4h00
CYCLING REST Hilly session 2h00
8 X 3’ power r = 3’ aero position
20’ return to calm
WEEK 2

Hard session
45’ flexible
RUNNING REST Jogging 1h20
40’ hard
45’ flexible
PHYSICAL
PREPARATION Strength 1 Strength 1
Latissimus dorsi Strength 1 Quadriceps Latissimus dorsi Strength 1 Quadriceps
Capillarization muscles muscles
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural
 OBJECTIVE:
140.6 IRONMAN - TRIATHLON XL

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3300 m 6X100
3300 m
Plaquettes r=15’’
SWIMMING REST 12X150 r=20’’
4X300m (2 crawl-1 pull-
400 3-5-7 times
1pull paddle) r=30’’
MAS session
2h00 flat session on the
60’ warm-up
CYCLING REST small chainrings with Long session 4h30
5x6’ r=4’
velocity
30’ flexible
WEEK 3

Fast-slow-fast Threshold session

20’ flexible 20’ warm-up
RUNNING REST Jogging 1h40
12x45’’ / 15’’ 3x2’ r=3’
20’ flexible 20’ flexible
PHYSICAL
PREPARATION Strength 1 Strength 1
Latissimus dorsi Strength 1 Quadriceps Latissimus dorsi Strength 1 Quadriceps
Capillarization muscles muscles
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2500 m 20X50 r=20” 2800m 16X50 (8 crawl-8
SWIMMING REST 10 paddle - 10 crawl paddle)
8X100 r=20’’ r =15’’ 3X300 r =25’’
MAP session
60’ warm-up
CYCLING REST Long session 3h00
5x8’ r=4’
30’ flexible
WEEK 4

Trail session between

RUNNING REST Jogging 1h00
50’ and 1h20
PHYSICAL
PREPARATION Strength 1 Strength 1
Latissimus dorsi Strength 1 Quadriceps Latissimus dorsi Strength 1 Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps and Triceps sural
muscles + Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3000m 3X(10X50) r=10”
3700m 4X500 r=25’’
SWIMMING REST 3X200 Pull r=15”
3X200 Pull r=15”
600 Pull paddle
Threshold session
40’ warm-up
CYCLING REST Long session 4h00
4x15’ r=5’
45’ cool down
WEEK 5

Hard session
20’ warm-up
RUNNING REST Jogging 1h45
30’ hard
15’ cool down
PHYSICAL
PREPARATION Strength 1
Latissimus dorsi Strength 1 Quadriceps
Capillarization muscles
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps sural and Triceps and Triceps sural
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3300 m 8X150 r= 10” 3000 m 16X50 paddle
SWIMMING REST
600 Pull paddle r=15” 5X200 r=30”
Threshold session
40’ warm-up
CYCLING REST Long session 5h00
1h30 hard
45’ cool down
WEEK 6

RUNNING REST Jogging 1h40 Free jogging (fartlek)

PHYSICAL
PREPARATION Resistance 1 Resistance 1
Resistance 1 Resistance 1
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps and Triceps sural
muscles + Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3800m 12X100 r= 10’’ 2900 m 12X100 r= 20’’
SWIMMING REST
800 Pull paddle 4 X 200 r =25’’
Multitraining session
CYCLING REST Aerobic session 2h00 Cycling 2h00 Long session 4h00
Running 1h50
20’ flexible
8x2’ hilly and then 40
WEEK 7

RUNNING REST squats when reached

the top r=2’
20’ flexible
PHYSICAL
PREPARATION Resistance 1 Resistance 1
Resistance 1 Resistance 1
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps sural and Triceps and Triceps sural
muscles + Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

4000m 10X100
2900 m 500 crawl – 400
Plaquettes r = 10’’
SWIMMING REST pull – 300 crawl – 200
2X400 r=25’’
pull – 100 crawl r=30’’
800 Plaquettes pull
Multitraining session
CYCLING REST Cycling endurance 1h30 Aerobic session 2h00 Long session 5h00
Running 55’
WEEK 8

Threshold session
25’ warm-up
RUNNING REST Jogging 1h50
4x10’ r=3’
20’ flexible
PHYSICAL
PREPARATION Resistance 1 Resistance 1
Resistance 1 Resistance 1
Latissimus dorsi Latissimus dorsi
Quadriceps Quadriceps
muscles muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps sural and Triceps and Triceps sural
muscles + Triceps
 OBJECTIVE:
140.6 IRONMAN - TRIATHLON XL

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3700 m 12X100 (3 en
4000 m 20X50 paddle
crawl, 3 en pull, 2 en
SWIMMING REST r =15’’ 4X300 (crawl-
pull paddle ) r= 15’’
pull-pull paddle) r=30’’
4X250 r=15”
Threshold session
45’ warm-up
CYCLING REST Aerobic session 2h00 Long session 5h00
6x15’ r=10’
45’ flexible
WEEK 9

Hard session Threshold session

25’ warm-up 25’ warm-up
RUNNING REST Jogging 2h00
30’ hard 4x12’ r=3’
25’ flexible 20’ flexible
PHYSICAL Resistance 1 Latissimus
PREPARATION dorsi muscles Resistance 1
Resistance 1
Latissimus dorsi
Resistance 1 Quadriceps
Capillarization muscles
Quadriceps Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps Training recovery Quads
Training recovery Quads and Triceps Training recovery Quads
and Triceps sural Training recovery Quads and Triceps sural
and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3800 m 3300 m 6X200 r= 10’’
SWIMMING REST 10X100 r=15” 500, 400, 300, 200
4X450 r=40’’ r=25”
Threshold session
Multitraining session
40’ warm-up
CYCLING REST Cycling endurance 2h00 Long session 6h00
6x15’ r=5’
Running 25’
45’ cool down
WEEK 10

Threshold session
20’ warm-up
RUNNING REST Jogging 2h00
4x15’ r=3’
15’ flexible
PHYSICAL
PREPARATION Resistance 1
Resistance 1
Latissimus dorsi
Quadriceps
muscles
Capillarization Quads
REST
and Triceps sural
RECUPERATION
Capillarization
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
Latissimus dorsi
and Triceps sural and Triceps sural and Triceps and Triceps sural
muscles + Triceps

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3700 m 3200 m 8X100 Pull
SWIMMING REST
3X1000 r=4’ r=10’’ 5X200 r= 15”
Threshold session
Multitraining session
40’ warm-up
CYCLING REST Cycling endurance 2h00 Long session 6h00
6x20’ r=10’
Running 1h10
45’ cool down
Threshold session
WEEK 11

20’ warm-up
RUNNING REST Jogging 1h40 trail type
4x20’ r=3’
15’ flexible
PHYSICAL Resistance
PREPARATION 2 Latissimus dorsi Resistance 2
muscles Resistance 2
Latissimus dorsi
Quadriceps
Capillarization Resistance 2 muscles
Capillarization Quads
REST Latissimus dorsi Quadriceps
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural and Triceps sural
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
3600 m 12X50 r= 10’’ 4000 m 1500 – 1000 –
SWIMMING REST
3X700 r=40” 500 r=5’
Threshold session Threshold session Multitraining session
40’ warm-up 40’ warm-up Cycling long session
CYCLING REST
6x20’ r=10’ 6x30’ r=10’ 4h00
45’ cool down 45’ cool down Running 1h30
Threshold session Hard session
WEEK 12

20’ warm-up 25’ warm-up

RUNNING REST
4x20’ r=3’ 1h30 hard
15’ flexible 20’ flexible
PHYSICAL Resistance 2
PREPARATION Latissimus dorsi Resistance 2
muscles Resistance 2
Latissimus dorsi
Quadriceps
Capillarization Resistance 2 muscles
Capillarization Quads
REST Latissimus dorsi Quadriceps
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3200 m 12X100 r= 20’’
2800 m 8X150 r= 15”
SWIMMING REST 1200 pull paddle with
4X300 r=25’’
amplitude
Pace session
60’ warm-up
CYCLING REST Aerobic session 2h00 Long session 5h00
4x40’ r=10’
40’ flexible
WEEK 13

Threshold session
20’ warm-up
RUNNING REST Jogging 2h40
30’ - 20’ - 10’ r=3’
15’ flexible
PHYSICAL Resistance 2
PREPARATION Latissimus dorsi Resistance 2
muscles Resistance 2
Latissimus dorsi
Quadriceps
Capillarization Resistance 2 muscles
Capillarization Quads
REST Latissimus dorsi Quadriceps
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural and Triceps sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3300 m 8X50 r= 15’’
3000 m
3X600 1 en crawl, 1
SWIMMING REST 8X100 paddle r=15”
en pull paddle 1 en
16X50 r=20”
crawl r=1’
Aerobic session on hilly
Multitraining session
course 2h00
CYCLING REST Cycling 3h00 Long session 4h00
Climb the hill on the
Running 1h30
large chainrings
WEEK 14

Threshold session
15’ warm-up
RUNNING REST Jogging 1h00
4x15’ r=5’
15’ cool down
PHYSICAL Resistance
PREPARATION Resistance 2 2 Latissimus dorsi
Resistance 2 muscles
Latissimus dorsi
Quadriceps
Capillarization muscles Resistance 2
Capillarization Quads
REST Latissimus dorsi Quadriceps
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Quads Training recovery Quads Training recovery Quads
and Triceps sural and Triceps and Triceps sural
 OBJECTIVE:
140.6 IRONMAN - TRIATHLON XL

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

3000 m 10X50
3800m 12X150 r=5’
SWIMMING REST paddle r= 15”
1200m swim flippers
10X 150 r=30”
Multitraining session
Pace session
Cycling 40’ flexible
60’ warm-up
CYCLING REST 60’ hard Long session 5h00
6x30’ r=10’
40’ flexible
40’ flexible
Running 25’
WEEK 15

Threshold session
20’ warm-up
RUNNING REST Jogging 1h30
3x20’ r=3’
20’ flexible
PHYSICAL
PREPARATION

Capillarization
Capillarization Quads
REST Latissimus dorsi
and Triceps sural
RECUPERATION muscles + Triceps
Training recovery Training recovery
Training recovery Quads Training recovery
Quads and Triceps Quads and Triceps
and Triceps sural Quads and Triceps
sural sural

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

2500 m
SWIMMING REST 12X50 paddle r= 20’’ REST 20’ flexible at sea
4X200 r=25’’
Aerobic session 2h00
CYCLING REST REST
WEEK 16

flexible

RUNNING REST Jogging 1h00 REST

COMPETITION
2 x Capillarization 2 x Capillarization 2 x Capillarization 2 x Capillarization
latissimus dorsi latissimus dorsi latissimus dorsi latissimus dorsi
Training recovery muscles and Triceps muscles and Triceps muscles and Triceps muscles and Triceps
SURCOMPENSATION REST
Quads and Triceps 2 x Capillarization 2 x Capillarization 2 x Capillarization 2 x Capillarization
Quads and Triceps Quads and Triceps Quads and Triceps Quads and Triceps
sural sural sural sural

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