Jan Frodeno’s Training Program

Jan’s Program Olympic Program (February 2008)

Monday:

  • Swim 5km (strength with sprints)
  • Bike – 120km with 3x (5x 8sec sprints / 1min rest) All aerobic
  • Run 8km aerobic + drills + 10x (2x 100 hill repeats)

Tuesday:

  • Swim 5km aerobic
  • Bike 45km aerobic + 15km SE @ 60-70rpm
  • Run (Brick) 5km aerobic + 3km threshold + 2km easy
  • Run 10km easy

Wednesday:

  • Bike 80km flat with 3km @ 120 rpm
  • Swim 5km anerobic
  • Run 25km aerobic + drills + 4x strides

Thursday:

  • Swim – 5km aerobic
  • Bike – 80km aerobic
  • Run – 8km easy

Friday:

  • Run 8km aerobic + drills + sprints + 2km easy
  • Swim 5km strength + sprints
  • Run 3km + 10x 400 fast / 200 easy + 2km easy

Saturday:

  • Bike 100km with 3 (5x 8sec sprints)
  • Swim 4km different paces
  • Run 20km aerobic + drills + 4 strides

Sunday:

  • Swim 5km aerobic
  • Bike – 45km aerobic + 15km SE @ 60-70 rpm
  • Run (brick) 3x (2.5km aerobic to build to threshold) + 2km easy
  • Run – 8km aerobic

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