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Event Sites

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AAA Tri Race

Training Information

Heart Rate Zones

Resting Heart Rate is the  minimum Beats Per Minute your heart pumps

  • Best time-During sleep with a recordable Heart Rate monitor

  • OK time-When laying in bed after waking up

  • Examples-40 is very fit & 60 is OK

Different ways to find  your Max HR

  • Max HR=220-age

  • Max HR=210-(1/2 your age)-5% of weight in pounds (+4 if male)

  • Max HR=260- Resting HR-(1/2 your age)-5% of weight in pounds (+4 if Male)

  • Max HR= 8 X Hill repeats

  • Max HR=Current Maximum



% of Max HR

Used for



Zone 1

Very Light



Spin on Bike


Zone 2




L.S.D Run

1 Sentence

Zone 3




Tempo Swim

A few words

Zone 4



High Speed Endurance

Bike Intervals

1 Word

Zone 5



Max Speed

100m Sprints

Nil-just grunts


Mounting & Dismount your bike with your shoes on your pedals

Step 1. Have your pedals with the shoes already on, set to 9 & 3 o'clock, with the right pedal forward (rubber bands work perfect for this)

Step 2. After the mount line, jump onto the bike landing on the seat (try this on grass 1st)

Step 3. Pedal away until you get to your race pace with your bare feet on top of the shoes

Step 4. Stop pedaling & place your right foot at the 12 o'clock position

Step 5. Reach down with your right hand & hold onto the shoe loop at back

Step 6. Lift off your foot from the shoe & place it into the shoe

Step 7. Leg go of the back loop & do the shoe strap up

Step 8. Pedal away until race pace

Step 9. Repeat steps 4-8 now with the left foot & left hand

Step 10. Ride the bike like you stole it & overtake as many riders as possible

Step 11. About 400 yards (more for beginners) from the dismount line, stop pedaling with your right foot at the 12 o'clock position

Step 12. Reach down with your right hand & undo the strap

Step 13. Grab hold of the back loop

Step 14. Remove foot from shoe & place on top of shoe

Step 15. Let go of back loop

Step 16. Pedal a few rotations & stop pedaling with your left foot at the 12 o'clock position

Step 17. Repeat steps 12-15 with the left foot & left hand

Step 18. Apply brakes

Step 19. About 20 yards from dismount line, swing your leg over the seat

Step 20. At about 1 yard from dismount line release brakes & jump off bike

Step 21. Push bike over dismount line & run with high cadence.



Winter is coming-What should you do?

                With the end of the race season upon us and winter just around the corner, many Triathletes are lost at what to do over the next few months. Now is the time to make 2012 your best season of training and racing ever and you only have a few months until it all starts again, all you need to do is follow some simple ideas.

                You need rest, your body and mind has gone through a lot during the 2011 season, and you need to allow both to recovery so you can rebuild them. Take a month off from programmed-structure triathlon training, this does not mean sitting on a couch for a month playing video games, it is as simple as “train by feel”. Do not plan any training at all for an entire month, if you wake up and feel good go and train, if you feel bad have the day off and treat yourself to a massage. Mix up your training in this month, be creative, instead of a boring road ride go for a mountain bike ride in the forest, instead of a pounding road run go for a trial run or even hike and instead of the normal black line swim go for a kayak paddle. Just do what you like and enjoy your month off, you deserve it, and you will find your love for the sport of triathlon will ignite again over this month making it easy for 2012 to be a great season. Also remember as you are not training as much or as hard, your calorie intake will be much lower, therefore match your calorie intake and lower it accordingly.

                Once you have had your rest it is time to get back into real training, if you kept training like you did in the rest period you will be heading in no direction, just doing what is fun and what you feel like doing, this is not the way to train to have a great 2012. You need direction and structure; you need to build your endurance and strength up, welcome to the phase of your training that we call “Base Training”. The Base training phase is easy, just follow these easy steps:

1.       Start off short; remember you just had a month off.

2.       Use duration not distance, go for time training not mileage completed.

3.       All your training should be at an easy effort, keeping your heart rate low.

4.      Slowly build up your duration over the weeks (increasing around 10% each time).

                Base training normally goes for around three months; you are not trying to build speed but an endurance and strength base that later on during the speed phase you can build race speed. The Base phase is also a great time to incorporate strength training through a weights program. This is also a perfect time to work on your 2011 weakness’, for example if you always had a bad swim you should be spending extra time swimming to bring it up to the level of your bike and run. You will find as your Base training progresses, your calorie burning will also increase so you should slowly increase you calorie intake to match, you can’t build a race body without the correct fuel.

                Winter is the perfect time to get ready for 2012 while all your competitors are sitting inside thinking about how bad their 2011 season was, you can be doing something to make 2012 your best ever! Have fun and enjoy your rest & base phases.

John Hovius is a professional triathlon coach who owns the AAA Triathlon Camp training facility in Clermont Florida and can be contacted by