Compex Triathlon Training Program

COMPEX TRIATHLON TRAINING PLANS

Take your Triathlon Training to the next level by incorporating Compex! We offer 3 bespoke Triathlon training plans which cover the 3 main competition distances. Our programs can help you from start to finish in your quest for greatness.

New to Muscle Stim and want to learn more about the benefits? Explore our "Compex Muscle Stim 101" page. You can also learn more about how best to train with Compex on our "Training with Compex" page.

We also offer some really useful top tips for using your Compex muscle stimulator for training, in addition to our "Training with Compex" page.

These guides were compiled with the help of Guy Hemmerlin, head coach at Endurance Training Concept.

10 WEEK HALF TRIATHLON PLAN

10 WEEK HALF TRIATHLON PLAN

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 Stabilisation sessions into the schedule. We recommend 3 sessions per week for at least 3 weeks, depending on your level.

Downloadable PDF Version

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Week 1
SWIMMING SWIMMING	2000m 4x50 very fast r=30" TEST 800m		3200m 6x200 r=25" 4x400 (1 en crawl - 1 en pull - 2 en pull paddle) r=30"	REST	2500m 12x50 paddle r=15" 6x100 r=20"
CYCLING CYCLING		Home Trainer 15' soft 5x4' r=3' 15' soft		REST			Long run 3h00 Calves
RUNNING RUNNING			Running 1h00	REST		Fast-slow-fast session Warm up 30' 1x12 '/ 1' 15 flexible
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 2 Week 2
SWIMMING SWIMMING	2900m 600 pull paddle 10x100 r=10"		2900m 2x(8x50) r=10" 4x200 pull r=15"	REST	2500m 12x75 r=15" 6X200 r=40’’
CYCLING CYCLING		Hard session 4x20' r=10'		REST			Multi-training session Cycling 2h00 Running 25'
RUNNING RUNNING			Jogging 55'	REST		20' soft 3x10' hard 2' soft
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 3 Week 3
SWIMMING SWIMMING	2500m 6x150 r=15" 400 pull en amplitude		3100m 16X75 paddle r=15’’ 600 pull	REST	3100 m 12X50 (crawl - pull - pull paddle) 3X400 r=30”
CYCLING CYCLING		MAP session 45' warm-up 5x6' r=4' 45' flexible		REST			Long session 3h00
RUNNING RUNNING			Jogging 1h10 trail	REST		2000m MAS test
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 4 Week 4
SWIMMING SWIMMING	2900m 4x200 r=20" 12x100 r=15"		3100m 16X75 r=15’’ 600 pull	REST	3100m 12x50 (crawl - pull - pull paddle) 3x400 r=30"
CYCLING CYCLING		MAP session 45’ warm-up 5x6’ race pace r=4’ 45’ flexible		REST			Long session 3h00
RUNNING RUNNING			Jogging 1h10 trail	REST		2000m MAS test
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 5 Week 5
SWIMMING SWIMMING	2900m 4x200 r=25" 10x50 paddle r=10"		2600 M12x100 (crawl - pull - pull platelets) 400 swimming	REST	2900m 10x50 = r 15 " 8x150 (100 hard - 50 fast) r = 20'
CYCLING CYCLING		MAS session 45’ warm-up 2 (4x4') r=3' R=20' flexible 45' flexible		REST			Multitraining session Cycling 2h15 Running 40'
RUNNING RUNNING			Jogging 1h00	REST		MAS session 20' warm-up 10x300 MAS pace +1km/h r=time effort 20' flexible
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Training Recovery on Quads & Triceps	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 6 Week 6
SWIMMING SWIMMING	330m 3x300m (25 fast - 75 sustained) r 30" 10x100 r=20"		3100m 3x(4x100) r=10", R=1' 10x50 crawl r=10"	REST	3100m 10x50 paddle r=20" 4x200 r=20"
CYCLING CYCLING		Threshold session 30’ warm-up 4x8’ hilly course r=4' 30’ flexible		REST			Long session 3h00
RUNNING RUNNING			Jogging 1h10	REST		MAS session 20' warm-up 6x600m MAS pace r=time effort 15' cool down
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 7 Week 7
SWIMMING SWIMMING	3100m 12x50 paddle r=15” 10X100 m crawl r=20”		3000 m 8X100 Plaquettes r=15’’ 4x200 r=20"	REST	3100 m 10X50 paddle r=20’’ 4X200 r=20”
CYCLING CYCLING		Hily run 2h00		REST			Long session 3h00
RUNNING RUNNING			Threshold session 20’ warm-up 6x1000m r=1’30 20' flexible	REST		Jogging 1h00 + 5 series
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 8 Week 8
SWIMMING SWIMMING	3100m 12X50 Plaquettes r=15’’ 6X150 r= 20’’		3000m 12X75 r=15’’ 2X800 (crawl - Pull paddle)	REST		Swimming in open water 30’
CYCLING CYCLING		Threshold session 30’ warm-up 6x8’ race pace r=7’ 40 'flexible		REST			Aerobic session on hilly course climb bumps power 2h00
RUNNING RUNNING			Fast - slow - fast series 20 'warm-up 12x45 ‘’ / 15 ‘’ 20’ cool down	REST	Jogging 1h00 + 5 series
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Lats Training Recovery on Quads & Triceps	Strength 1 on Quads	Capillarisation on Quads & Triceps sural
Week 9 Week 9
SWIMMING SWIMMING	3200m 3X (50-75 (r = 15 “) 100-125-150 r = 25 “ 1000 swim hard		3300m 16X50 r=15” 8X100 paddle r=20”	REST		Swimming in open water 30’
CYCLING CYCLING		2h00 flat session		REST			Multitraining session Cycling 20’ warm-up 4x8km Running 2km Cycling 20’ flexible
RUNNING RUNNING			Threshold session 20’ warm-up 2x1000m r=2’ - 1x2000m r=3’ - 2x1000m r=2’ 15’ flexible	REST	Jogging 1h00 + 5 series
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Lats, Quads & Triceps sural	REST	Training Recovery on Quads & Triceps	&nbps;	Capillarisation on Quads & Triceps sural
Week 10 Week 10
SWIMMING SWIMMING	2600m 6x150 r=25" 600 pull paddle			2500m 12x50 r=20" 10x100 pull paddle r=30"	REST	Swimming in open water 30'	COMPETITION DAY
CYCLING CYCLING		Hily run 2h00			REST		COMPETITION DAY
RUNNING RUNNING		Threshold session 20’ warm-up 5x1000m r=2’ 15' flexible			REST		COMPETITION DAY
COMPEX COMPEX	Training Recovery on Quads & Triceps	REST	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	COMPETITION DAY

12 WEEK 70.3 TRIATHLON PLAN

12 week Compex Triathlon Training Program

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 Stabilisation sessions into the schedule. We recommend 3 sessions per week for at least 3 weeks, depending on your level.

Downloadable PDF Version

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Week 1
SWIMMING SWIMMING	3200m 6X150 (3 en crawl, 3 en pull paddle) r=15" 400-300-200-100 r=20"		2500m 8x100 r=15" 600 pull amplitude	REST	3000m 6X100 (25 vite, 75 soutenu) r=15” 4X400 r=35’’
CYCLING CYCLING		Hilly session 2h00		REST		Threshold session 40' warm-up 6x8' hilly course r=4' 40' flexible	Long session 3h00
RUNNING RUNNING			20' flexible 3x8' hard 20' flexible	REST	Jogging 1h00
COMPEX COMPEX	Capillarisation on Lats and Triceps	Strength 1 on Quadriceps Strength 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 2 Week 2
SWIMMING SWIMMING	REST	3200m 5x200 r=25" 2X400 r=20’’ 600 Plaquettes pull		2700 m 10X50 r=30’’ 8X100 r = 20’’ 500 respi 3-5 temps pull paddle
CYCLING CYCLING	REST		Multitraining session Cycling 2h00 Running 30'			MAP session 60' warm-up 5x5' r=3' 30' flexible	Long session 3h30
RUNNING RUNNING	REST	2000m MAS test			20’ warm-up 30’ hard 15’ return to calm
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Strength 1 on Lats Training Recovery on Quads and Triceps sural	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps	Strength 1 on Quads	Capillarisation on Quads & Triceps sural
Week 3 Week 3
SWIMMING SWIMMING	REST	3000m 8x150 r=10" 600 Pull paddle		2600m 12x100 r=15" 12X50 (4 en crawl, 4 en pull, 4 en pull paddle ) r=15’’
CYCLING CYCLING	REST		2h00 flat session on the small chain-rings with velocity			Threshold session 30’ warm-up 3x15’ r=5’ 40' flexible	Long session 3h30 in aero position
RUNNING RUNNING	REST	Session fast-slow-fast Warm up 30' 12x1' / 1'15' flexible			Jogging 1h15
COMPEX COMPEX	REST	Capillarisation on Lats and Triceps	Strength 1 on Lats Training recovery on Quads & Triceps sural	Strength 1 Quadriceps Training recovery Quads & Triceps	Strength 1 on Lats	Strength 1 Quadriceps Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 4 Week 4
SWIMMING SWIMMING	REST	2700 m 8X100 r=10’’ 800 Pull paddle		3100 m 8X100 r=10” 5X200 r=30’’
CYCLING CYCLING	REST					Multitraining session Cycling 2h30 Running 45’	Long session 3h00 aero position
RUNNING RUNNING	REST		MAS session 20’ warm-up 6x2’ hilly r=2’ 20’ flexible		Threshold session 25’ warm-up 3x8’ r=2’30 20’ flexible
COMPEX COMPEX	REST	Strength 1 on Quads Training Recovery on Quads & Triceps	Training Recovery on Quads & Triceps sural	Capillarisation on Lats & Triceps	Strength 1 on Lats	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 5 Week 5
SWIMMING SWIMMING	REST	2600 m 12X100 r=15” 12X50 (4 en crawl, 4 en pull, 4 en pull paddle) r= 15’’		2500 m 8X50 (4 in crawl, 4 sweater platelets) r = 15 ‘’ 600 pull amplitude
CYCLING CYCLING	REST		2h00 flat session on the small chainrings with velocity			Threshold session 40’ warm-up 4x10’ r=3’ 30’ flexible	Long session 4h30 aero position
RUNNING RUNNING	REST	Threshold session 25’ warm-up 3x12’ r=2’30 20’ flexible			Jogging 1h15
COMPEX COMPEX	REST	Training Recovery on Quads & Triceps sural	Strength 2 on Lats Training Recovery on Quads & Triceps sural	Strength 2 on Quads Capillarisation on Lats & Triceps	Strength 2 on Lats	Strength 2 on Quads Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 6 Week 6
SWIMMING SWIMMING	REST	2400m 10X100 r=20” 400 5 series		2700 m 20X50 r= 20’’ 6X100 crawl r= 20”
CYCLING CYCLING	REST		2h00 hill session			Threshold session 40’ warm-up 4x15’ r=5’ 45’ flexible	Multitraining session Cycling 3h30 Running 40’
RUNNING RUNNING	REST	Threshold session 20’ warm-up 4x6’ r=2’30 20’ flexible			Jogging 1h20
COMPEX COMPEX	REST	Training Recovery on Quads & Triceps sural	Strength 2 on Lats	Strength 2 on Quads Capillarisation on Lats & Triceps	Strength 2 on Lats	Strength 2 on Quads Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 7 Week 7
SWIMMING SWIMMING	2400 m 12X50 paddle r=25’’ 6x 100 r=25’’		3200 m 100-200-300- 400 en crawl r= 20” 400-300-200-100 pull paddle r=20”	REST
CYCLING CYCLING			2h00 hilly session	REST		Multitraining session Cycling 2h00 in aero position Running 40’	4h00 long session aero position
RUNNING RUNNING		Threshold session 20’ warm-up 10’-5’ - 10’-5’ r=3’ 20’ cool down		REST	Jogging 1h20
COMPEX COMPEX	Strength 2 Quads Training recovery Quads & Triceps	Strength 2 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Lats & Triceps	REST	Strength 2 on Quads	Strength 2 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 8 Week 8
SWIMMING SWIMMING	REST	2800 m 50-100-150-200-250-200-150-100-50 r=20’’ 800 with fins		2600m 8x75 r=15" 10x100 r=20"
CYCLING CYCLING	REST		Aerobic session 2h00			Multitraining Cycling 40’ warm-up 6x12’ threshold r=3’ Running 30’	A4h00 long session aero position
RUNNING RUNNING	REST	Threshold session 20’ warm-up 10’-5’ - 10’-5’ r=3’ 20’ cool down			Jogging 1h30
COMPEX COMPEX	REST	Training Recovery on Quads & Triceps sural	Strength 2 on Lats	Capillarisation on Lats & Triceps	Strength 2 on Quads	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 9 Week 9
SWIMMING SWIMMING	REST	2800 m 8x75 paddle r=15’ 2x300 15 (25 legs, crawl 50) r=40’ 4X150 pull r=15’		2900 m 8X100 r=15’’ 300-200-100 paddle r = 20’’
CYCLING CYCLING	REST		Aerobic session 2h00			Threshold session 60’ warm-up 5’-10’-15’-10’-5’ r=5’ 40’ flexible	4h00 long session
RUNNING RUNNING	REST	Jogging 50’		Threshold session 25’ warm-up 5x3’ r=1’30 20’ flexible	Jogging 1h40’
COMPEX COMPEX	REST	Resistance 1 on Quads Training Recovery on Quads & Triceps sural	Resistance 1 on Lats	Capillarisation on Lats and Triceps	Resistance 1 on Quads	Resistance 1 on Lats	Capillarisation on Quads & Triceps sural
Week 10 Week 10
SWIMMING SWIMMING	2500m 12x50 r=15" 8x100 r=10"		3200m 5x200 r=15’ 800 fast swimming	REST	2800m 8x50 r=15" 4X200 (2 crawl -1 pull - pull paddle) r =20’’
CYCLING CYCLING			Multitraining session Cycling 2h30 in aero position Running 40’	REST			4h00 long session aero position
RUNNING RUNNING		Jogging 55’		REST		Threshold session 30’ Warm-up 3x10’ race pace 20’ flexible
COMPEX COMPEX	Resistance 1 on Quads Training Recovery on Quads & Triceps	Resistance 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Resistance 1 on Quads Capillarisation on Lats & Triceps	Resistance 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 11 Week 11
SWIMMING SWIMMING	2600m 12x100 r=25’’ 600 pull amplitude 5 series		2500m 10x100 Fins r=15” 3X200 open water	REST	2800 m 10X100 r = 20’’ 3X400 (crawl-pull-pull paddle) r=40’
CYCLING CYCLING			Multitraining session Cycling 2h30 Running 15’	REST			3h30 long session aero position
RUNNING RUNNING		Jogging 1h30’		REST		Threshold session 25’ warm-up 3x8’ r=3’ 20’ flexible
COMPEX COMPEX	Resistance 1 on Quads Training Recovery on Quads & Triceps	Resistance 1 on Lats	Training Recovery on Quads & Triceps sural	REST	Capillarisation on Lats & Triceps	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 12 Week 12
SWIMMING SWIMMING	REST	2500m 8x100 pull padde r=20" 12x50 r=15"			REST	20' flexible at sea	COMPETITION DAY
CYCLING CYCLING	REST		2h00 flexible aerobic session		REST		COMPETITION DAY
RUNNING RUNNING	REST				REST		COMPETITION DAY
COMPEX COMPEX	REST	Training Recovery on Quads & Triceps	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	COMPETITION DAY

16 WEEK 140.6 TRIATHLON PLAN

16 week Compex Full Triathlon Training Program

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.

Downloadable PDF Version

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Week 1
SWIMMING SWIMMING	REST	2700m 2X(8X50) r=30’’ 3X200 paddle r=15’’		2600m 4X100 backstroke r=10’ 8X100 crawl r=10’ 600 Crawl pull paddle
CYCLING CYCLING	REST		Aerobic session 2h00			Hard session 45’ warm-up 4x10’ r=5’ 45’ flexible	Long session 4h00 aero position
RUNNING RUNNING	REST	2000m MAS test			Jogging 1h20
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats	Strength 1 on Quads Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 2 Week 2
SWIMMING SWIMMING	REST	3000m 12 X 50 pull r=15’’ 2 X 600m 1-> crawl, 2-> Pull paddle		3100 m 12X50 paddle r=15’’ 6X150 r=20’’ 400m pull
CYCLING CYCLING	REST		Home training 20’ warm-up 8 X 3’ power r = 3’ 20’ return to calm			Hilly session 2h00	Long session 4h00 aero position
RUNNING RUNNING	REST	Hard session 45’ flexible 40’ hard 45’ flexible			Jogging 1h20
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats	Strength 1 on Quads Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 3 Week 3
SWIMMING SWIMMING	REST	3300 m 6X100 Plaquettes r=15’’ 4X300m (2 crawl-1 pull1pull paddle) r=30’’		3300 m 12X150 r=20’’ 400 3-5-7 times’
CYCLING CYCLING	REST		2h00 flat session on the small chain-rings with velocity			MAS session 60’ warm-up 5x6’ r=4’ 30’ flexible	Long session 4h30
RUNNING RUNNING	REST	Fast-slow-fast 20’ flexible 12x45’’ / 15" 20’ flexible		Threshold session 20’ warm-up 3x2’ r=3’ 20’ flexible	Jogging 1h40
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Strength 1 on Quadriceps Training Recovery on Quads & Triceps	Strength 1 on Lats	Strength 1 on Quads Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 4 Week 4
SWIMMING SWIMMING	REST	2500 m 20X50 r=20” 10 paddle - 10 crawl 8X100 r=20’		2800m 16X50 (8 crawl-8 paddle) r =15’’ 3X300 r =25’’
CYCLING CYCLING	REST					MAP session 60’ warm-up 5x8’ r=4’ 30’ flexible	Long session 3h00
RUNNING RUNNING	REST		Jogging 1h00		Trail session between 50’ and 1h20
COMPEX COMPEX	REST	Strength 1 on Lats Capillarisation on Lats & Triceps	Strength 1 on Quads Training Recovery on Quads & Triceps sural	Strength 1 on Lats Training Recovery on Quads & Triceps	Strength 1 on Quads	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 5 Week 5
SWIMMING SWIMMING	REST	3700m 4X500 r=25’’ 3X200 Pull r=15”			3000m 3X(10X50) r=10” 3X200 Pull r=15” 600 Pull paddle
CYCLING CYCLING	REST			Threshold session 40’ warm-up 4x15’ r=5’ 45’ cool down			Long session 4h00
RUNNING RUNNING	REST		Jogging 1h45			Hard session 20’ warm-up 30’ hard 15’ cool down
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Strength 1 on Lats Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps sural	Strength 1 on Quads Training Recovery on Quads & Triceps	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 6 Week 6
SWIMMING SWIMMING	REST	3300 m 8X150 r=10” 600 Pull paddle			3000 m 16X50 paddle r=15” 5X200 r=30”
CYCLING CYCLING	REST			Threshold session 40’ warm-up 1h30 hard 45’ cool down			Long session 5h00
RUNNING RUNNING	REST		Jogging 1h40			Free jogging (fartlek)
COMPEX COMPEX	REST	Resistance 1 on Quads Capillarisation on Lats & Triceps	Resistance 1 on Lats	Training Recovery on Quads & Triceps sural	Resistance 1 on Quads Training Recovery on Quads & Triceps	Resistance 1 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 7 Week 7
SWIMMING SWIMMING	REST	3800m 12X100 r=10’’ 800 Pull paddle			2900 m 12X100 r= 20’’ 4 X 200 r =25’’
CYCLING CYCLING	REST			Aerobic session 2h00		Multitraining session Cycling 2h00 Running 1h50’	Long session 4h00
RUNNING RUNNING	REST		20’ flexible 8x2’ hilly and then 40 squats when reached the top r=2’ 20’ flexible
COMPEX COMPEX	REST	Resistance 1 on Quads Capillarisation on Lats & Triceps	Resistance 1 on Lats Training recovery Quads and Triceps sural	Training recovery Quads and Triceps sural	Resistance 1 on Quads Training recovery Quads and Triceps	Resistance 1 on Lats Training recovery Quads and Triceps sural	Capillarisation on Quads & Triceps sural
Week 8 Week 8
SWIMMING SWIMMING	REST	4000m 10X100 Plaquettes r =10" 2X400 r=25’’ 800 Plaquettes pull		2900 m 500 crawl – 400 pull – 300 crawl – 200 pull – 100 crawl r=30’’
CYCLING CYCLING	REST		Multitraining session Cycling endurance 1h30 Running 55’		Aerobic session 2h00		Long session 5h00
RUNNING RUNNING	REST			Jogging 1h50		Threshold session 25’ warm-up 4x10’ r=3’ 20’ flexible
COMPEX COMPEX	REST	Resistance 1 on Quads Capillarisation on Lats & Triceps	Resistance 1 on Lats Training recovery Quads and Triceps sural	Training recovery Quads and Triceps sural	Resistance 1 on Quads Training recovery Quads and Triceps	Resistance 1 on Lats Training recovery Quads and Triceps sural	Capillarisation on Quads & Triceps sural
Week 9 Week 9
SWIMMING SWIMMING	REST	4000 m 20X50 paddle r =15’’ 4X300 (crawlpull-pull paddle) r=30’’		3700 m 12X100 (3 en crawl, 3 en pull, 2 en pull paddle ) r=15’’ 4X250 r=15”
CYCLING CYCLING	REST		Aerobic session 2h00			Threshold session 45’ warm-up 6x15' r=10' 45’ flexible	Long session 5h00
RUNNING RUNNING	REST	Hard session 25’ warm-up 30’ hard 25’ flexible		Threshold session 25’ warm-up 4x12’ r=3’ 20’ flexible	Jogging 2h00’
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Resistance 1 on Lats & Quads Training recovery Quads and Triceps sural	Training recovery Quads and Triceps sural	Resistance 1 on Quads	Resistance 1 on Lats Training recovery Quads and Triceps sural	Capillarisation on Quads & Triceps sural
Week 10 Week 10
SWIMMING SWIMMING	REST	3800m 10X100 r=15” 4X450 r=40’’		REST	3300 m 6X200 r=10’’ 500, 400, 300, 200 r=25”
CYCLING CYCLING	REST			Multitraining session Cycling endurance 2h00 Running 25’		Threshold session 40’ warm-up 6x15’ r=5’ 45’ cool down	Long session 6h00
RUNNING RUNNING	REST		Threshold session 20’ warm-up 4x15’ r=3’ 15’ flexible		Jogging 2h00
COMPEX COMPEX	REST	Resistance 1 on Quads Capillarisation on Lats & Triceps	Resistance 1 on Lats Training recovery Quads and Triceps sural	Training recovery Quads and Triceps sural	Training recovery Quads and Triceps	Training recovery Quads and Triceps sural	Capillarisation on Quads & Triceps sural
Week 11 Week 11
SWIMMING SWIMMING	REST	3700m 3X1000 r=4’		3200 m 8X100 Pull r=10’’ 5X200 r= 15”
CYCLING CYCLING	REST		Multitraining session Cycling 2h00 Running 1h10’			Threshold session 40’ warm-up 6x20’ r=10’ 45’ cool down	Long session 6h00
RUNNING RUNNING	REST	Threshold session 20’ warm-up 4x20’ r=3’ 15’ flexible			Jogging 1h40 trail type
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Resistance 2 on Lats & Quads Training Recovery on Quads & Triceps sural	Resistance 2 on Quads Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps sural	Resistance 2 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 12 Week 12
SWIMMING SWIMMING	REST	3600 m 12X50 r=10’’ 3X700 r=40”		4000 m 1500 – 1000 – 500 r=5’
CYCLING CYCLING	REST		Threshold session 40’ warm-up 6x20’ r=10’ 45’ cool down			Threshold session 40’ warm-up 6x30’ r=10’ 45’ cool down	Multitraining session Cycling long session 4h00 Running 1h30
RUNNING RUNNING	REST	Threshold session 20’ warm-up 4x20’ r=3’ 15’ flexible			Hard session 25’ warm-up 1h30 hard 20’ flexible
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Resistance 2 on Lats & Quads Training Recovery on Quads & Triceps sural	Resistance 2 on Quads Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps sural	Resistance 2 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 13 Week 13
SWIMMING SWIMMING	REST	2800 m 8X150 r=15” 4X300 r=25’’		3200 m 12X100 r=20’’ 1200 pull paddle with amplitude
CYCLING CYCLING	REST		Aerobic session 2h00			Pace session 60’ warm-up 4x40’ r=10’ 40’ flexible	Long session 5h00
RUNNING RUNNING	REST	Threshold session 20’ warm-up 30’ - 20’ - 10’ r=3’ 15’ flexible			Jogging 2h40
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Resistance 2 on Lats & Quads Training Recovery on Quads & Triceps sural	Resistance 2 on Quads Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps sural	Resistance 2 on Lats Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps sural
Week 14 Week 14
SWIMMING SWIMMING	REST	3000m 8X100 paddle r=15” 16X50 r=20”		3300 m 8X50 r=15’’ 3X600 1 en crawl, 1 en pull paddle 1 en crawl r=1’
CYCLING CYCLING	REST		Aerobic session on hilly course 2h00 Climb the hill on the large chainrings			Multitraining session Cycling 3h00 Running 1h30	Long session 4h00
RUNNING RUNNING	REST	Threshold session 15’ warm-up 4x15’ r=5’ 15’ cool down			Jogging 1h00
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Resistance 2 on Lats Training Recovery on Quads & Triceps sural	Resistance 2 on Quads Training Recovery on Quads & Triceps	Resistance 2 on Lats & Quads	Training Recovery on Quads & Triceps sural	Capillarisation on Lats & Triceps sural
Week 15 Week 15
SWIMMING SWIMMING	REST	3800m 12X150 r=5’ 1200m swim flippers		3000 m 10X50 paddle r=15” 10X 150 r=30”
CYCLING CYCLING	REST		Multitraining session Cycling 40’ flexible 60’ hard 40’ flexible Running 25’			Pace session 60’ warm-up 6x30’ r=10’ 40’ flexible	Long session 5h00
RUNNING RUNNING	REST	Threshold session 20’ warm-up 3x20’ r=3’ 20’ flexible			Jogging 1h30
COMPEX COMPEX	REST	Capillarisation on Lats & Triceps	Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps	Training Recovery on Quads & Triceps sural	Training Recovery on Quads & Triceps sural	Capillarisation on Quads & Triceps
Week 16 Week 16
SWIMMING SWIMMING	REST	2500m 12X50 paddle r=20’’ 4X200 r=25’’			REST	20' flexible at sea	COMPETITION DAY
CYCLING CYCLING	REST		2h00 flexible aerobic session		REST		COMPETITION DAY
RUNNING RUNNING	REST			Jogging 1h00	REST		COMPETITION DAY
COMPEX COMPEX	REST	Training Recovery on Quads & Triceps	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	2x Capillarisation on Lats & Triceps 2x Capillarisation on Quads & Triceps sural	COMPETITION DAY

DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE

Download the Compex Coach App (available on App Store and Google Play) to assist with your training. The app will tell you the most efficient electrode placements for your different Compex workout/recovery session on either Wireless or Wired device.

In addition to this, you can also schedule your Compex training sessions from within the App, helping you to keep to your training plan.

Compex Triathlon Training Program

COMPEX TRIATHLON TRAINING PLANS

10 WEEK HALF TRIATHLON PLAN

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

12 week Compex Triathlon Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

16 week Compex Full Triathlon Training Program

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

DOWNLOAD THE COMPEX APP TO ASSIST WITH YOUR TRAINING SCHEDULE

New Bundle Packs