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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 and you can read more about Guy and his background on our blog.

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.

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.

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.

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.