Training for Triathlon Speed

Triathletes running on a dirt trail
December 15, 2016

Mike Ricci



The Need for SpeedQuick and Efficient Workouts that Can be Done in an Hour or Less

Here are three quick and efficient workouts that can be done in an hour or less: These are especially good for short course racing:


This workout is done at race pace or slightly faster.

300 yard warm up

6 x 50 on 10 seconds rest (this is to get the blood pumping)

1 x 200 on 20 seconds rest

2 x 100 on 10 seconds rest

4 x 50 on 5 seconds rest

8 x 25 on 10 seconds rest

200 yard cool down

Total yards: 1,600

Total time: 35-45 minutes


Once again this is done at race pace or faster (2-3 mph faster).

5 x 2 miles with a two-minute recovery between each two miles. The recovery is spent spinning at a quick cadence, and not coasting. MPH should not drop more then 5 miles an hour.

10 minute warm down.

Total mileage: Varies by individual

Total Time: 50-60 minutes.


This is done at race pace or faster.

12 minute warm up.

3 x 1 mile, five seconds faster then current 5k pace. The recovery is two minutes of easy jogging between each mile.

12 minute cool down.

Total mileage: 4.5-5 miles

Total time: 45-55 minutes

Coach Mike Ricci is the Founder and Head Coach for D3 Multisport.  His coaching style is ‘process-focused’ vs. ‘results-focused.’ When working with an athlete, their understanding of how and why they are improving is always going to take precedence over any race result. Yes, there is an end goal, but in over 2 decades of coaching, experience has shown him that if you do the right work, and for the right reasons, the results will follow.

Coach Mike is a USAT Level III Elite Certified Coach, Ironman University Certified Coach, and Training Peaks Level II Certified Coach. He was honored as the USAT Coach of the Year.

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