How to Train For a Decathlon

The decathlon is a test that requires a lot of resistance and a lot of training. The training to participate in this type of tests must be very rigorous. These tests consist of traveling long distances of up to 81 kilometers. They are on the bike or on their own feet. Therefore, performing a good training will define your results in the competition.

The decathlon is a test that asks the body for all the energies it possesses. Hence the effort and perseverance in training.

But don’t worry that if you do a good physical and mental training, the decathlon will only be a battle of competitive pleasure.

Decathlon training is not simple. It should not be taken lightly, but with strength and security in order to obtain valuable results.

Being in good physical shape will allow you to obtain a better result in the competition. Therefore training is very necessary.

Training hard is the key

The decathlon requires a well configured training. Exploiting the capabilities your body possesses is what your body demands. Therefore you must be prepared to train hard.

Training 1

This training can be divided into strength and speed. In these two phases you will have a complete training. The strength one will basically be weight work in the gym and the speed one will take you more consistency.

People who start training for this event will need a long time of exercise and a greater sacrifice until their body adapts. Practice for them will be for three months of intense gym and at least 8 weeks for speed.

In the first phase of training the Cardio exercise is very important and will help you in the same way with speed. This can be exercised with pedaling on the bike and with long runs every day. In the first weeks you can complete a bicycle tour of up to 70 kilometers, in approximately 40 minutes. Next week you should increase your mileage and get up to at least 70 minutes.

After you do these cardio exercises and get your heart rate and timing rhythms under control, you should start building muscles. The moment of the gym is the protagonist. We cannot leave behind the bicycle and the walks, but we must alternate them with strong exercises.

In the gym one of the main areas to work are the abdominals, without forgetting the rest of the muscles. With all this you should not leave aside the control of time on walks and on the bike. The weeks before the decathlon should be especially dedicated to measuring your time.

Training 2

This second training is for people who already have more experience in the sport and consists of four weeks. It is designed to control the heart rate and have greater control of the times to perform.

The first week is basically biking and walking. Where you have to run daily for 45 minutes and count your peace based on whether you shake or not. The practice of the bicycle will be in the same way, after 45 minutes it will be the first step. It will start soft and later the speed will be increased and in turn the mileage to be done.

In the second week the times vary considerably. You should already have a more resistant and prepared body. The first days the races will be easier between 30 and 45 minutes. Then you will increase your pace and alternate it with fast and easy runs, always controlling your breathing. In this week you must travel more in less time.

By the third week you should be almost ready to hit the track. The bike will be your best ally and warming up on it will give you even more strength. The routes here are of the same number of times, so in this case the bicycle will have more weight, you must make your rollers stronger.

The last week of training your pace on the bike and on the walks should be completely different from the beginning. This week will give you the final touch to measure the true skill of him. In this week you should start with rest. It is important for your body to relax. This week his training will be less intense so that he is not exhausted for the competition.


You must take into account some recommendations for this important event that requires your discipline.

  1. In training, a good warm-up is essential in order not to injure any part of your body.
  2. After each workout you should keep in mind to stretch your muscles to avoid injury and muscle soreness.
  3. The training you do must be in accordance with the test you are going to do, so that unforeseen events do not arise.
  4. Get enough rest; do not tire your body or your muscles.
  5. The clothing with which he will compete is not brand new. Avoid the inconvenience, and make sure it’s the right one for the big day.
  6. Eat a healthy, protein-rich diet
  7. Free your mind with relaxation exercises
  8. Consume plenty of water to give your body a glow.
  9. Enjoy the competition and don’t feel the pressure of victory, make a race where you surpass yourself.

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