BEGINNER Sprint Triathlon Plan, 4 to 5 hours per week. 4 weeks.

AUTHOR

Phil Mosley has over 50 published training plans in UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20 years experience. You are welcome to email the author if you have questions about your training plan.. 

ABOUT

This Sprint Triathlon training plan is for beginner level triathletes. With just four weeks to go, the focus here is on building confidence, race skills and fitness. The training plan starts with 3 hours 50 training per week and peaks at near to 5 hours per week. Generally there are two swims, two cycles and two to three runs every week. Training Zones and instructions are included.

SWIM

All swim workouts are described and swim technique drills are included (images and descriptions). The swim workouts start at 800m/y total (with rests) in week 1, through to 1150m/y. Open water swim workouts are included.

BIKE

Bike workouts range from 40 to 60 minutes. You can use power, heart rate or perceived exertion as a guide to your intensity.

RUN

The run workouts range from 23 to 35 minutes. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.

RACE PREP

There are race rehearsals for swim, bike and run - to help build confidence and pace awareness. 

STRENGTH

There is one simple strength and conditioning workout per week, which can be done at home or in a gym.

ONGOING ADVICE 

Sign up for Phil Mosley's newsletter to get fortnightly training advice by email. http://www.myprocoach.net/blog

 

Phil Mosley  Triathlon Plus LogoIronman Certified Coach Logo

                                         

 

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