Beginner SUPER SPRINT Triathlon Plan (400m/10km/2.5km). 4 hrs 15 per week. 6 Weeks


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. 


This Super Sprint Triathlon training plan is for beginner level triathletes. The focus here is on building confidence, race skills and fitness. The training plan starts with 3 hours 50 minutes training per week and peaks at 4 hours 30. Generally there are two swims, two cycles and two to three runs every week. Training Zones and instructions are included.


All swim workouts are described and swim technique drills are included (images and descriptions). The swim workouts range from 700m/y (with rests) to 1000m/y (with rests). Open water swim workouts are included in the final four weeks.


Bike workouts range from 35 to 55 minutes. You can use power, heart rate or perceived exertion as a guide to your intensity.


The run workouts range from 15 to 25 minutes. You can use pace, heart rate or perceived exertion to measure intensity. Each week you will have a different run-technique focus point. There are several "brick" workouts, which involve cycling then running.


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


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


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