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Triathlon: Sprint Triathlon Race Plan, Beginner: 2.0 to 4.25 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
Your athletic profile begins with swimming. You know how to swim, but it has been a long time since your arms and legs have actually propelled your body through water. In other words, you have no swimming endurance.
As for cycling, you might ride a bicycle now and again, mostly noodling around the neighborhood. On occasion, you might ride a stationary bicycle at the health club while waiting for aerobics to begin or to warm up before weight lifting. As with swimming, you have no real endurance on the bike.
Finally, running. The running you do is mostly short duration, like running bases in softball, trying to avoid the outfielders. Maybe you chase a ball in racquetball. You might have even run a 5K once.
So your multisport profile for endurance sports isn't great, but you're not sitting around channel surfing either. This plan assumes you are currently active in sport three to six times per week. The specific sport isn’t as important as the fact you are active doing something. If you aren't currently active and decide to use the plan to get back into shape, be sure to consult a physician before beginning an exercise program.
One of the most common mistakes made by people just beginning to train for a triathlon, or any other endurance event, is doing too much too soon. Early enthusiasm can lead to injury or overtraining. This plan gently builds aerobic endurance in all three sports and gives specific workouts to do each week.
This 12-week plan ranges in training volume from about two hours per week to just over four hours per week. The plan goal, and your goal, is to go from a current state of no swimming, minimal cycling, and no running to completing a 450 to 500 meter swim, 11 to 15 mile bike, and about a 3 mile run, consecutively – your first triathlon.
There is a Supporting Documents section located on my main page at http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/gale-bernhardt.aspx. Please download and review these documents when you use any of my training plans. These documents give you additional information to help you get the most from your training.
This plan is also in the book "Training Plans for Multisport Athletes".
As for cycling, you might ride a bicycle now and again, mostly noodling around the neighborhood. On occasion, you might ride a stationary bicycle at the health club while waiting for aerobics to begin or to warm up before weight lifting. As with swimming, you have no real endurance on the bike.
Finally, running. The running you do is mostly short duration, like running bases in softball, trying to avoid the outfielders. Maybe you chase a ball in racquetball. You might have even run a 5K once.
So your multisport profile for endurance sports isn't great, but you're not sitting around channel surfing either. This plan assumes you are currently active in sport three to six times per week. The specific sport isn’t as important as the fact you are active doing something. If you aren't currently active and decide to use the plan to get back into shape, be sure to consult a physician before beginning an exercise program.
One of the most common mistakes made by people just beginning to train for a triathlon, or any other endurance event, is doing too much too soon. Early enthusiasm can lead to injury or overtraining. This plan gently builds aerobic endurance in all three sports and gives specific workouts to do each week.
This 12-week plan ranges in training volume from about two hours per week to just over four hours per week. The plan goal, and your goal, is to go from a current state of no swimming, minimal cycling, and no running to completing a 450 to 500 meter swim, 11 to 15 mile bike, and about a 3 mile run, consecutively – your first triathlon.
There is a Supporting Documents section located on my main page at http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/gale-bernhardt.aspx. Please download and review these documents when you use any of my training plans. These documents give you additional information to help you get the most from your training.
This plan is also in the book "Training Plans for Multisport Athletes".
Triathlon: Sprint Triathlon Race Plan, Beginner: 2.5 to 3.75 hrs/wk
by Gale Bernhardt 12 weeks $64.95
by Gale Bernhardt 12 weeks $64.95
This 12-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking.
This training plan is written for a currently hibernating athlete needing a new goal. This athlete is presently not swimming, does minimal cycling, is not running and needs some inspiration/motivation. Before beginning the program, you are capable of swimming 50 yards (or meters) nonstop, cycling 30 minutes three times per week and you may do other aerobic activities at the gym. You are currently not running and may have some running experience in your past. This plan includes a run/walk option to build your running endurance.
Please refer to the Plan Preview link to preview the first two weeks of the plan. At the end of the plan you will have the fitness to complete your first sprint distance triathlon!
Whether you use this plan to complete a competitive event or you stage your own personal event, the plan can guide you to improved fitness.
Originally appeared in the February through April 2001 issues of “Triathlete” magazine
This training plan is written for a currently hibernating athlete needing a new goal. This athlete is presently not swimming, does minimal cycling, is not running and needs some inspiration/motivation. Before beginning the program, you are capable of swimming 50 yards (or meters) nonstop, cycling 30 minutes three times per week and you may do other aerobic activities at the gym. You are currently not running and may have some running experience in your past. This plan includes a run/walk option to build your running endurance.
Please refer to the Plan Preview link to preview the first two weeks of the plan. At the end of the plan you will have the fitness to complete your first sprint distance triathlon!
Whether you use this plan to complete a competitive event or you stage your own personal event, the plan can guide you to improved fitness.
Originally appeared in the February through April 2001 issues of “Triathlete” magazine
Triathlon: Sprint Triathlon Race Plan, Beginner: 3.25 to 4.5 hrs/wk
by Gale Bernhardt 9 weeks $64.95
by Gale Bernhardt 9 weeks $64.95
This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
Triathlon: Sprint Triathlon Race Plan, Intermediate: 2.0 to 5.0 hrs/wk
by Gale Bernhardt 15 weeks $64.95
by Gale Bernhardt 15 weeks $64.95
This 15-Week training plan is designed for a physically active person. You may or may not be an experienced triathlete. Your goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running or running and walking. This plan is for the currently-active athlete that and considers herself or himself a “summer triathlete,” perhaps having completed a triathlon last summer.
Now, you are looking to do some speed work and have a fast race. You are currently capable of swimming 30 minutes twice per week, riding 30 minutes twice per week and running 20 to 30 minutes twice per week. You can find more plan details by taking a look at the Plan Preview.
Total weekly training hour range between 2:00 and 5:00 throughout the plan.
A version of this plan is available in the book “Training Plans for Multisport Athletes”
Also appeared in the May 2003 issue of “Triathlete” magazine
Now, you are looking to do some speed work and have a fast race. You are currently capable of swimming 30 minutes twice per week, riding 30 minutes twice per week and running 20 to 30 minutes twice per week. You can find more plan details by taking a look at the Plan Preview.
Total weekly training hour range between 2:00 and 5:00 throughout the plan.
A version of this plan is available in the book “Training Plans for Multisport Athletes”
Also appeared in the May 2003 issue of “Triathlete” magazine
Triathlon: Sprint Triathlon Race Plan, Intermediate: 4.0 to 6.5 hrs/wk
by Gale Bernhardt 9 weeks $64.95
by Gale Bernhardt 9 weeks $64.95
This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
Dave Scott's Sprint Distance Triathlon Training Plan for the Novice (10 Weeks, Race Day Saturday)
by Dave Scott, National Triathlon Coach for Team In Training 10 weeks $99.00
by Dave Scott, National Triathlon Coach for Team In Training 10 weeks $99.00
Designed for the NOVICE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training.
Dave designed this program for the beginner or developing athlete. No experience is necessary in any of the disciplines, just a willingness to allocate 3 to 7 hours per week of training.
The entire 10-week program is progressive in distance and workload for all 3 disciplines. Your confidence in completing a sprint distance race will be reinforced throughout the entire program. Dave has also included different brick combinations that will reinforce your confidence as the weeks fly by.
This program may be set to start or end at any time for a goal race that takes place on a Saturday. If your race is on Sunday, please chose the Sunday version of Dave's plan.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.
Dave Scott's Sprint Distance Triathlon Training Plan for the Novice (10 Weeks, Race Day Sunday)
by Dave Scott, National Triathlon Coach for Team In Training 10 weeks $99.00
by Dave Scott, National Triathlon Coach for Team In Training 10 weeks $99.00
Designed for the NOVICE athlete, this is a 10-week program by Dave Scott - 6x Ironman World Champion and National Triathlon Coach for Team in Training.
Dave designed this program for the beginner or developing athlete. No experience is necessary in any of the disciplines, just a willingness to allocate 3 to 7 hours per week of training.
The entire 10-week program is progressive in distance and workload for all 3 disciplines. Your confidence in completing a sprint distance race will be reinforced throughout the entire program. Dave has also included different brick combinations that will reinforce your confidence as the weeks fly by.
This program may be set to start or end at any time for a goal race that takes place on a Sunday. If your race is on Saturday, please chose the Saturday version of Dave's plan.
Included: This plan comes with Dave’s comprehensive Triathlon Training Plan Guide explaining Dave’s training methodology and all the workout terminology plus video training tips by Dave covering optimal fueling, proper pacing, mental training tactics, race day strategy and more!
Questions? Please visit Dave on the web at davescottinc.com or email: info@davescottinc.com.
12 Week Sprint Program I have written this program for a Sprint Triathlon Event both for Female/Male beginner to Intermediate. I also wrote it with flexibility so it can be used in a Longer Sprint Triathlon (500m swim 15-mile bike 5k Run). If your have never been coached as a this a triathlete this is great program to start out with. The average hours per week is 6 to 61/2 of training."""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""Triathlete""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""""
Sprint Triathlon Training Plan (10 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Triathlon Training Plan (10 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Sprint Triathlon Training Plan (16 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $87.00
by David Glover, MS, CSCS 16 weeks $87.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Triathlon Training Plan (16 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $87.00
by David Glover, MS, CSCS 16 weeks $87.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Training program that Built for an sprint Triathlon (20 km bike)
12 week Irongirl Syracuse Sprint Triathlon Training Program
by Hypercat Racing, Rachel Sears Casanta 12 weeks $69.99
by Hypercat Racing, Rachel Sears Casanta 12 weeks $69.99
Take the worries and question marks out of your Irongirl Syracuse Triathlon preparations! Get structure and direction from expert endurance coach and professional triathlete, Rachel Casanta of Hypercat Racing. Coach Rachel’s training plan will guide you from aspiring triathlete to confident finisher with this 12 week training plan!
First time and newbie triathletes come from a variety of backgrounds, experience in endurance sports and fitness levels. For this reason I have built in a lot of flexibility to meet your needs. The guidelines below for starting this training program are minimums. If you are more advanced, the plan offers a ranges to accommodate differing abilities.
To start this program you should be able to:
First time and newbie triathletes come from a variety of backgrounds, experience in endurance sports and fitness levels. For this reason I have built in a lot of flexibility to meet your needs. The guidelines below for starting this training program are minimums. If you are more advanced, the plan offers a ranges to accommodate differing abilities.
To start this program you should be able to:
-Swim 25 yards non-stop.
-Bike at a comfortable effort for 30 minutes.
-Do a combination of walking/running for 20 minutes.
Plan to commit approximately five to eight hours per week to training. The plan schedule is structured with one to two workouts per day, on an average of five to six days per week. Training is periodized with progressions in distance and intensity so that you will be ready to feel strong and confident on race day.
You can purchase this program from Hypercat Racing at a special rate directly via this link: http://www.hypercat.com/catalog/item/7912754/8645697.htm
This is a beginner sprint triathlon plan. If you're a strong road cyclist, and do 20-30 mile rides, perhaps you take spin classes regularly or use an indoor trainer and you're looking to start doing sprint triathlons, this plan can help you.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
This is a beginner sprint triathlon plan. If you're a strong road cyclist, and do 15-20 mile rides, perhaps you take spin classes regularly or use an indoor trainer and you're looking to start doing sprint triathlons, this plan can help you.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
This is a beginner sprint triathlon plan. If you have a swimming background, you workout regularly and you're looking to start doing sprint triathlons, this plan can help you.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
With about 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for a sprint triathlon in 12 weeks.
Strength and conditioning workouts are provided to assist performance.
An RPE (Rate of Percieved Exertion) table and HR zone descriptions are provide with the program to assist those that use thee metrics to gauge performance.
A general nutrition strategy and presentation is included as a guide for nutrition planning.
This 12 week SPRINT distance training plan is geared towards a beginner triathlete. This plan includes two rest days on Monday and Friday. This plan assumes that the athlete can run for 20 minutes, ride for 30 minutes and swim for 15 minutes. Completion is the main goal of this plan. Longer workouts are written for Saturday or Sunday. Total weekly hours range from 3.5 to 6. Please contact Scott Iott at siott@trainingbible.com if you have any questions. Happy Training.
15 week Beginner Sprint Triathlon $158.00-Kim Boere USAT L1/CSCS User should be able to exercise 4-7 hours per week. Should be able to demonstrate basic swimming skills as well as basic bike handling skills. Running is not a prerequisite. This plan is great for a first timer or a beginner with a couple of races under their belt looking to improve their race time. This plan is based on a .25-.5 mile swim, 10-15 mile bike, 3.1 mile run.
This complete 15 week training plan for a sprint distance triathlon in is designed for the beginner to intermediate triathlete. For a full video introduction and detailed description of this program, simply go to: http://www.viddler.com/explore/pacificfit/videos/6/
This complete 15 week training plan for Black Diamond sprint distance triathlon in Enumclaw, Washington is designed for the beginner to intermediate triathlete. Triathlon Northwest members receive a $20 discount on this plan!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 15 week training plan for Blue Lake sprint distance triathlon in Troutdale, Oregon is designed for the beginner to intermediate triathlete. Triathlon Northwest members receive a $20 discount on this plan!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
TriSmart Training Systems has created a 16 week training plan designed to help a first time triathlete complete a sprint distance triathlon. TriSmart has geared this program to someone who currently works out a few hours a week and can commit up to 6-7 hours per week in the hardest weeks. This plan can be used with a heart rate monitor but it is not necessary.
I have also included my race tips on race selection, nutrition and transitions.
Triathlon program for new triathletes attempting their first triathlon. May also be used for athletes who have been off for years, and want something simple to get them into training saftely.
This ten-week sprint plan ranges in volume from 4.5 to 7.5 hours per week and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 6 - 7.5 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto the correct dates on your Training Peaks calendar.
If you live in the Seattle area, you may want to consider attending Raise the Bar's six-week Seward Park Training Series on Tuesday nights at 6:30pm (June 12 - July 17). We will practice open-water swimming techniques, and you will get some great swim and run interval training in. More info here: http://www.weraisethebar.com/training/seward-park-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load onto the correct dates on your Training Peaks calendar.
If you live in the Seattle area, you may want to consider attending Raise the Bar's six-week Seward Park Training Series on Tuesday nights at 6:30pm (June 12 - July 17). We will practice open-water swimming techniques, and you will get some great swim and run interval training in. More info here: http://www.weraisethebar.com/training/seward-park-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week sprint plan ranges in volume from 4 to 7.5 hours per week and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load on the correct dates on your Traininig Peaks calendar.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Chelanman and will automatically load on the correct dates on your Traininig Peaks calendar.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eight-week sprint plan ranges in weekly volume from 4.5 to 7 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 - 3 bikes, and 3 runs per week.Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Chelanman Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Chelanman.
This twelve-week sprint plan ranges in weekly volume from 6 to 7.5 hours (less on rest weeks) and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 6 - 7.5 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon and will automatically load onto your Training Peaks calendar on the correct dates for Lake Meridian.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run interval race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon and will automatically load onto your Training Peaks calendar on the correct dates for Lake Meridian.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run interval race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eighteen-week sprint plan ranges in weekly volume from 4 to 7.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
The plan Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan Raise the Bar's "Improved Performance Plan" with a few customizations specifically for the Lake Meridian Olympic Triathlon.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This ten-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours and is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. This plan assumes that the athlete has already built a solid base, and is ready to start building intensity. It is preferable that the athlete has built up to bike rides of 1.5 hours, a long run of 1 hour, and a total weekly volume of 7 hours.
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
This eighteen-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours and is is written for triathletes with at least one to two years of experience who want to train for improved performance on race day. The plan is Raise the Bar's "Improved Performance Plan" with a few customizations specifically for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
If you live in the Seattle area, you may want to consider attending Raise the Bar's Triathlon Training Series at Lake Meridian on Wednesday nights at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More information at: http://www.weraisethebar.com/training/lake-meridian-training/
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which assumes the athlete has already performed a base building block (with an emphasis on building volume, endurance, basic speed skills, and force skills). It progresses from a muscular endurance block (emphasis on Threshold work), to an anaerobic endurance block (emphasis on VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with a gradual reduction in volume as well as duration of intensity work. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp.
This eight-week sprint plan ranges in weekly volume from 4.5 to 7.5 hours. It is a simple to follow plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 3 bikes, and 3 runs per week. Monday is the rest day and the 4th week is a rest week.
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
This plan is Raise the Bar's beginner/intermediate sprint plan, with a few customizations for the Benaroya Seafair Olympic Triathlon. When you apply the plan, it will automatically start and end the plan on the correct dates for Seafair.
If you live in the Seattle area, you may want to consider attending Raise the Bar's eight-week Triathlon Training Series on Wednesday nights at Lake Meridian at 6:30pm (June 26 - August 21). We will practice open-water swimming techniques, and you will get some great swim/run race simulations. More info here: http://www.weraisethebar.com/training/lake-meridian-training/
2-Week Triathlon Sprint Distance Initial Conditioning Period/Prep Phase Training Plan
by Alan Kipping-Ruane 2 weeks $19.00
by Alan Kipping-Ruane 2 weeks $19.00
In this 2 Week Sprint Distance Triathlon Initial Conditioning/Prep Plan, the training will be easy. Great during the off-season or before you start your training up again, this will thorougly develop your basic-ability fitness with long aerobic endurance workouts, technique and skill development, and muscular force and strength training. This plan begins this process and is great for all skill levels.
Thanks for your interest in my sprint training plan! The following plan was created by me for athletes that want a little guidance to their training. It can be used by beginner and intermediate age group athletes that are looking for structure and maybe some new workouts as they train for this race. A few things to consider:
1. Be sure that you have been cleared by your doctor to train for and compete in a triathlon event.
2. Safety is the #1 priority, so be sure to always wear a helmet (you must during the race). If something feels too hard, back off or call it a day; if it continues to happen day after day, consult a physician.
3. I assume that you have access to a pool, a bike and roads/trails to run on. You really only need basic equipment to use this plan. The only piece of equipment that you may not have is a pool buoy (foam that goes between your legs). This can be purchased pretty cheaply at almost any sporting goods store and is a great tool to help you to focus on your upper body while swimming. It can double as a kickboard as well if you do not have one. Some pools do provide both kickboards and pool buoys.
4. There is one day off a week and it is always on Friday for ease of scheduling, but that day can be moved (or taken out and replaced with another workout if you would like). Be sure that if you do move the day off, you do not do two hard days back-to-back unless you are experienced enough to make an educated decision and know that this works for you. The end goal is to aid you to finish or finish stronger at the race, not to work you into the ground.
5. If at any time you do not understand the training, are interested in more individualized coaching, one-on-one sessions or any other triathlon-related question, please feel free to email me at mfecik@endurancemultisport.com. I did my best to include as much description as I could! I will be more than happy to answer any questions about workouts that you have. I will also be on most – if not all – of the Mt. Gretna Training Rides that are built into the training plan, so please introduce yourself and ask any questions!
Mike Fecik
1. Be sure that you have been cleared by your doctor to train for and compete in a triathlon event.
2. Safety is the #1 priority, so be sure to always wear a helmet (you must during the race). If something feels too hard, back off or call it a day; if it continues to happen day after day, consult a physician.
3. I assume that you have access to a pool, a bike and roads/trails to run on. You really only need basic equipment to use this plan. The only piece of equipment that you may not have is a pool buoy (foam that goes between your legs). This can be purchased pretty cheaply at almost any sporting goods store and is a great tool to help you to focus on your upper body while swimming. It can double as a kickboard as well if you do not have one. Some pools do provide both kickboards and pool buoys.
4. There is one day off a week and it is always on Friday for ease of scheduling, but that day can be moved (or taken out and replaced with another workout if you would like). Be sure that if you do move the day off, you do not do two hard days back-to-back unless you are experienced enough to make an educated decision and know that this works for you. The end goal is to aid you to finish or finish stronger at the race, not to work you into the ground.
5. If at any time you do not understand the training, are interested in more individualized coaching, one-on-one sessions or any other triathlon-related question, please feel free to email me at mfecik@endurancemultisport.com. I did my best to include as much description as I could! I will be more than happy to answer any questions about workouts that you have. I will also be on most – if not all – of the Mt. Gretna Training Rides that are built into the training plan, so please introduce yourself and ask any questions!
Mike Fecik
If you are a beginner to triathlons but know how to swim, you cycle occassionally, and run every so often this is a good plan to put that all together and get you headed towards completing your first sprint triathlon. It's a short program and requires only 3-5 hours of training per week. It does emphasise swimming a little more than usual as it is often what gives beginners more concern than either cycling or running. You should be reasonably fit already as this is only an 8 week plan - if you go to the gym a couple of times a week you'll be in good shape (pun intended)!
This eight-week sprint plan is a simple to follow plan for beginner to intermediate triathletes. It is a low-to-moderate-volume plan that is appropriate for beginners and also those who have experience in the sport of triathlon, but have limited time to train. The plan prescribes 2 swims, 2 bikes, and 3 runs per week. The weekly volume ranges from 4 to 7.5 hours. This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date. If your race is on a Saturday, we suggest modifying the final week, rather than starting the plan on a Sunday, so that your long workouts still fall on the weekends. Friday is the rest day as this plan is written and the 4th week is a rest week.
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, OK? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyometric exercises to get the rider at his physical best for the weekend!
Do you want your rider to accomplish their racing goals at the USABMX 2012 Grand Nationals in Tulsa, OK? This 4 week program is an expert level-high intensity program with lots of work to cover in the first 3 weeks. Please allocate 1-2 hours per day for training. There will be back to back workouts so be prepared to work. The last week will be a taper and will include instructions on how to warm up on race day. This program involves track workouts, sprint workouts, core workouts and plenty of plyometric exercises to get the rider at his physical best for the weekend!
Just for the beginner triathlete. We all had to start someplace and this plan will take you through an effective progression to make sure you are more then ready to complete your first triathlon.
This program is designed for athletes new to structured triathlon training. The program assumes that athletes know how to swim.
This plan is for you if you're looking to improve in your sprint distance racing. You're a beginner, maybe in your first or second season of triathlon. You have 6 hours per week to devote to training, and can run up to 20 minutes, ride up to 45 minutes, and swim 500yds or so when you start the plan.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is to train for a first or second sprint distance triathlon. This plan consists of 2 swims, 2 bike rides, and 2 runs per week. It starts with 3 hours and 40 minutes of training in the first week and peaks in week 7 at 5 and a half hours.
Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
This complete 15 week training plan for sprint distance triathlon is designed by Ben Greenfield for the beginner triathlete to complete the Black Diamond Sprint Triathlon!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 15 week training plan for Black Diamond sprint distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 15 week training plan for a Blue Lake sprint distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 15 week training plan for sprint distance triathlon is designed by Ben Greenfield for the beginner triathlete to complete the Blue Lake Sprint Triathlon!
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
E-mail elite@pacificfit.net for your Triathlon Northwest discount code.
This complete 15 week training plan for Blue Lake sprint distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
This easy-to-follow, 8-week plan is intended to prepare the beginner triathlete training for his/her first sprint-distance triathlon (S-400 yd/B-12.4 mi/R-5k) who has little or no experience with swimming, biking or running. The plan includes run/walk options and simple strength training exercises with video demonstrations.
This is a 20 wk sprint triathlon plan for the Tri to Beat Cancer Training Plan Aug 21. A sprint triathlon consist of 400 to 750m swim, 12 to 15 mile bike, and 3.1 mile run. Before starting this plan the athlete should be able to 200 meters without stopping or 8 lengths of a 25 meter pool, run 2 miles without stopping, and be able to bike 8 miles without stopping. If you can do this then you are ready. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This plan is for someone starting out who wants to do their first triathlon. Time is not an issue here but rather just finishing the race. There are 5 training days per week with 2 rest days per week on Monday and Friday.
Cycling 12-Week Base Period (Sprint & Olympic)- Break Through Multisport
by Ryan Riell 12 weeks $100.00
by Ryan Riell 12 weeks $100.00
12 week cycling base building plan for an athlete that is looking to prepare for a sprint or Olympic distance triathlon.
Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet. This complete 15 week training plan for a sprint distance triathlon is designed for the beginner to intermediate triathlete who may even have a few races under their belt, but wants to get faster.
Fatman To Ironman! Increase Testosterone & Lose Weight Beginner Sprint Triathlon By Dr Jeff Banas
by Dr Jeff Banas 10 weeks $57.95
by Dr Jeff Banas 10 weeks $57.95
Fatman To Ironman! Yes, Anything Really is Possible.
Dreams of Ironman? Why not start with a Sprint? That's what I did. I started with a Sprint race as a way to lose weight and get in shape and now I have done 7 Ironman’s. I never dreamed I would do that.
So let’s start getting you in shape.
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc
The focus of this plan is on weight loss and increasing testosterone level with supplements, and testosterone exercises and nutrition.
Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.
If you are a beginner and looking to start doing triathlon as a way to get in shape and lose weight this plan is for you. You only need to exercise at the most, one hour during the week and maybe 1-2hrs on a weekend.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This 10 week plan can be used as a training plan to get you training for a sprint distance triathlon or it can be used as a weight loss and conditioning plan to help you lose weight and improve your fitness
The plan is set up for you to do about one hour of exercise Monday-Thursday. Friday off and then 1-2 hrs on Sat and Sunday.
Swim, bike and run sessions. Also strength sessions specific to improve your swim, bike and running. We also add some cardio sessions combined with strength session. Run a little, drop down and do a few push ups, burpees then run some more.
Specific exercise sessions to burn fat and increase testosterone levels.
This plan is for men and includes specific protocols on how to increase Testosterone Levels, reduce estrogen levels and lose body fat.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support
-What artificial sweeteners to avoid
-How Poor Sleep can affect weight loss and performance
-Detailed nutrition and supplement protocols.
-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.
-Testosterone enhancing diet and exercise program.
-Cutting edge weight loss and recovery protocols.
-How to find, as use, your fat burning zone.
-How many calories you should be taking in.
-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid
Dreams of Ironman? Why not start with a Sprint? That's what I did. I started with a Sprint race as a way to lose weight and get in shape and now I have done 7 Ironman’s. I never dreamed I would do that.
So let’s start getting you in shape.
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc
The focus of this plan is on weight loss and increasing testosterone level with supplements, and testosterone exercises and nutrition.
Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.
If you are a beginner and looking to start doing triathlon as a way to get in shape and lose weight this plan is for you. You only need to exercise at the most, one hour during the week and maybe 1-2hrs on a weekend.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This 10 week plan can be used as a training plan to get you training for a sprint distance triathlon or it can be used as a weight loss and conditioning plan to help you lose weight and improve your fitness
The plan is set up for you to do about one hour of exercise Monday-Thursday. Friday off and then 1-2 hrs on Sat and Sunday.
Swim, bike and run sessions. Also strength sessions specific to improve your swim, bike and running. We also add some cardio sessions combined with strength session. Run a little, drop down and do a few push ups, burpees then run some more.
Specific exercise sessions to burn fat and increase testosterone levels.
This plan is for men and includes specific protocols on how to increase Testosterone Levels, reduce estrogen levels and lose body fat.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support
-What artificial sweeteners to avoid
-How Poor Sleep can affect weight loss and performance
-Detailed nutrition and supplement protocols.
-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.
-Testosterone enhancing diet and exercise program.
-Cutting edge weight loss and recovery protocols.
-How to find, as use, your fat burning zone.
-How many calories you should be taking in.
-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid
This training plan is designed with the "First Time Finisher" in mind. If you can do the following, you should be successful following this plan. If not, don't let that discourage you, 12 weeks is ample time to get up to speed in all three disciplines.
You should be able to:
-Ride a Bike (and own one...any bike)
-Swim 25-50 yards without stopping
-Run/Walk 20 minutes (any combination)
The plan uses only precieved exertion and duration, so tools such as a heart rate monitor and power meter are not needed. After purchase of the plan, a 29 page document (also available for free at http://www.sprinttriathlontraining.org/) will guide you through the 12 week plan.
The guide includes a lot of helpful tips and insight for the new triathlete in preparing to finish their first triathlon.
Average training volume over the 12 weeks is just over 4 hours and peaks at just over 6 hours in the 10th week. Volume is lowest at the beginning and peaks in Week 10 of the plan with every 4th week scaled back for recovery.
Something missing from the plan? Just email me (address is in the training guide you'll have access to after purchase).
You should be able to:
-Ride a Bike (and own one...any bike)
-Swim 25-50 yards without stopping
-Run/Walk 20 minutes (any combination)
The plan uses only precieved exertion and duration, so tools such as a heart rate monitor and power meter are not needed. After purchase of the plan, a 29 page document (also available for free at http://www.sprinttriathlontraining.org/) will guide you through the 12 week plan.
The guide includes a lot of helpful tips and insight for the new triathlete in preparing to finish their first triathlon.
Average training volume over the 12 weeks is just over 4 hours and peaks at just over 6 hours in the 10th week. Volume is lowest at the beginning and peaks in Week 10 of the plan with every 4th week scaled back for recovery.
Something missing from the plan? Just email me (address is in the training guide you'll have access to after purchase).
This eighteen-week sprint plan is written for triathletes with at least one to two years of experience who want to train for improved performance on race day.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
The plan prescribes 3 swims, 3 bikes, and 3 runs per week. Some of the bikes and runs are combined into "bricks" (to practice transitioning to running immediately after biking). The weekly volume ranges from 4 to 7.5 hours. Workouts prescribe both time and suggested distances. In most cases, pay more attention to getting in the prescribed time. However, for the long bikes/runs, try to get in a minimum of the prescribed distance.
Monday is the rest day as this plan is written and there is a rest week every third or fourth week. On some weeks there is an option to take an additional rest day on Friday.
The workout intensities are prescribed using both RPE (perceived rate of exertion) and heart rate training zones. For more information about training using RPE and heart rate zones, please download the "Plan Details."
This is a periodized plan which progresses from a base building block (which builds volume and adds force skills, speed skills, and some zone 3 work), to a muscular endurance block (Threshold work), to an anaerobic endurance block (VO2 max work, Lactate tolerance reps), and finally to a race-specific block (very race-specific workouts). The race-taper is two weeks, with only a slight reduction in volume and duration of intensity the first week. Race week has a good balance of rest and smaller doses of intensity to keep you feeling fast and sharp for race day.
This is a Monday to Sunday plan, so the plan should be applied to your Training Peaks account with a Monday start date.
This plan is for intermediate level athletes - one or two years of race experience with 8-10 hours on average available to train each week. The plan averages 8 hours of training per week with several optional sessions. 2-3 swims, 3 runs, 3 rides, and 1-2 strength sessions.
This intermediate sprint triathlon plan is based on 400 hours volume per annum
Intermediate Sprint Triathlon Training Plan - 12 Week - HR
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
1.You have already completed several sprint races for an entire year
2.You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week
3.Or, you have come off of your first season of Olympic distance
4.A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at sprint distance triathlons.
Plan schedule
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisport volume is around 10 hours toward the end of the 12 weeks and most of the weeks are around 7-8 hours with some lower volumes thrown in there in the beginning and toward your race at the end.
Background requirements
You should be able to swim at least 2500 yards in a workout.
You should be able to bike at least 1 hour and 30 minutes
You should be able to run at least 50 minutes.
These minimums constitute the average distance and times for the first few weeks of workouts.
Intermediate Sprint Triathlon Training Plan - 12 Week - HR
This plan is designed to make you go faster. 3 workouts per week in each sport, 2 days of strength training and core work. The maximum volume is around 10 hours toward the end of the 12 weeks.
Who is the plan for?
This program should be used for an athlete who is coming off a season where:
1.You have already completed several sprint races for an entire year
2.You have trained for at last 12 weeks prior to starting this program for at least 7-8 hours per week
3.Or, you have come off of your first season of Olympic distance
4.A combination of #3 and #1 or #2
This program is an intermediate plan designed to make you faster at sprint distance triathlons.
Plan schedule
The schedule consists of 3 workouts per week in each sport, 2 days of strength training and core work too. The maximum trisport volume is around 10 hours toward the end of the 12 weeks and most of the weeks are around 7-8 hours with some lower volumes thrown in there in the beginning and toward your race at the end.
Background requirements
You should be able to swim at least 2500 yards in a workout.
You should be able to bike at least 1 hour and 30 minutes
You should be able to run at least 50 minutes.
These minimums constitute the average distance and times for the first few weeks of workouts.
Welcome to your intermediate level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
Luray Sprint Triathlon 2013 Training Plan (16 Weeks), Starts 4/29/2013
by David Glover, MS, CSCS 16 weeks $69.00
by David Glover, MS, CSCS 16 weeks $69.00
Congratulations for taking on the challenge of the Luray Sprint Triathlon in Luray, VA on August 18, 2013!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach and Luray Triathlon Race Director David Glover, MS, CSCS will prepare you specifically for the Luray Sprint Triathlon.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 10 miles / 16 Km
- Run/Walk: 3.1 miles / 5 Km
This plan officially starts on April 29th, but can you begin using the plan at any time after that date.
Please visit us at luraytriathlon.com for more information about the race.
This easy-to-follow, 8-week plan is intended to prepare the beginner triathlete training for his/her first sprint-distance triathlon (S-400 yd/B-12.4 mi/R-5k) who has little or no experience with swimming, biking or running. The plan includes run/walk options and simple strength training exercises with video demonstrations.
NEW! Sprint Distance, 12 weeks, Intermediate, by HR, RPE and Power
by Mike Ricci, USA Triathlon Elite Coach 12 weeks $59.00
by Mike Ricci, USA Triathlon Elite Coach 12 weeks $59.00
Sprint Distance Intermediate Plan
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 84 hours
This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.
Requirements: Requirements: You should be able to swim at least 500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
Sprint Distance Intermediate Plan
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 84 hours
This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours.
Requirements: Requirements: You should be able to swim at least 1500 yards. You should be able to bike at least 60 minutes and be able to run for 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 4 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
NEW: Sprint Triathlon Beginner Plan, 12 weeks, by HR, RPE and Power
by Mike Ricci, USA Triathlon Elite Coach 12 weeks $39.00
by Mike Ricci, USA Triathlon Elite Coach 12 weeks $39.00
Sprint Distance for Beginner
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 67 hours
This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.
Requirements: You should be able to swim 2 lengths of the pool (50 yards), bike at least 10 minutes and run a half mile. The schedule consists of 2-3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours. By race day we will have you ready when you toe the line! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
This plan is designed to take you to your first sprint triathlon race over the coourse of 12 weeks. Some of the days have 2 sessions, and some of them have back to back sessions, ie, bike to run to mimic your race and to get used to doing transitions.
The plan would be for someone who is used to exercising for on average 5-6 hours a week, building to 8 over the course of the plan, equalling 300 hours over the course of a year.
It will focus on technique, and building your aerobic fitness, which will help you to be ready for your first sprint triathlon
The plan would be for someone who is used to exercising for on average 5-6 hours a week, building to 8 over the course of the plan, equalling 300 hours over the course of a year.
It will focus on technique, and building your aerobic fitness, which will help you to be ready for your first sprint triathlon
I have created a custom training plan incorporating P90X for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X2 for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
This plan is designed as a starter pack for the RAF novice triathletes looking for inspiration and an idea of what training to do for the 2013 RAF Try a Tri series.
The plan is for someone training upto 7 hours in a week.
It focuses on technique, building your aerobic fitness and helping you to prepare for your first triathlon.
The plan is for someone training upto 7 hours in a week.
It focuses on technique, building your aerobic fitness and helping you to prepare for your first triathlon.
This plan is specific to the Richmond Power Sprint Triathlon on Sunday May 22nd. The plan is geared towards the beginner, but motivated triathlete. It is a 5-6 day per week plan with 2 swims, 2 bikes, and 2 runs weekly. This plan was designed by USAT All American triathlete and Virginia State Time Trial Champion, Coach Dave Luscan. Dave is a coach with Central Virginia Endurance. The plan is delivered on www.TrainingPeaks.com
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
Rock Star Triathlete Academy - 15 Week Advanced Sprint Plan
by Rock Star Triathlete Academy 15 weeks $99.00
by Rock Star Triathlete Academy 15 weeks $99.00
This complete 15 week training plan for a sprint distance triathlon is designed for the advanced triathlete who is gunning for a podium spot or win.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
Rock Star Triathlete Academy - 15 Week Beginner Sprint Plan
by Rock Star Triathlete Academy 15 weeks $99.00
by Rock Star Triathlete Academy 15 weeks $99.00
This complete 15 week training plan for a sprint distance triathlon is designed for the beginner triathlete.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
Rock Star Triathlete Academy - 15 Week Intermediate Sprint Plan
by Rock Star Triathlete Academy 15 weeks $99.00
by Rock Star Triathlete Academy 15 weeks $99.00
This complete 15 week training plan for a sprint distance triathlon is designed for the intermediate triathlete who has a few races under their belt, but wants to get faster.
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
The plan is available for FREE to all Rock Star Triathlete academy members, along with forum Q&A and coach call-in support. For this option, just go to http://www.rockstartriathlete.com .
If you’re a runner heading to your first triathlon, this eight-week plan is for you. Runner’sWorld and tri coach Dara Wittenberg have created this program specifically for runners preparing for a sprint triathlon (a quarter-mile swim, 12-mile bike, and 5-K run). It’s designed to help you maintain the running endurance you already have, and help you to develop the swimming and cycling strength you need for the race. Most weeks include one day of rest, two days of biking, two days of swimming, and two days of running. Your swims will include pool and open-water workouts. As you get closer to the race, you’ll have brick workouts (combination workouts) so that you get plenty of race-day rehearsal. You’re ready for this plan as long as you can swim one lap of a pool (50 meters) nonstop and bike for 30 minutes without resting.
Triathlon program for new triathletes attempting their first sprint triathlon. May also be used for athletes who have been off for years, and want something simple to get them into training saftely.
This plan is for you if you have done some sprint distance racing and want to get faster. You're ready for increased intensity in your training. You can cycle 1-1.5hrs, run 45 minutes, and swim comfortably for 1000yds currently. You've done a season or two of triathlon or another aerobic sport, and have the aerobic base to pick up the tempo a bit. You have 16 weeks before your event, and up to 7 hours per week to devote to training.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
Only have a matter of weeks before your race? This plan will hone your skills and get you in peak shape for race day. This program was designed to maintain your fitness, while keeping you feeling fresh and focused on what counts.
This program provides an excellent training plan for a beginner triathlete with no experience in the sport. The 12-week journey will help prepare you for your first Sprint Distance triathlon with 4-6 hours of training per week. If your skills and/or training capacity in each of the three disciplines are limited, don't fear -- the program builds slowly and is meant to transition the beginner athlete at a steady pace. However, you should be able to swim at least 25 yards in the pool, have some level of cardiovascular fitness including running or cycling and have access to a mountain or road bike.
Most adult beginner triathletes don't have an abundance of time to train during the week so workouts are designed to be completed in the morning before work, during lunch hour or after work in the evenings. Our program is a 5-6 day a week training plan with longer endurance workouts (1 hour or more) scheduled on the weekends. Daily workouts average between 30:00 and 60:00 with weekly training volumes following a base, prep, build, peak and taper sequence.
Most adult beginner triathletes don't have an abundance of time to train during the week so workouts are designed to be completed in the morning before work, during lunch hour or after work in the evenings. Our program is a 5-6 day a week training plan with longer endurance workouts (1 hour or more) scheduled on the weekends. Daily workouts average between 30:00 and 60:00 with weekly training volumes following a base, prep, build, peak and taper sequence.
Sprint Distance Triathlon Training Plan (10 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Distance Triathlon Training Plan (10 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 10-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 4 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 30 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Sprint Distance Triathlon Training Plan (16 Weeks, Novice, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $87.00
by David Glover, MS, CSCS 16 weeks $87.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Distance Triathlon Training Plan (16 Weeks, Novice, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $87.00
by David Glover, MS, CSCS 16 weeks $87.00
Congratulations for taking on the challenge of a Sprint Triathlon!
Designed for the NOVICE triathlete, this 16-week structured and periodized plan designed by USAT-certified coach David Glover, MS, CSCS will prepare you for a Sprint Triathlon (typically 750m swim, 20km bike, 5km run).
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@enduranceworks.net) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Please visit us at enduranceworks.net for other training plan options and to learn more about us.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
This is a fully Idividualized Sprint Distance Triathlon Training Plan individualy designed for your to achieve your Triathlon Goals no matter what level of athletes you are. Following our coaches analysis of your triathlete questionnaire (this will be e mailed through to you or you will find it on the attached plan description) your customised plan will be designed by Richard Laidlow an experienced and qualified coach, if you have any questions he can be contacted at richard@sancture-sportifs.com.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 100m of swimming using any stroke without stopping. 30 minutes of cycling without stopping and a easy 15-minute jog without stopping.
This triathlon training plan is for all level of athletes as it is individualy customized to fit into your lifestyle, level and ability but it assumes that the participant can accomplish the following. Complete 100m of swimming using any stroke without stopping. 30 minutes of cycling without stopping and a easy 15-minute jog without stopping.
Sprint Distance Triathlon Training Plan by Trismarter.com (beginner-intermediate)
by Lee Gardner (Trismarter.com) 12 weeks $49.99
by Lee Gardner (Trismarter.com) 12 weeks $49.99
This training plan is intended for a beginnner-interrmediate level athlete capable of training 6-10 hours per week (with training time weighted towards weekend).
This is a great sprint triathlon plan for someone just getting into the sport. This plan will get you across the finish line strong but give you enough time to enjoy other things in life.
Sprint Tri Marshman Sprint Intermediate PR Goal -8 Week Plan
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
This is a Sprint Triathlon in the rolling hills of Chester County Pennsylvania. The plan starts at 4.25hrs/wk and peaks at 5+hrs/wk. It includes a recovery week, once a wk bricks, core 3x's/wk, a yoga recommendation, and follows the 10% rule of progression. It includes speed sessions and breathing drills in the pool. The plan is designed to achieve a personal best!
Use spin classes to simulate hills(alternative to outside) and bricks to train for transition (T2).
It is assumed the user has been Swimming, Cycling and Running for a minimum of 8 wks and has completed a sprint tri in the past and has no existing injuries.
The Coach is USAT and ACSM Certified and uses accepted training guidelines. Contact Mark Kotarski, MEd, CES at mark@ketfitness.com or 484-995-3915 with any questions.Coach Mark will provide email support during the 8-week training period.
NOTE:
No pain, no strain! If you feel pain stop! Training is a balance of progression and proper rest. Consult a healthcare professional if you have pain.A risk of injury exists when triathlon training. The athlete assumes all risk when following this Training plan.
Use spin classes to simulate hills(alternative to outside) and bricks to train for transition (T2).
It is assumed the user has been Swimming, Cycling and Running for a minimum of 8 wks and has completed a sprint tri in the past and has no existing injuries.
The Coach is USAT and ACSM Certified and uses accepted training guidelines. Contact Mark Kotarski, MEd, CES at mark@ketfitness.com or 484-995-3915 with any questions.Coach Mark will provide email support during the 8-week training period.
NOTE:
No pain, no strain! If you feel pain stop! Training is a balance of progression and proper rest. Consult a healthcare professional if you have pain.A risk of injury exists when triathlon training. The athlete assumes all risk when following this Training plan.
Are you training for a sprint triathlete but have limited training time and no need for long workouts. This is a monthly plan that can be repeated to get you ready for race day. A combination of dynamic swim, bike and run workouts that takes the pressure off of the athlete by having a dedicated workout plan for your race.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to go from a sprint triathlon to an Olympic distance.
It is assumed that the athlete can already swim 2000yds, bike 50 miles and run for an hour at steady pace. The plan focuses on speed and endurance workouts to get you ready to finish and compete on race day.
Over the four weeks the plan gradually builds distances over all three sports and keeps a balance between all elements. Completion of the workouts will ensure that you are prepared and ready to rock on race day.
The plan includes 41 workouts and 36 hours of training over the four weeks. This is a great plan to gradually build your confidence to go from a sprint triathlon to an Olympic distance.
This plan is for a Beginner Triathlete seeking to have a solid performance in a sprint triathlon. This version is written for a race that takes place mid-week - Wednesday, July 11th, 2012.
This plan is for you if you're looking to improve in your sprint distance racing. You're a beginner, maybe in your first or second season of triathlon. You have 6 hours per week to devote to training, and can run up to 20 minutes, ride up to 45 minutes, and swim 500yds or so right now.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan uses heart rate zones and perceived effort for pacing and effort level.
This plan is geared towards the beginner, but motivated triathlete. It is a 6 day per week plan with 2 swims, 2 bikes, and 2 runs weekly. This plan was designed by USAT All American triathlete and Virginia State Time Trial Champion, Coach Dave Luscan. Dave is a coach with Central Virginia Endurance. The plan is delivered on www.TrainingPeaks.com
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
This plan is geared towards the intermediate and motivated triathlete. It is a 6 day per week plan with 3 swims, 3 bikes, and 4 runs weekly. There are 6 days of workouts with every Monday being a rest day and every fourth week being a lighter, recovery week. This plan was designed by USAT All American triathlete and Virginia State Time Trial Champion, Coach Dave Luscan. Dave is a coach with Central Virginia Endurance.
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
All of Coach Dave’s plans include free access to an online support forum hosted by Google Groups. Athletes are encouraged to ask general questions regarding the plan, and to have these questions promptly answered by Coach Dave. All that is required to take advantage of this feature is a Google account under the same email address as the Training Peaks account.
Sprint Triathlon Marshman Beginner 8 Week Plan
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
by Mark Kotarski, MEd, CES founder of Kotarski Endurance Training, LLC 8 weeks $49.99
This is a Sprint Triathlon in the rolling hills of Chester County Pennsylvania. The plan starts at 3.5hrs/wk and peaks at 5hrs/wk. It includes a recovery week, once a wk bricks, and follows the 10% rule of progression.
Use spin classes to simulate hills and bricks to train for transition (T2).
It is assumed the user has been Swimming, Cycling and Running for a minimum of 8 wks and has no existing injuries.
The Coach is USAT & ACSM Certified and uses accepted training guidelines. Contact Mark Kotarski, MEd, CES at mark@ketfitness.com or 484-995-3915 with any questions. Coach Mark will provide email support during the 8-week training period.
NOTE:
No pain, no strain! If you feel pain stop! Training is a balance of progression and proper rest. Consult a physician if you have pain. A risk of injury exists when triathlon training. The athlete assumes all risk when following this Training plan.
Use spin classes to simulate hills and bricks to train for transition (T2).
It is assumed the user has been Swimming, Cycling and Running for a minimum of 8 wks and has no existing injuries.
The Coach is USAT & ACSM Certified and uses accepted training guidelines. Contact Mark Kotarski, MEd, CES at mark@ketfitness.com or 484-995-3915 with any questions. Coach Mark will provide email support during the 8-week training period.
NOTE:
No pain, no strain! If you feel pain stop! Training is a balance of progression and proper rest. Consult a physician if you have pain. A risk of injury exists when triathlon training. The athlete assumes all risk when following this Training plan.
This plan is for a sprint distance triathlon. The person attempting this plan should be performing cardio exercises at least 3-4 days a week, including swimming and running. This plan consists of 3 swims, 3 bike rides, and 3 runs per week. It starts with 5 hours in the first week and peaks in week 7 at 7 and a half hours.
This plan is for intermediate level sprint triathletes who want to quickly prepare for an upcoming event in ~ 8 weeks.
Athlete should have some limited base training and should be somewhat well conditioned/generally fit prior to attempting this program.
Plan includes weekly goals, weekly brick (bike and run) workout, weekly bike workout focusing on hill climbing or tempo or interval training, and ~ 2 weekly swim workouts (open water and pool swims).
Plan includes one scaled back week ~ every 3rd week to allow for body adaptation to training stress.
A HEART RATE MONITOR WITH AVERAGE HEART RATE FUNCTION IS MANDATORY FOR THIS PLAN!
7-8 Hours of training per week.
Athlete should have some limited base training and should be somewhat well conditioned/generally fit prior to attempting this program.
Plan includes weekly goals, weekly brick (bike and run) workout, weekly bike workout focusing on hill climbing or tempo or interval training, and ~ 2 weekly swim workouts (open water and pool swims).
Plan includes one scaled back week ~ every 3rd week to allow for body adaptation to training stress.
A HEART RATE MONITOR WITH AVERAGE HEART RATE FUNCTION IS MANDATORY FOR THIS PLAN!
7-8 Hours of training per week.
This 12-week sprint-triathlon training plan is intended for the novice to intermediate triathlete. Weekly training volume starts at 5 hours and gradually progresses to just under 10 hours. Every third week includes a few days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to race!
After buying this plan you are encouraged to contact Jim at jvance@trainingbible.com if you have questions or for help of any sort.
After buying this plan you are encouraged to contact Jim at jvance@trainingbible.com if you have questions or for help of any sort.
This training plan is designed to prepare inexperienced triathletes to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
Choose the Level 1 plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.
The plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
Choose the Level 1 plan if you are fit and healthy enough to train for a triathlon, but you have done little or no recent swimming, cycling, or running. The plan begins with a total of 1,000 yards of swimming, 40 minutes of cycling, and 40 minutes of running in Week 1. It peaks with 2,275 yards of swimming, 2 hours of cycling, and 1 hour and 14 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 10 plan packs as much sprint-focused training into 12 weeks as you will ever need to do. It’s not so much the raw volume as the volume of high-intensity training that will whip you into fantastic shape – or wear you down, if you’re not prepared to handle it.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 10 plan begins with 9,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 12,600 yards of swimming, 7 hours and 50 minutes of cycling, and 4 hours and 12 minutes of running in Week 11.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 10 plan begins with 9,700 yards of swimming, 5 hours and 20 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 12,600 yards of swimming, 7 hours and 50 minutes of cycling, and 4 hours and 12 minutes of running in Week 11.
This is also a very low-volume plan for triathletes beginning at square one, but the workouts are a little longer than those in Level 1.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 2 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
It begins with a total of 1,400 yards of swimming, 1 hour of cycling, and 45 minutes of running in Week 1. It peaks with 2,650 yards of swimming, 2 hours and 15 minutes of cycling, and 1 hour and 21 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 2 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
It begins with a total of 1,400 yards of swimming, 1 hour of cycling, and 45 minutes of running in Week 1. It peaks with 2,650 yards of swimming, 2 hours and 15 minutes of cycling, and 1 hour and 21 minutes of running in Week 11.
Choose this plan if you have already started swimming and running, at least, but you still wish to train conservatively for your a sprint triathlon.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 3 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The Level 3 plan begins with a total of 1,650 yards of swimming, 1 hour of cycling, and 50 minutes of running in Week 1. It peaks with 3,125 yards of swimming, 2 hours and 45 minutes of cycling, and 1 hour and 28 minutes of running in Week 11.
This plan takes a more aggressive approach than the Level 1-3 plans do to developing your fitness within the parameters of 12 weeks of training, 6 workouts per week, and a modest initial fitness level.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 4 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The plan begins with a total of 2,100 yards of swimming, 1 hour and 30 minutes of cycling, and 50 minutes of running in Week 1. It peaks with 3,450 yards of swimming, 3 hours of cycling, and 1 hour and 37 minutes of running in Week 11.
The plan is designed to prepare you to successfully complete a sprint triathlon in 12 weeks. It entails just one workout per day, six days per week: two swims, two rides, and two runs. (There’s a third weekly run in weeks 8 and 10, where Saturday’s ride is replaced with a bike-run brick workout.)
The Level 4 plan is divided into three phases. Weeks 1-3 constitute the base phase; the next four weeks make up the build phase; and the last five are the peak phase. Weeks 4 and 8 are recovery weeks, with slightly reduced training to give your body a chance to absorb recent training and prepare for the harder workouts to come. Week 12 – race week – is a taper week, meaning your training tapers off during the week to ensure you’re rested and ready to perform on race day.
The plan begins with a total of 2,100 yards of swimming, 1 hour and 30 minutes of cycling, and 50 minutes of running in Week 1. It peaks with 3,450 yards of swimming, 3 hours of cycling, and 1 hour and 37 minutes of running in Week 11.
Choose this plan if you’re up to doing three workouts per week in each discipline, but wish to stay close to the minimum amount of training that such a schedule entails.
The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.
The Level 5 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. It includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 4,300 yards of swimming, 2 hours and 30 minutes of cycling, and 1 hour and 43 minutes of running in Week 1. It peaks with a total of 5,500 yards of swimming, 4 hours and 20 minutes of cycling, and 2 hours and 32 minutes of running in Week 11.
The Level 6 sprint triathlon training plan is appropriate for triathletes who already have a decent base of swim, bike, and run fitness and want to not just finish a sprint triathlon, but finish well. Most of the workouts in this plan are a notch or two more challenging than those in the Level 5 plan.
The plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The Level 6 plan begins with a total of 4,700 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with a total of 6,350 yards of swimming, 4 hours and 30 minutes of cycling, and 2 hours and 44 minutes of running in Week 11.
The plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The Level 6 plan begins with a total of 4,700 yards of swimming, 3 hours of cycling, and 1 hour and 53 minutes of running in Week 1. It peaks with a total of 6,350 yards of swimming, 4 hours and 30 minutes of cycling, and 2 hours and 44 minutes of running in Week 11.
Choose this plan if you want to achieve the highest fitness level possible within the parameters of a 12-week plan, 9 workouts per week, and a moderate level of initial fitness.
The Level 7 plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 5,250 yards of swimming, 3 hours and 15 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with a total of 6,750 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 51 minutes of running in Week 11.
The Level 7 plan includes 3 swim workouts, 3 rides, and 3 runs in a typical week. There’s a fourth run in the even-numbered weeks, which include either a 10-minute transition run following Saturday’s foundation ride or a brick workout instead of Saturday’s ride (weeks 8 and 19).
The base phase lasts from Week 1 through Week 4; the build phase from Week 5 through Week 8; and the peak phase from Week 9 through Week 12. Weeks 4 and 8 are recovery weeks. Week 12 is a taper week.
The plan begins with a total of 5,250 yards of swimming, 3 hours and 15 minutes of cycling, and 2 hours and 8 minutes of running in Week 1. It peaks with a total of 6,750 yards of swimming, 4 hours and 40 minutes of cycling, and 2 hours and 51 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 8 plan is a good fit for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.
The plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 8 plan begins with 8,200 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 48 minutes of running in Week 1. It peaks with 11,050 yards of swimming, 6 hours and 45 minutes of cycling, and 3 hours and 40 minutes of running in Week 11.
The Level 8-10 Sprint Triathlon Training Plans are best thought of as crash training plans for triathletes with a sound base of swim, bike, and run fitness who, for whatever reason, decide they want to peak for a sprint triathlon soon – in 12 weeks. The Level 9 plan features slightly more high-intensity work and slightly longer long workouts than the Level 8 plan, which is designed for those who are prepared to handle 12 workouts per week but are not accustomed to such frequency of training.
The Level 9 plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 9 plan begins with 8,900 yards of swimming, 4 hours and 55 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 11,750 yards of swimming, 7 hours and 35 minutes of cycling, and 3 hours and 55 minutes of running in Week 11.
The Level 9 plan begins with a short, 3-week base phase. The following build phase is 4 weeks long and the final 5 weeks comprise the peak phase. There are 12 workouts in a typical week – 4 swims, 4 rides, and 4 runs. Weeks 2, 4, and 6 include an extra, 10-minute transition run after Friday’s ride; in weeks 8 and 10, the separate ride and run scheduled for Saturday are collapsed into a single bike-run brick workout. Monday is a rest day every week and weeks 4 and 8 are recovery weeks. The final week is a taper week.
The Level 9 plan begins with 8,900 yards of swimming, 4 hours and 55 minutes of cycling, and 3 hours and 3 minutes of running in Week 1. It peaks with 11,750 yards of swimming, 7 hours and 35 minutes of cycling, and 3 hours and 55 minutes of running in Week 11.
Sprint Triathlon Training Plan (Novice, 10 Weeks, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your Sprint Triathlon, you’ve accomplished something very special.
Designed for the NOVICE triathlete, this 10-week structured, periodized training plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any Sprint-distance Triathlon (typically 750m swim, 20km bike, 5km run). This plan is perfect for your first race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 35 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Triathlon Training Plan (Novice, 10 Weeks, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 10 weeks $57.00
by David Glover, MS, CSCS 10 weeks $57.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your Sprint Triathlon, you’ve accomplished something very special.
Designed for the NOVICE triathlete, this 10-week structured, periodized training plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any Sprint-distance Triathlon (typically 750m swim, 20km bike, 5km run). This plan is perfect for your first race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 40 minutes
- Run or Run/Walk: 35 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
Sprint Triathlon Training Plan (Novice, 16 Weeks, Saturday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $89.00
by David Glover, MS, CSCS 16 weeks $89.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your Sprint Triathlon, you’ve accomplished something very special.
Designed for the NOVICE triathlete, this 16-week structured, periodized training plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any Sprint-distance Triathlon (typically 750m swim, 20km bike, 5km run). This plan is perfect for your first race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Sunday Race" plan.
Sprint Triathlon Training Plan (Novice, 16 Weeks, Sunday Race), Starts Any Time
by David Glover, MS, CSCS 16 weeks $87.00
by David Glover, MS, CSCS 16 weeks $87.00
Dedicate. Train. Perspire. Achieve. When you cross the finish line of your Sprint Triathlon, you’ve accomplished something very special.
Designed for the NOVICE triathlete, this 16-week structured, periodized training plan designed by USAT-certified coach David Glover, MSE, MS, CSCS, will prepare you for any Sprint-distance Triathlon (typically 750m swim, 20km bike, 5km run). This plan is perfect for your first race.
The plan includes 2 workouts each of swim, bike and run plus a BRICK and ranges from 3 to 5 hours (max) of training per week with Monday as the designated off day. Included also with this plan is a comprehensive downloadable training guide and the ability to email the author (david@schooloftri.com) with any questions about the plan.
Athletes should be able to complete the following workouts prior to beginning the plan:
- Swim: 50 meters or yards continuously
- Bike: 30 minutes
- Run or Run/Walk: 20 minutes
Questions? Please visit us on the web at schooloftri.com or email David directly at: david@schooloftricom.
Please note:
- This plan starts any time and you can set it to end on race day.
- This plan version assumes your target race is on a Sunday. If your race is on Saturday, please select our "Saturday Race" plan.
This 12 week plan is designed to get you fit for your first ever Sprint distance triathlon (750m swim, 20km bike, 5km run). It assumes you're a relative newcomer to all three triathlon disciplines.
If you’re thinking of trying these plans, you should already be able to:
• Swim 200m non-stop, preferably front crawl
• Ride your bike for at least 45 minutes
• Jog non-stop for 20-minutes
If you’re thinking of trying these plans, you should already be able to:
• Swim 200m non-stop, preferably front crawl
• Ride your bike for at least 45 minutes
• Jog non-stop for 20-minutes
This plan is for the competitive cyclist who just needs to tune-up their sprinting and attacking ability. It is designed specifically to improve your ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
This plan is for the competitive cyclist who has 2 months to ramp up their sprinting and attacking ability. It is designed specifically to improve your ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
This plan is for the competitive cyclist who has a full 3 months to devote to improving their sprinting and attacking ability and maximize their preparation to bring themselves to a peak for their goal event. It is for those who wants to really improve their ability to win primes, win or place higher in field sprints, be able to sustain the surging in crits and road races or bridge across and make the break. This plan will improve your top end, anaerobic endurance and short term power.
The official training plan for the Summer open triathlon. This plan will have you 100% ready to tackle your first race of the season. designed for the beginner to intermediate triathlete. see our 24-7 coaching group here: https://app.madsync.net/register to get full time, expert coach support.
for questions, personalized training plans, one on one coaching, contact Coach Eric at: Eric@ekendurancecoaching.com
for questions, personalized training plans, one on one coaching, contact Coach Eric at: Eric@ekendurancecoaching.com
Supplemental Swim Training Plan w/ video - Sprint to Half Iron distance
by Jim Vance 10 weeks $74.99
by Jim Vance 10 weeks $74.99
This is a 10-week SUPPLEMENTAL swim skill improvement-based training plan for sprint to half-ironman distance, that is designed to help triathletes or novice swimmers who want to improve their swimming, with video guidance for individual drills and techniques with quality demonstration of the skills. For each skill and drill, a video is included to reference, compatible with Windows Media Player. The videos are also iPod video compatible, allowing you to put them on your iPod to take to the pool and practice!
Supplemental means this is not a complete training plan for a triathlon. Athletes can just insert this swim plan into their regular training plan, supplementing their bike and run training. This is strictly a system of drills and accompanied swim workouts for athletes to use to add a new component to their swim training. Athletes who are self-coached and are in need of some more swim instruction, or those who may not have access to a coach on deck, or aren’t in a masters program, will find this swim program helpful. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.
Many athletes do not want to commit to a full training plan offered with bike and run workouts as well. These athletes enjoy choosing their own running and biking workouts, seeking only guidance for swim training and improvement. This plan provides this supplemental service to those athletes.
The swim workouts are laid out every week on Tuesday, Thursday and Sunday, but can be moved at the athlete’s discretion. The workouts can also be repeated and modified at the athlete’s discretion. Tuesday and Thursday, there is a new drill introduced, complete with videos, and a workout which incorporates the drill. Sunday is a more fitness-based workout, which also allows the athlete to continue with the drill work from that week, and even weeks past.
**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!
Supplemental means this is not a complete training plan for a triathlon. Athletes can just insert this swim plan into their regular training plan, supplementing their bike and run training. This is strictly a system of drills and accompanied swim workouts for athletes to use to add a new component to their swim training. Athletes who are self-coached and are in need of some more swim instruction, or those who may not have access to a coach on deck, or aren’t in a masters program, will find this swim program helpful. These drills will improve the coordination and ability of athletes to gather and displace water efficiently.
Many athletes do not want to commit to a full training plan offered with bike and run workouts as well. These athletes enjoy choosing their own running and biking workouts, seeking only guidance for swim training and improvement. This plan provides this supplemental service to those athletes.
The swim workouts are laid out every week on Tuesday, Thursday and Sunday, but can be moved at the athlete’s discretion. The workouts can also be repeated and modified at the athlete’s discretion. Tuesday and Thursday, there is a new drill introduced, complete with videos, and a workout which incorporates the drill. Sunday is a more fitness-based workout, which also allows the athlete to continue with the drill work from that week, and even weeks past.
**PLEASE BE SURE TO READ THE DESCRIPTION DOCUMENT, AND TEST TO MAKE SURE THE VIDEOS ARE PLAYABLE ON YOUR COMPUTER!!!
This 10-week plan is for the beginning triathlete who has competed in one or more sprint pool triathlons and is looking to complete an open water sprint or their first “super sprint.” Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes during the week and up 1 hour and 30 minutes on the weekends.
Purchase of this 16 week plan for beginners assumes that you are either new to triathlon or have done short and infrequent races and that you can train about 7 hours per week on average for a 4-month program.The first few weeks are light with respect to intensity and volume so as to allow your body to adapt to training regularly.
At Team MPI, we like training every day, with focused speed and/or distance sessions each week. Consequently, there are many EASY sessions that are vital to your overall fitness while also promoting recovery. Make sure the Speed sessions are MODERATE or HARD when called for, and you’ll have no problem going EASY when we have you going EASY. We count on you, the athlete, to take responsibility and take that day off when your body tells you to.
Our weeks start on Monday as does this plan. It assumes your Sprint race is on Sunday, if it's on Saturday, take out last weeks "Wednesday" and slide remaining days left.
If you have to adjust some sessions, keep a few things in mind: 1) always be rested for speed sessions & 2) make sure you understand that longer distance runs and bike sessions will take a couple days to recover from.
The swimming program is focused on freestyle improvement with session distances averaging around 2100 yards (1920 meters). You can get all drill explainations with the attached document. Bike and run sessions are often given in time and distance. We want you to make the distances if you’re a faster athlete.
We hope you enjoy the plan and achieve your goals!
Team MPI Coaches
coaches@teamMPI.com
850.564.8745
www.TeamMPI.com
At Team MPI, we like training every day, with focused speed and/or distance sessions each week. Consequently, there are many EASY sessions that are vital to your overall fitness while also promoting recovery. Make sure the Speed sessions are MODERATE or HARD when called for, and you’ll have no problem going EASY when we have you going EASY. We count on you, the athlete, to take responsibility and take that day off when your body tells you to.
Our weeks start on Monday as does this plan. It assumes your Sprint race is on Sunday, if it's on Saturday, take out last weeks "Wednesday" and slide remaining days left.
If you have to adjust some sessions, keep a few things in mind: 1) always be rested for speed sessions & 2) make sure you understand that longer distance runs and bike sessions will take a couple days to recover from.
The swimming program is focused on freestyle improvement with session distances averaging around 2100 yards (1920 meters). You can get all drill explainations with the attached document. Bike and run sessions are often given in time and distance. We want you to make the distances if you’re a faster athlete.
We hope you enjoy the plan and achieve your goals!
Team MPI Coaches
coaches@teamMPI.com
850.564.8745
www.TeamMPI.com
If your goal is competing in sprint and/or Olympic distance triathlons, this meal plan will suit you well as a female triathlete. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed, nutritionally, as rest days. Your rest days will contain approximately 1400-1600 calories. The average weekly calories on this plan is 2,075. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best!
TeamKattouf 12-week Sprint Triathlon training program-Beginner
by Dr. Rick Kattouf II 12 weeks $119.00
by Dr. Rick Kattouf II 12 weeks $119.00
Welcome to the TeamKattouf 12-week Sprint Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 4-6 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week sprint tri plan is for you! I wish you the best in your training and racing endeavors!
This plan will help a beginning triathlete prepare for a sprint distance triathlon. Distances vary, but this is commonly a 400-800m swim, 10-15 mile bike and 2-4 mile run. The plan starts with about 4 hours of weekly training and progresses to a maxium of about 6 hours, making it a very achievable training routine for working athletes prepared to commit to a small amount of daily training.
This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Tri Latta Sprint is a great choice, as both the run and bike held on a moderately hilly course and the swim is in open water swim. There are no steep climbs, but several “rollers” on the bike and the run includes a few hills that are neither long nor steep. The majority of the run is on hard pack dirt/gravel. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.
This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Tri Latta Sprint is a great choice, as both the run and bike held on a moderately hilly course and the swim is in open water swim. There are no steep climbs, but several “rollers” on the bike and the run includes a few hills that are neither long nor steep. The majority of the run is on hard pack dirt/gravel. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.
***This is the same plan as the Tri Latta Sprint (Saturday) except the race week differs just a bit for the Sunday event.
***This is the same plan as the Tri Latta Sprint (Saturday) except the race week differs just a bit for the Sunday event.
This 10-week plan is for the beginning triathlete who has competed in a few sprint triathlons and is looking to complete a more challenging sprint. The Triangle Sprint Triathlon is a great choice, as the bike is a very hilly course and the run contains a “very hard” hill that you have to climb 2 times. The swim is in open water swim and is generally very warm, so no wet suits allowed. Before starting this plan you are capable of swimming 3 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.
This is a 12 wk beg sprint triathlon plan. A sprint triathlon consist of 400 to 750m swim, 12 to 15 mile bike, and 3.1 mile run. Before starting this plan the athlete should be able to 200 meters without stopping or 8 lengths of a 25 meter pool, run 2 miles without stopping, and be able to bike 8 miles without stopping. If you can do this then you are ready. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. This plan is for someone starting out who wants to do their first triathlon. Time is not an issue here but rather just finishing the race. There are 5 training days per week with 2 rest days per week on Monday and Friday.
This is a 8 week Intermediat/Advance Sprint Plan. Before doing this plan you should have completed at least 6 sprint triathlons and have a good fitness base to start from. Before starting make sure you can swim for at least 40 min, bike for at least 90 min, and run for 60 min continuosly without stopping not in aggregate but for each sport. On days where you have more than one workout to do in one day, do one in the morning and one in the evening. Since swimming is so much about form, it is suggested that you join a Master Swim Class or hire a swim coach inconjunction with purchasing this plan to gain better form. This plan focuses more on form and physical state rather than distance. This plan is based on time and not by distance so all you will need is a stopwatch or a watch with a stopwatch function. It is based more on training time to suit the time restraints of a busy triathlete who wants max results in less time. Because it is based on time it is easier to schedule time to train because there are defined time limits for each workout. There are 3 main periods or phases of this plan. Week 1-3 you will focus on having a controled pace, Week 4-6 you will focus more on tempo and intensity while still maintaining a controlled pace, and Week 6-8 you will focus on more racing specific training to prepare you for the big day.
Athletes selecting this plan should be able to swim 500 yds or meters non stop, and be able to dedicate 4-6 hours per week to training.
Since this plan will begin in February, access to a stationary bike, or indoor bike trainer, and inddor pool are necessary. A treadmill is also recommeded by not requireed.
Since this plan will begin in February, access to a stationary bike, or indoor bike trainer, and inddor pool are necessary. A treadmill is also recommeded by not requireed.
Athletes selecting this plan should be able to swim 500 yds or meters non stop, and be able to dedicate 4-6 hours per week to training.
Since this plan will begin in February, access to a stationary bike, or indoor bike trainer, and inddor pool are necessary. A treadmill is also recommeded by not requireed.
Wes Hobson's Indoor Cycling Oly & Sprint Distance Triathlon - 12 weeks
by Wesley Hobson 12 weeks $60.00
by Wesley Hobson 12 weeks $60.00
Since you will be using this program beginning three months from race day, I am assuming you have some level of fitness. If you are just getting started, you might want to consider the 12 week, 7 hours per week Olympic distance training program I have designed.
Preparing for a triathlon, while working 40+ hours per week or taking care of children at home...or doing both, you want to be as efficient as possible with your time and training. This training program does just that. By using indoor cycling programs from my book Workouts in a Binder For Indoor Cycling, every workout has a important set designed to maximize a limited amount of time. In addition, you don’t have to worry about the weather. Keep in mind that you can certainly use the designed workout for outdoor riding. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 8 hours per week with the highest week being 14 hours. The average hours per week for the program are 11:20. Typically, you swim three times, bike three times and run three times a week. Some of us wish we only needed to train two hours a week for a triathlon to cross the finish line and feel pleased with our effort. If this were the case, then where would be the challenge?
Preparing for a triathlon, while working 40+ hours per week or taking care of children at home...or doing both, you want to be as efficient as possible with your time and training. This training program does just that. By using indoor cycling programs from my book Workouts in a Binder For Indoor Cycling, every workout has a important set designed to maximize a limited amount of time. In addition, you don’t have to worry about the weather. Keep in mind that you can certainly use the designed workout for outdoor riding. By following this program, you will develop better form, technique, improved speed skills and the necessary intensity for race day. Every workout has a purpose. I dislike the term “junk mileage” because I don’t believe junk mileage is accurate for any type of workout.
With this program, you can mix and match workouts to fit your fitness level and schedule. The weekly training hours are from 8 hours per week with the highest week being 14 hours. The average hours per week for the program are 11:20. Typically, you swim three times, bike three times and run three times a week. Some of us wish we only needed to train two hours a week for a triathlon to cross the finish line and feel pleased with our effort. If this were the case, then where would be the challenge?
This Sprint program is designed for the individual who wants to do more than just complete the race. Finishing a Sprint race could be done with as little as 2-3 hours a week of training. This program is for someone whose goal is not only to finish, but to do well with just 10 weeks to prepare before the race. This program can be used by athletes of all abilities.
You want to be as efficient as possible with your time and training. The Sprint distance training program does just that. The weekly training hours are from 6 hours per week, with the highest being 8:30 hours. The average hours per week for the program are 7:20. Typically, you swim, bike and run two to three times a week.
You want to be as efficient as possible with your time and training. The Sprint distance training program does just that. The weekly training hours are from 6 hours per week, with the highest being 8:30 hours. The average hours per week for the program are 7:20. Typically, you swim, bike and run two to three times a week.
This 10-week plan is for the beginning triathlete who has competed in one or more sprint pool triathlons and is looking to complete an open water sprint. The White Lake Sprint is a great choice, as it is VERY flat. The water is crystal clear and the race is generally wet suit legal. Before starting this plan you are capable of swimming 2 times per week at 30 minutes per session, able to cycle comfortably for at least 45 minutes (outdoors, stationary bike and or spin classes) and should be able to run/walk for at least 20 minutes. You should be able to workout 30 to 75 minutes per day during the week and up 1 hour and 45 minutes per day on the weekends.
This simple and easy-to-follow, 12-week plan is intended for the beginner training for his/her first sprint-distance triathlon (about S-400/B-13 miles/R-5k) who has little or no experience with swimming, biking or running. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.
This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED CYCLIST training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in swimming or running. The bike workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.
This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED RUNNER training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in swimming or biking. The run workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.
This simple and easy-to-follow, 12-week plan is intended for an EXPERIENCED SWIMMER training for his/her first sprint-distance triathlon (about S-400/B-13miles/R-5k) who has little or no background in biking or running. The swim workouts are more advanced than for the beginner-no-experience plan. It includes one daily workout with optional workouts you can also do if you have time. The plan is based on Joe Friel's book, Your First Triathlon.
