Outside's Sprint Triathlon Training Plan for Beginners
12 weeks - $25.00
Total Hours: 64
Total Hours: 64
SIGN UP FOR THE ASPEN TRIATHLON ($100) AND GET THIS TRAINING PLAN FOR FREE. SIGN UP NOW!
OR, TO BUY THE TRAINING PLAN ALONE ($25), CLICK ON THE GREEN BUY BUTTON ABOVE.
This 12-week sprint triathlon training plan for beginners was created exclusively for Outside by Matt Dixon, a former professional triathlete, coach, and owner of San Francisco-based Purplepatch Fitness.
The workouts are built to be interesting, specific, and progressive. They will prepare you to finish your first sprint triathlon strong.
You should begin this program healthy and injury free, and be patient with the workout progression. We believe in training hard, but balancing that hard work with integrated recovery, proper nutrition and an effective functional strength program. Endurance training, recovery, functional strength, and nutrition make up the pillars of performance.
OR, TO BUY THE TRAINING PLAN ALONE ($25), CLICK ON THE GREEN BUY BUTTON ABOVE.
This 12-week sprint triathlon training plan for beginners was created exclusively for Outside by Matt Dixon, a former professional triathlete, coach, and owner of San Francisco-based Purplepatch Fitness.
The workouts are built to be interesting, specific, and progressive. They will prepare you to finish your first sprint triathlon strong.
You should begin this program healthy and injury free, and be patient with the workout progression. We believe in training hard, but balancing that hard work with integrated recovery, proper nutrition and an effective functional strength program. Endurance training, recovery, functional strength, and nutrition make up the pillars of performance.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest Day
Today is a good day for high protein intake and lower starch / carbohydrate intake (except at breakfast)
Today is a good day for high protein intake and lower starch / carbohydrate intake (except at breakfast)
Workout #2 : Swim
Swim
Planned Time: 0:30:00
Warm up 200 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between. THEN 8x50 as (Z2, Z3, Z4, Z4 effort x 2) 15 sec rest between. THEN 100 - 200 cool down.
Planned Time: 0:30:00
Warm up 200 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between. THEN 8x50 as (Z2, Z3, Z4, Z4 effort x 2) 15 sec rest between. THEN 100 - 200 cool down.
Workout #3 : Bike
Ride
Planned Time: 1:00:00
RIDE either Outside or trainer/stationary: Warm up 10 min smooth then 4x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 3x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling). THEN cool 5 min easy
Planned Time: 1:00:00
RIDE either Outside or trainer/stationary: Warm up 10 min smooth then 4x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 3x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling). THEN cool 5 min easy
Workout #4 : Run
Run
Planned Time: 0:50:00
Warm up with 5-10 min of walking, then run 30 - 40 minutes. Run at Z2 effort with a walk break every 10th minute. Finish with 4 x 30 sec build from easy to fast and open gait with 1 min rest between, then cool down.
Planned Time: 0:50:00
Warm up with 5-10 min of walking, then run 30 - 40 minutes. Run at Z2 effort with a walk break every 10th minute. Finish with 4 x 30 sec build from easy to fast and open gait with 1 min rest between, then cool down.
Workout #5 : Day Off
Rest Day
Relax.
Relax.
Workout #6 : Bike
Ride
Planned Time: 1:15:00
RIDE: If outside ride 75 min flatter terrain all z2 on the flats, Z3 on the hills controlled. OR Trainer/Stationary: Warm up 15 min Z1/2 light then 6, 5, 4, 3, 2, 1 min Z3 with 2 min Z2 between each light. rest 2-3 min then 1x12 min Z2 with every 4th minute surge to Z3/4. THEN DONE
Planned Time: 1:15:00
RIDE: If outside ride 75 min flatter terrain all z2 on the flats, Z3 on the hills controlled. OR Trainer/Stationary: Warm up 15 min Z1/2 light then 6, 5, 4, 3, 2, 1 min Z3 with 2 min Z2 between each light. rest 2-3 min then 1x12 min Z2 with every 4th minute surge to Z3/4. THEN DONE
Workout #7 : X-Train
Functional Strength or Yoga w/ Run
Planned Time: 1:00:00
FUNCTIONAL STRENGTH OR YOGA We recommend using a tool such as the TRX Suspension Trainer (you can purchase through HERE: http://www.purplepatchfitness.com/gear/trx_training OR you can do some form of yoga, pilates, strength work to maintain balance and coordinated movement. Look out for Matt Dixon’s education on functional strength. FOLLOW with 30 - 60 min Run Z2 with walk breaks as needed to maintain perfect form
Planned Time: 1:00:00
FUNCTIONAL STRENGTH OR YOGA We recommend using a tool such as the TRX Suspension Trainer (you can purchase through HERE: http://www.purplepatchfitness.com/gear/trx_training OR you can do some form of yoga, pilates, strength work to maintain balance and coordinated movement. Look out for Matt Dixon’s education on functional strength. FOLLOW with 30 - 60 min Run Z2 with walk breaks as needed to maintain perfect form
Workout #8 : Day Off
Rest Day
Get in penty of carbohydrates (with protein) at breakfast, then low starch for rest of day. Focus on hydration. NO workouts today.
Get in penty of carbohydrates (with protein) at breakfast, then low starch for rest of day. Focus on hydration. NO workouts today.
Workout #9 : Swim
Swim
Planned Time: 0:45:00
SWIM: Warm up 10 min of easy swimming, mixing strokes as needed. THEN go: 8x75 with fins (25 kick on back, 50 swim build effort. 15 sec rest between. THEN 1x800 straight swim continuous with every 4th 25 faster effort. Maintain steady stroke. (cut the distance, or take a break each 200 if a weaker swimmer)
Planned Time: 0:45:00
SWIM: Warm up 10 min of easy swimming, mixing strokes as needed. THEN go: 8x75 with fins (25 kick on back, 50 swim build effort. 15 sec rest between. THEN 1x800 straight swim continuous with every 4th 25 faster effort. Maintain steady stroke. (cut the distance, or take a break each 200 if a weaker swimmer)