Outside's Sprint Triathlon Training Plan for Advanced Athletes
12 weeks - $25.00
Total Hours: 74
Total Hours: 74
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 plan was designed by former pro triathlete, coach, and owner of Purplepatch fitness, Matt Dixon, for athletes who want to build on their triathlon performance, having already completed a few triathlons. It is designed to take your current fitness and experience to the next level.
There is a greater amount of work in this plan than in the Beginner or Time-Crunched Sprint plans, as well as higher overall intensity, but it is still grounded on the principle of balancing training load with adequate recovery to stay healthy.
You should begin this program healthy and injury free, and be very patient with the workout progression. Train hard, but balance 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 plan was designed by former pro triathlete, coach, and owner of Purplepatch fitness, Matt Dixon, for athletes who want to build on their triathlon performance, having already completed a few triathlons. It is designed to take your current fitness and experience to the next level.
There is a greater amount of work in this plan than in the Beginner or Time-Crunched Sprint plans, as well as higher overall intensity, but it is still grounded on the principle of balancing training load with adequate recovery to stay healthy.
You should begin this program healthy and injury free, and be very patient with the workout progression. Train hard, but balance 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 (except at breakfast).
Today is a good day for high protein intake and lower starch / carbohydrate (except at breakfast).
Workout #2 : Run
Endurance Run
Planned Time: 0:45:00
30 - 60 min run smooth build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg). Walk down recovery, then 5 min cool down.
Planned Time: 0:45:00
30 - 60 min run smooth build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg). Walk down recovery, then 5 min cool down.
Workout #3 : Swim
Swim
Planned Time: 0:35:00
Warm up 400 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between. THEN 12x50 as (Z2, Z3, Z4, Z4 effort x 3) 15 sec rest between. THEN 100 - 200 cool.
Planned Time: 0:35:00
Warm up 400 loosen then 6x100 with fins as 50 kick on back, 50 swim perfect form with 20-30 rest between. THEN 12x50 as (Z2, Z3, Z4, Z4 effort x 3) 15 sec rest between. THEN 100 - 200 cool.
Workout #4 : Bike
Trainer Ride
Planned Time: 1:10:00
Warm up 10 min smooth then 3x6 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: 1:10:00
Warm up 10 min smooth then 3x6 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 #5 : X-Train
Functional Strength or Yoga and 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 - 40 min Run Build from easy to STRONG Z3/4 pace by the last 5 - 12 minutes. COOL
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 - 40 min Run Build from easy to STRONG Z3/4 pace by the last 5 - 12 minutes. COOL
Workout #6 : Bike
Ride
Planned Time: 1:45:00
RIDE: (If outside ride 90 - 120 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 1 min Z2 between each light. rest 2-3 min then REPEAT: 6, 5, 4, 3, 2, 1 min Z3 with 1 min Z2 between each light THEN DONE
Planned Time: 1:45:00
RIDE: (If outside ride 90 - 120 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 1 min Z2 between each light. rest 2-3 min then REPEAT: 6, 5, 4, 3, 2, 1 min Z3 with 1 min Z2 between each light THEN DONE
Workout #7 : Run
Endurance Run
Planned Time: 1:00:00
SMOOTH AND CONTROLLED endurance run. Can be hilly terrain, but look to maintain steady Z2 effort for 45 - 65 min smooth and light. Finish with 4 x 30 sec blast up steep 6-9% grade controlled and strong with walk down recovery!
Planned Time: 1:00:00
SMOOTH AND CONTROLLED endurance run. Can be hilly terrain, but look to maintain steady Z2 effort for 45 - 65 min smooth and light. Finish with 4 x 30 sec blast up steep 6-9% grade controlled and strong with walk down recovery!
Workout #8 : Day Off
Rest Day
Eat plenty of protein, and stay hydrated throughout the day. Avoid starchy carbohydrates in the evening if possible.
Eat plenty of protein, and stay hydrated throughout the day. Avoid starchy carbohydrates in the evening if possible.
Workout #9 : Run
Endurance Run
Planned Time: 0:50:00
40 - 60 min run. Build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg) walk down recovery then 5 min cool
Planned Time: 0:50:00
40 - 60 min run. Build from Z2 to last 15 min Z3 with walk breaks as needed. Controlled and smooth effort throughout. Finish with 4 x 20 sec on steep hill Z4/5 effort stride (drive off back leg) walk down recovery then 5 min cool