Outside's Sprint Triathlon Training Plan for the Time-Crunched Athlete
12 weeks - $25.00
Total Hours: 58
Total Hours: 58
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.
Welcome to Outside's Sprint Triathlon Training Plan for Time-Crunched Athletes, created by former pro triathlete, coach, and owner of Purplepatch Fitness, Matt Dixon.
This 12-week plan is designed for athletes who are looking to prepare a triathlon, but have to balance a busy schedule with their fitness goals. While you may not have the luxury to commit to the same training a professional athlete would, you can still do enough to show up on race day ready to have fun and do your best.
You should begin this program healthy and injury free, and be very 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.
Welcome to Outside's Sprint Triathlon Training Plan for Time-Crunched Athletes, created by former pro triathlete, coach, and owner of Purplepatch Fitness, Matt Dixon.
This 12-week plan is designed for athletes who are looking to prepare a triathlon, but have to balance a busy schedule with their fitness goals. While you may not have the luxury to commit to the same training a professional athlete would, you can still do enough to show up on race day ready to have fun and do your best.
You should begin this program healthy and injury free, and be very 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 : Bike
Trainer Ride
Planned Time: 0:50:00
RIDE trainer/stationary bike: Warm up 10 min smooth then 3x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 2x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling). THEN cool 5 min easy cool down.
Planned Time: 0:50:00
RIDE trainer/stationary bike: Warm up 10 min smooth then 3x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 2x9 min build effort as (3 min Z2, 3 min Z2/3, 3 min Z3 controlled and smooth pedaling). THEN cool 5 min easy cool down.
Workout #3 : Day Off
Rest Day
Relax
Relax
Workout #4 : Run
Run
Planned Time: 0:45:00
RUN: Warm up 5-10 min walking then 30 minutes Run at Z2 effort with every 10th min walk break. Finish with 4 x 30 sec build from easy to fast and open gait with 1 min rest between then cool down.
Planned Time: 0:45:00
RUN: Warm up 5-10 min walking then 30 minutes Run at Z2 effort with every 10th min walk break. 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 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 DOWN
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 DOWN
Workout #8 : Day Off
Rest Day
COMPLETE REST Take in plenty of carbohydrates (with protein) at breakfast, then low starch for rest of day. Focus on hydration. NO workouts today.
COMPLETE REST Take in plenty of carbohydrates (with protein) at breakfast, then low starch for rest of day. Focus on hydration. NO workouts today.
Workout #9 : Bike
Ride
Planned Time: 0:45:00
RIDE either Outside or trainer/stationary bike: Warm up 10 min smooth then 3x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 12 x (1 min Z4 strong, 30 sec easy spin continuous) High end power work with short duration. 5 min cool down. (45 - 50 min workout)
Planned Time: 0:45:00
RIDE either Outside or trainer/stationary bike: Warm up 10 min smooth then 3x6 min (3 min Z2, 2 min Z3, 1 min Z4) with 2-3 min easy between. THEN 12 x (1 min Z4 strong, 30 sec easy spin continuous) High end power work with short duration. 5 min cool down. (45 - 50 min workout)