5430 Sprint Triathlon Plan - Beginner
10 weeks - $59.00
Total Miles: 517
Total Hours: 72
Total Miles: 517
Total Hours: 72
This program should be used for an athlete who is coming off a season where:
1. They have already completed a sprint race
2. They have a strong swim or run background
3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week
4. A combination of #3 and #1 or #2
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.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
relax
Planned Time: 0:0
Welcome to the D3 5430 Beginner Sprint Triathlon Plan!
Workout #2
Bike Base: Endurance
Planned Time: 0:30
30' ride on a flat course. Keep HR in Zone 1-2.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Planned Time: 0:0
Welcome to the D3 5430 Beginner Sprint Triathlon Plan!
Workout #2
Bike Base: Endurance
Planned Time: 0:30
30' ride on a flat course. Keep HR in Zone 1-2.
Workout #3
AA1 Weights from D3 website
Planned Time: 0:45
Sets 1-2 Reps 12-15 Speed Slow Recovery 1-1.5' - 2 leg squats - Bent-arm pull down - Leg Press - Seated Rows - *Step ups - Hamstring curl - Core #1 - 2x * if you have had knee problems, then step ups can replace knee extensions.
Day #2
Continuous Swim: Endurance - 18 min 600 yd
Planned Time: 0:20
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:15
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:20
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:15
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Day #3
Bike Base: Endurance
Planned Time: 0:45
45' ride on a flat course. Keep HR in Zone 1-2.
Workout #2
Run TT: Assess Fitness - 55 min
Planned Time: 0:0
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:45
45' ride on a flat course. Keep HR in Zone 1-2.
Workout #2
Run TT: Assess Fitness - 55 min
Planned Time: 0:0
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
Day #4
Easy Swim: Easy - 35 min 800 yd
Planned Time: 0:25
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:25
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
Workout #2
Run Base: Endurance - min
Planned Time: 0:20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.