Wes Hobson's Sprint Distance Triathlon, 10 week, 7 hours per week
10 weeks - $50.00
Total Hours: 75
Total Hours: 75
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.
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
Trainer, 1-2 zones
Planned Time: 0:50
Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.
Planned Time: 0:50
Ride in the 1-2 zones on your trainer using gears to simulate small rolling hills.
Day #2
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #3
Pyramid
Planned Time: 1:0
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 2400
Planned Time: 1:0
WU: 100 swim, 100 kick, 100 swim, 100 kick. MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses. 100 (15”) 200 (20”) 300 (30”) 400 (30”) 300 (30”) 200 (30”) 100. CD: Easy stroking for 10 minutes varying strokes. Total: 2400
Day #4
Trainer or road--dominant leg
Planned Time: 0:50
Drill: 1 leg does 90% of the work until fatigue. Then the other takes over. Heels slightly raised. At the top push the toes forward in the shoe and at bottom scrape mud off. Heart rate 1-2 zones.
Workout #2
Zone 1-2, check cadence
Planned Time: 0:50
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Planned Time: 0:50
Drill: 1 leg does 90% of the work until fatigue. Then the other takes over. Heels slightly raised. At the top push the toes forward in the shoe and at bottom scrape mud off. Heart rate 1-2 zones.
Workout #2
Zone 1-2, check cadence
Planned Time: 0:50
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.
Day #5
Continuous Swim - straight
Planned Time: 0:40
Warm up with your choice of drills for 10 minutes. Then do an easy 20 minute swim. Count your strokes every fourth lap. Cool down for ten minutes your choice stroke. 50 minutes
Planned Time: 0:40
Warm up with your choice of drills for 10 minutes. Then do an easy 20 minute swim. Count your strokes every fourth lap. Cool down for ten minutes your choice stroke. 50 minutes
Day #6
Moderate effort, seated
Planned Time: 1:15
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Workout #2
50% in heart rate zone 2.
Planned Time: 0:40
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Planned Time: 1:15
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Workout #2
50% in heart rate zone 2.
Planned Time: 0:40
Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.
Day #7
Base building
Planned Time: 0:50
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Planned Time: 0:50
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.