Beginner Sprint Triathlon- Year Long
52 weeks - $199.00
Total Hours: 261
Total Hours: 261
Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it!
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are.
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 : Custom
WELCOME!
Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it! In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are. For the first stage.. it will be a 4 block period. During this time you want to keep your zones lower, going no higher than tempo, which is 76-90% of FTP and 84-94% of HR. Keep that in mind while training the next 4 months. Never get discouraged if you're having a hard week! Push through it and the results will be worth it in the end! Best of luck! Now.. let's get started!
Welcome to your beginner level year long triathlon training plan! This year will be a lot of hard work, but in the end it'll all be worth it! In this plan, there will be different stages of what the focus will be for a block of time. During those stages, you will work on improving different areas, and in some stages, the focus will be putting it all together to improve your overall fitness. You will receive a message like this at the beginning of those stages, explain the focus, the amount of time, and the why behind why you are training the way you are. For the first stage.. it will be a 4 block period. During this time you want to keep your zones lower, going no higher than tempo, which is 76-90% of FTP and 84-94% of HR. Keep that in mind while training the next 4 months. Never get discouraged if you're having a hard week! Push through it and the results will be worth it in the end! Best of luck! Now.. let's get started!
Workout #2 : Swim
Fast 50s
Planned Time: 0:30:00
WU: 400 easy swim. MS: 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. CD: 100 easy swim. Total—1000
Planned Time: 0:30:00
WU: 400 easy swim. MS: 4 x 50 very fast (30”). 50 kick easy. 4 x 50 very fast (30”). 50 kick easy. CD: 100 easy swim. Total—1000
Workout #3 : Swim
200s variable pace
Planned Time: 0:30:00
WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1—100 easy, 50 mod, 50 fast (20”). #2—50 easy, 100 mod, 50 fast (30”). #3—50 easy, 50 mod, 100 fast . CD: 150 easy with drills. Total: 1000
Planned Time: 0:30:00
WU: Build effort on each rep. 50 swim, 50 kick, 50 swim, 50 kick, 50 swim. MS: Each numbered set is done non-stop as a 200. #1—100 easy, 50 mod, 50 fast (20”). #2—50 easy, 100 mod, 50 fast (30”). #3—50 easy, 50 mod, 100 fast . CD: 150 easy with drills. Total: 1000
Workout #4 : Bike
Rolling hills seated
Planned Time: 0:40:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Planned Time: 0:40:00
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Workout #5 : Run
Zone 1-2, check cadence
Planned Time: 0:30:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Planned Time: 0:30:00
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
Workout #6 : Bike
Spin-ups+dominant leg, endurance pace
Planned Time: 1:00:00
Warm-up for 15 minutes, then ride at Zone 3 for 15 minutes then do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 3 times. Small chain ring.
Planned Time: 1:00:00
Warm-up for 15 minutes, then ride at Zone 3 for 15 minutes then do this Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 3 times. Small chain ring.
Workout #7 : Swim
Fast 50s
Planned Time: 0:22:00
OPTIONAL: WU: 400 easy swim. MS: 2 x 50 very fast (30”). 50 kick easy. 2 x 50 very fast (30”). 50 kick easy. CD: 100 easy swim. Total— 700
Planned Time: 0:22:00
OPTIONAL: WU: 400 easy swim. MS: 2 x 50 very fast (30”). 50 kick easy. 2 x 50 very fast (30”). 50 kick easy. CD: 100 easy swim. Total— 700
Workout #8 : Run
Fartlek, 5k pace
Planned Time: 0:45:00
BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!
Planned Time: 0:45:00
BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!
Workout #9 : Bike
Easy ride
Planned Time: 0:45:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be an aerobic maintenance ride.
Planned Time: 0:45:00
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be an aerobic maintenance ride.