Beginning Sprint Triathlon: 3.25 to 4.5 hrs/wk
9 weeks - $54.95
Total Hours: 30
Total Hours: 30
This 9-Week training plan is for the beginning triathlete looking for an endurance goal. The goal is to complete a triathlon that is roughly 450 yards of swimming, 15 miles of cycling and 3.1 miles of running.
Before beginning this plan, you are a fit person. While you are fit, it has been awhile since you have been in the pool; but you are confident that you can comfortably complete 25 yards. For swimming, and the other sports, you currently lack endurance for a sprint distance race. You are looking to the plan to help you build swimming and triathlon-specific endurance. You are currently riding your bike, indoor or outdoor bike, three times per week. Two of the days your ride length is about 45 minutes and a longer ride of about an hour is on the third day. You are capable of running three times per week for 15 to 20 minutes per session. Because of your time-crunch lifestyle, doing a brick (bike ride immediately followed by a run) on weekdays fits your schedule perfectly. Weekends are used for longer bike rides and longer runs. The longest run is 45 minutes and the longest bike ride is 1:30. Your available weekly training hours range from 3:30 to about 5:00. Please check the Plan Preview to see if this training plan is right for you.
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
Custom
Planned Time: 0:0
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 20 x 25 yards or meters (10-second rest interval (RI)between each 25). For the purpose of this plan, yards and meters are exchangeable.
Planned Time: 0:0
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 20 x 25 yards or meters (10-second rest interval (RI)between each 25). For the purpose of this plan, yards and meters are exchangeable.
Day #2
Custom
Planned Time: 0:45
Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity.
Workout #2
Custom
Planned Time: 0:15
Run immediately following the bike ride. Run at Zone 1 intensity on a flat course.
Planned Time: 0:45
Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity.
Workout #2
Custom
Planned Time: 0:15
Run immediately following the bike ride. Run at Zone 1 intensity on a flat course.
Day #3
Custom
Planned Time: 0:0
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 10 x 25 yards or meters (5-second rest interval (RI) between each 25), followed by 10 x 25 yards or meters (10-second RI.) For the purpose of this plan, yards and meters are exchangeable.
Planned Time: 0:0
Warm-up and cool-down sets are your own choice, distance and specifics. At minimum, the main set is 10 x 25 yards or meters (5-second rest interval (RI) between each 25), followed by 10 x 25 yards or meters (10-second RI.) For the purpose of this plan, yards and meters are exchangeable.
Day #4
Custom
Planned Time: 0:45
Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity. Pedal at 90 revolutions per minute (rpm) or more.
Workout #2
Custom
Planned Time: 0:15
Run immediately following the bike ride. Run at Zone 1 to 2 intensity on a mostly flat course. Count your left (or right) footstrikes, aim for 21+ in 15 seconds.
Planned Time: 0:45
Brick: Bike ride immediately followed by a run. Ride a flat course at Zone 1-2 intensity. Pedal at 90 revolutions per minute (rpm) or more.
Workout #2
Custom
Planned Time: 0:15
Run immediately following the bike ride. Run at Zone 1 to 2 intensity on a mostly flat course. Count your left (or right) footstrikes, aim for 21+ in 15 seconds.
Day #5
Planned Time: 0:0
Relax
Day #6
Endurance
Planned Time: 0:20
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a mostly flat course this week. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.
Planned Time: 0:20
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 run is not to see how much time you can spend in Zone 2. Run a mostly flat course this week. If you run with a group, inner discipline is necessary to let the group go if they turn a training run into a race.
Day #7
Endurance - rolling
Planned Time: 1:0
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. For this first week, ride a mostly flat course if possible. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.
Planned Time: 1:0
This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. For this first week, ride a mostly flat course if possible. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.