Beginning Sprint Triathlon: 2.5 to 3.75 hrs/wk
12 weeks - $54.95
Total Hours: 29
Total Hours: 29
This 12-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 or running and walking.
This training plan is written for a currently hibernating athlete needing a new goal. This athlete is presently not swimming, does minimal cycling, is not running and needs some inspiration/motivation. Before beginning the program, you are capable of swimming 50 yards (or meters) nonstop, cycling 30 minutes three times per week and you may do other aerobic activities at the gym. You are currently not running and may have some running experience in your past. This plan includes a run/walk option to build your running endurance.
Please refer to the Plan Preview link to preview the first two weeks of the plan. At the end of the plan you will have the fitness to complete your first sprint distance triathlon!
Whether you use this plan to complete a competitive event or you stage your own personal event, the plan can guide you to improved fitness.
Originally appeared in the February through April 2001 issues of “Triathlete” magazine
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
Day #2
Endurance 50s (Z1-3)
Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.
Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.
Day #3
Run-Walk Zones 1-2
Planned Time: 0:10
This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.
Workout #2
Endurance - 90rpm
Planned Time: 0:30
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Planned Time: 0:10
This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.
Workout #2
Endurance - 90rpm
Planned Time: 0:30
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Day #4
Endurance 50s (Z1-3)
Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.
Swim the designated number of 50s or 75s in the Zones indicated. Zone 1 = Z1, Zones 1-2 = Z1-2, Zones 1-3 = Z1-3. Take rest intervals (RI) as indicated between each 50.
Day #5
Run-Walk Zones 1-2
Planned Time: 0:15
This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.
Workout #2
Endurance - 90rpm
Planned Time: 0:30
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Planned Time: 0:15
This is a run/walk combination workout intended to help you return to fitness and minimize the risk of injury. Run for the number of minutes indicated, then walk for the number of minutes indicated - repeating this pattern for the assigned number of times assigned. Often a range of repeats is assigned. It is not a goal to always do the highest number. Keep the intensity at heart rate or RPE Zones 1-2.
Workout #2
Endurance - 90rpm
Planned Time: 0:30
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Day #6
Endurance - 90rpm
Planned Time: 0:45
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Planned Time: 0:45
Ride in Zones 1-2 on a flat to gently rolling course at 90+ rpm. If you're unable to spin 90+ rpm coast and recover until you can.
Day #7
Relax