Sprint Triathlon Training Plan - 12 weeks, 6-10 hrs/wk
12 weeks - $60.00
Total Hours: 93
Total Hours: 93
This 12-week sprint-triathlon training plan is intended for the novice to intermediate triathlete. Weekly training volume starts at 5 hours and gradually progresses to just under 10 hours. Every third week includes a few days of rest and recovery with reduced weekly volume. At the end of this plan you will be ready to race!
After buying this plan you are encouraged to contact Jim at jvance@trainingbible.com if you have questions or for help of any sort.
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
Welcome! Thanks for purchasing this plan. Attached here is a document which will answer your questions and give you more details. If you have questions, please feel free to contact me at jvance@trainingbible.com Best of luck!
Workout #2
LT test, 30' TT, avg HR?
Planned Time: 0:40
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Workout #3
Fast form 25s
Planned Time: 0:30
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)
Workout #4
Check cadence
Planned Time: 0:19
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Planned Time: 0:0
Welcome! Thanks for purchasing this plan. Attached here is a document which will answer your questions and give you more details. If you have questions, please feel free to contact me at jvance@trainingbible.com Best of luck!
Workout #2
LT test, 30' TT, avg HR?
Planned Time: 0:40
BT: Warm up well. Then run a 30 minute time trial on flat course/track. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Workout #3
Fast form 25s
Planned Time: 0:30
Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)
Workout #4
Check cadence
Planned Time: 0:19
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Day #2
Indoors-Isolated Leg Training
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #2
Check cadence
Planned Time: 0:19
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Planned Time: 0:30
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Workout #2
Check cadence
Planned Time: 0:19
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Day #3
Continuous swim
Planned Time: 0:30
WU: 5 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 30 minutes
Workout #2
Strides, 4-5, relax
Planned Time: 0:30
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Planned Time: 0:30
WU: 5 minutes alternating slow-fast pacing. Play with different strokes while warming up. MS: 20-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling. Total: 30 minutes
Workout #2
Strides, 4-5, relax
Planned Time: 0:30
Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
Day #4
Trainer
Planned Time: 0:30
Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.
Planned Time: 0:30
Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.