Your 12 Week Sprint Aquabike Beginner Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This 12 week plan is ideal for a beginner triathlete and perfect if you are aiming to finish your first Sprint Aquabike race.
Before you begin you should comfortably swim for 30 minutes and cycle for 45 minutes and complete at least 3 total hours of aerobic exercise over seven days.
Your plan includes:
🏊 🚴♂️ 🧱 Structured Swimming, Cycling and Brick Sessions
📊 Cycling Power targets for Zwift, TrainingPeaks Virtual, Wahoo, Rouvy, Garmin etc
👓 FORM goggles session you can load to your goggles!
❤️Swimming Heart Rate and RPE targets for Garmin, Power, Coros etc
✏️ Training and Racing Tips
🏋️ Strength sessions to help avoid injuries and inprovie your power
📹 Video based and written sessions
📧 Free Email Access to your Coach
The weekly training volume starts at approximately 4 hours in week 1 and peaks at approximately 6.5 hours in week 8.
You should consult your doctor before embarking on any physical fitness training.
The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
My name is Karen and I live in the mountains of Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM)
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and sprint aquabike event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.