Minimalist 140.6 Program

Average Weekly Training Hours 05:29
Training Load By Week
Average Weekly Training Hours 05:29
Training Load By Week

Train for a full distance triathlon, 140.6, on 6-12 hours a week with this program.

Sample Day 1
1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 2
1372m
Pool Swim

300 yd warmup
6x50 yd on :15 seconds rest, 60% effort
6x100 yd on :20 seconds rest, IM Pace
300 yd cool down

Sample Day 2
0:20:00
Indoor Trainer intervals

5 minute warmup/10 minutes @ 3 on/2 off/5 minute cool down

Sample Day 3
1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 4
2mi
Interval Run

5 minute warmup then perform 3 minutes on/2 minutes off for the remainder of run.

Sample Day 5
1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 6
0:45:00
Long Ride

Recovery Ride

Sean Spire
|
Aspire Sports Lab

Hey Everyone!

I am a Strength & Conditioning Coach out of South FL helping endurance athletes of all disciplines. Let me help you finish your next Triathlon, Running Race, Obstacle Course Race, or Cycling Event with a PR and stronger than ever. I help athlete's of all levels - from beginners looking to finish their first 5k to Spartan Race Champions.