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Tri Curious: 8 week Base Building for Sprint and Olympic Distance Triathlon

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Tri Curious: 8 week Base Building for Sprint and Olympic Distance Triathlon


Laura Bruck Renzelman


8 Weeks

Plan Description

This plan is for athletes who are interested in completing their first sprint or Olympic distance triathlon or just want to get in some great cross training. Athletes should comfortably be able to swim 500 meters, run /walk 40 minutes, and ride 60 min to start with this plan. I have also included optional swim strength workouts for those not able to access a pool on a regular basis and full-body focused strength, and mobility sessions. For strength and mobility sessions you will need a set of heavy and light dumbbells, a mini band and a long band with handles.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x7
03:05:00 01:00:00
Run x3
01:44:00 00:50:00
Bike x2
02:15:00 01:15:00
Swim x2
01:30:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:05:00 01:00:00
01:44:00 00:50:00
02:15:00 01:15:00
01:30:00 01:00:00
Day Off
—— ——

Training Load By Week

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