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Novice Sprint Triathlon 12 weeks

Author

Nick de Meyer British Triathlon Federation level 3 Coach, Training Bible Master endurance coach

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Length

12 Weeks

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Plan Description

This plan is designed to take you to your first sprint triathlon race over the coourse of 12 weeks. Some of the days have 2 sessions, and some of them have back to back sessions, ie, bike to run to mimic your race and to get used to doing transitions.

The plan would be for someone who is used to exercising for on average 5-6 hours a week, building to 8 over the course of the plan, equalling 300 hours over the course of a year.

It will focus on technique, and building your aerobic fitness, which will help you to be ready for your first sprint triathlon



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:18 hrs 0:45 hrs
Bike x2
1:57 hrs 1:30 hrs
Swim x2
1:39 hrs 1:00 hrs
Strength x1
0:25 hrs 0:30 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:18 hrs 0:45 hrs
Bike
1:57 hrs 1:30 hrs
Swim
1:39 hrs 1:00 hrs
Strength
0:25 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

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