15 week Beginner Sprint Triathlon $158.00-Kim Boere USAT L1/CSCS

Author

Kim Stevens

Length

15 Weeks

Typical Week

2 Day Off, 2 Swim, 2 Bike, 1 Run, 1 Brick

Longest Workout

0:45 hrs swim
1:00 hrs bike
0:45 hrs run

Plan Specs

triathlon sprint

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Summary

15 week Beginner Sprint Triathlon $158.00-Kim Boere USAT L1/CSCS User should be able to exercise 4-7 hours per week. Should be able to demonstrate basic swimming skills as well as basic bike handling skills. Running is not a prerequisite. This plan is great for a first timer or a beginner with a couple of races under their belt looking to improve their race time. This plan is based on a .25-.5 mile swim, 10-15 mile bike, 3.1 mile run.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:03
Training Load By Week
Average Weekly Training Hours: 05:03
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:19:59
Continuous swim

WU: 5 minutes alternating slow-fast pacing. Play with different strokes while warming up.

MS: 10-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant? Pace yourself and slow down if you start breathing too hard.

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Total: 20 minutes

Sample Day 2

1:00:00
Easy ride

Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 3

0:30:00
No zone 3 or above.

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 5

0:30:00
Drills with tools

Warm Up

100 swim.

100 kick.

100 Pull Buoy

100 Swim with Fins

Main Set:

200 Swim continuous.

CD: 100 easy swim
Total: 700

Sample Day 5

1:00:00
Steady, moderate effort

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Sample Day 6

1:00:00
B30 + R30 @ 2-3

Endurance brick. Bike moderate to long in mostly heart rate 1-3 zones. Transition to a medium duration run in heart rate 2-3 zones.

Sample Day 8

0:30:00
Drills with tools

Warm Up

100 swim.

100 kick.

100 Pull Buoy

100 Swim with Fins

Main Set:

200 Swim continuous.

CD: 100 easy swim
Total: 700

15 week Beginner Sprint Triathlon $158.00-Kim Boere USAT L1/CSCS

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