10 Week beginner sprint - Bike focus (includes functional strength training)
Author
Lyndsi Bieging - USAT level 1 certified coach and Team USA athlete
All plans by this CoachLength
10 Weeks
Typical Week
2 Swim, 1 Day Off, 2 Bike, 2 Run, 1 Strength
Longest Workout
1:00 hrs swim
1:00 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint beginner intermediate
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Summary
Ready to test your athletic ability in a sprint triathlon? If you are a beginner or intermediate level athlete this is 10 week plan will get you to the finish line. It includes detailed swim, bike, run, and strength workouts each week that will build from 5 - 7:30 hours of training per week. This plan includes more detail and advanced training for a bike focus.
Stats
Sample Day 1
100 swim, 100 kick, 100 pull
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4 X 50 with 10 secs rest between each set;
100 easy;
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50, 100, 200 fast, with 30 secs rest in between;
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100 easy
Total: 1,050
Sample Day 2
Warm-up should be about 15 minutes duration;
include about 5 minutes worth of Aerobic Zone effort;
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The main set is a 30 minute continuous effort which you split into thirds;
Aim for 15 minutes worth of effort at each of:
1- perceived exertion 3 (of 10);
2- perceived exertion 5-6 (of 10);
3- perceived exertion 7-8 (of 10);
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15mins easy cool down spinning
Sample Day 3
Aerobic Zone workouts are meant to be endurance/recovery workouts with an effort of 3-4 (out of 10).
Resist the urge to go hard and keep the effort level "steady."
Sample Day 4
200 swim
4 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
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4 x 100 (1 easy, 2 moderate, 3 hard, 4 easy)
100 easy
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200 cool down
Total = 1,000
Sample Day 5
Use a perceived effort of 3 (out of 10).
Recovery workouts are meant to be endurance/recovery workouts.
Resist the urge to go hard and keep the effort level "steady."
Focus on keeping your cadence between 80-90 rpm and keeping your form (relaxed shoulders, eyes forward, lifting through each pedal stroke)
Sample Day 7
100 swim; 100 kick; 100 pull
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6 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
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2 x 200 swim moderate (rest 1 minute between sets)
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100 easy
Total = 1,100
Sample Day 27
300 warm up
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5X100 (25 kick, 75 build swim), 15secs rest
200 pull
200 kick
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6X100 (10-15meters swim no breath, then the rest of the way breathe every 2-4-6 strokes and repeat), 20secs rest
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200 cool down
Total = 2,000