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 Coach

Length

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
Average Weekly Breakdown

Lyndsi Bieging

TriCoach - Lyndsi Bieging

I have been an athlete all my life and started endurance sports in 1998. I have raced sprint to Ironman triathlons and specialize in programs for beginners to experienced athletes that include recovery, motivation and experience expertise!

I offer monthly coaching and training programs for triathlon or any endurance sport, as well one-on-one individualized coaching for S/B/R and strength. My costs are dependent on athlete needs. Please reach out for more information! lyndsipartin@gmail.com

Back to Plan Details

Sample Day 1

1:00:00
10TSS
Build swim

100 swim, 100 kick, 100 pull
+++
4 X 50 with 10 secs rest between each set;
100 easy;
+++
50, 100, 200 fast, with 30 secs rest in between;
+++
100 easy

Total: 1,050

Sample Day 2

1:00:00
10TSS
Aerobic zone build

Warm-up should be about 15 minutes duration;
include about 5 minutes worth of Aerobic Zone effort;
+++
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);
+++
15mins easy cool down spinning

Sample Day 3

1:00:00
10TSS
Aerobic Endurance

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

0:45:00
5TSS
Easy recovery swim

200 swim
4 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
4 x 100 (1 easy, 2 moderate, 3 hard, 4 easy)
100 easy
+++
200 cool down

Total = 1,000

Sample Day 5

0:30:00
5TSS
Recovery

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

1:00:00
10TSS
Drills and 200's

100 swim; 100 kick; 100 pull
+++
6 x 50 (25 drill, 25 swim) (rest 30 seconds between 50's)
+++
2 x 200 swim moderate (rest 1 minute between sets)
+++
100 easy

Total = 1,100

Sample Day 27

1:00:00
10TSS
Breath control - Brick 1

300 warm up
+++
5X100 (25 kick, 75 build swim), 15secs rest
200 pull
200 kick
+++
6X100 (10-15meters swim no breath, then the rest of the way breathe every 2-4-6 strokes and repeat), 20secs rest
+++
200 cool down

Total = 2,000

10 Week beginner sprint - Bike focus (includes functional strength training)

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