Sprint Triathlon Beginner

Average Weekly Training Hours 04:31
Training Load By Week
Average Weekly Training Hours 04:31
Training Load By Week

If you want to enter the world of Triathlon and looking a training plan easy to follow and want to have communication with your coach and are tight of time this program is perfect for you. The program includes • Duration 8 weeks • 1 to 5 hours training per week • 1 session per day • Longest workout 1 hour on weekend • Longest workout 1 hour from monday to friday • Instant online access to your program • Weekly structured planning • Detailed specific sessions • Link videos explaining the exercises • Weekly tip video • Triathlon Check List • 30minutes Coaching consultation before you start • 30minutes Coaching consultation one week before your race • One weekly consultation via e-mail For just USD$7.5 Per week

Sample Day 1
0:30:00
Easy Run

Warm Up
MP

Main Set
Run 30min Z1-Z2

Cool Down
SR

Sample Day 2
0:50:00
1372m
Sprint Beginner 1

Warm Up
100 Free style
100 Side swimming kick with board
100 Combined (4 Styles)
100 Side swimming kick with board

Drill
100 Kick face up arms on sides
100 Kick right side arms on sides
100 Kick left side arms on sides
100 Kick face down straight arms

Main Set
6 X 50 Front crawl 85% R15"
4 X 50 Amnea breaststroke r1min
(rest crawl)

Cool Down
100 Front swim kick board combined
(50 crawl, 50 breaststroke)
100 Combined
(50 Breaststroke, 50 crawl)

Sample Day 3
0:40:00
Run 40min

Warm Up
MP
Jog 10min Z1-Z2

Main Set
Run 25min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR

Sample Day 4
0:50:00
Strength Base 3X20 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 20 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front
- Rotate Right
- Rotate Left
- Front

Calves
Standing Calf Raises
- Parallel Feet
- Tips Together Separate Heels
- Tips Separate - Heels Together

Lower Back
- Hyperextensions (Back Extensions)

Abductors
- Thigh Abductor

Adductor
- Thigh Adductor

Quadriceps
- Leg Extensions

Hamstrings
- Lying Hamstrings Curl

Abs
Janda Sit-Up
- Front
- Right
- Left

Shoulders
- Alternating deltoid Raise

Biceps
- Dumbbell Bicep Curl

Triceps
- Bench Dips

Chest
- Bosu Ball Push-Up

Abs
Crunch
- Hands Overhead
- Oblique Crunches - On the floor Right
- Oblique Crunches - On the floor Left
- Lower Back Curl

Cool Down
SR

Sample Day 5
0:50:00
Bike

Warm Up
10min Z1-Z2 Easy Ride

Main Set
35min Z2-Z3 Constant pace

Cool Down
5min Z2-Z1 Easy Ride
SR

Sample Day 7
1:00:00
Brick

Warm Up
Bike 5min Z1-Z2 Easy Ride

Main Set
Bike 40min Z2-Z3
Run 15min Z2-Z3

Cool Down
Walk 3minutes
SR

Sample Day 8
0:30:00
Easy Ride

Bike 30min Z1-Z2
SR

Victor Hugo Moreno Contreras
|
Minimuri, Corre Natural, Corre Minimalista

We help you achieve your Trail / Triathlon goals and objectives taking care of Your Job, Your Family, and Your Finances

Each Training Plan includes:

  • Instant online access to your program
  • Weekly structured planning
  • Detailed specific sessions
  • Link videos explaining the exercises
  • Weekly tip video - Triathlon Check List
  • 30minutes Coaching consultation before you start
  • 30minutes Coaching consultation one week before your race
  • One weekly consultation via e-mail