Achieve your best ever race-fitness from 3-6 hrs training per week!
"I really like your style and feel that I have a virtual coach at my side during training. After I do my first sprint triathlon next week I’d like to sign up for another plan." Toby Garritt, Bali, May 2017
"Your plan combined with TrainingPeaks is perfect. It made my first triathlon season very enjoyable. Although I was nervous going into the Sprint, I absolutely crushed it. Came in 3rd place in the Newbie division. When I crossed the finish line I felt great!" Mike O'Reilly, August 2018
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This plan is designed to get you in peak shape for your target "A" race at Sprint Distance, although you can include other events too. There are 2 swims, 2 cycles, 2 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To commence this plan you should already be able to swim 800m with frequent rests, ride 25 mins, run 15 mins, not all on same day. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-2 (easy/steady).
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
This test helps you to measure fitness and create accurate training zones.
2x50FC in Z2 + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins rest/active recovery
1x200FC maximal effort time trial, record time.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
5mins in Z2.
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
Light spin for 5 mins and then gentle stretching
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.
Guide to swim abbreviations is here:
All with 20 secs rests:
100FC in Zone 2,
100KICK as (50 in Zone 2, 50 in Zone 4),
100FC in Zone 2.
2x200 as (100FC in Zone 3, 100PULL in Zone 2) +30secs rest.
100 in Zone 2 as (50FC/50KICK).
Please click on the link below for your guide to the strength and conditioning workouts.
A nice steady run, mainly in Zone 2. This can be a jog/walk.
A nice steady ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.