Sprint-Distance Triathlon - Beginners to Intermediate 8 Week Plan

Average Weekly Training Hours 05:40
Training Load By Week
Average Weekly Training Hours 05:40
Training Load By Week

This 8 week plan has everything you need to get you to the finish line. This plan is suitable for those athletes who are looking to dip their toes into the world of triathlon. It is a template to success for both beginners and seasoned athletes alike.

Sample Day 2
0:30:00
Running Accelerations

WU: 10-15 minute building speed

MS: On your choice of surface do 6-8 x 30 second accelerations at Zone 3-4 with 1 minute recoveries. Try not to go at top speed here. The aim is to accelerate all the way until the end of the 30 seconds intervals.

WD: 10 minutes of easy running.

Sample Day 2
0:30:00
Easy Spin S1

Easy spin on the bike Zone 1-2. This can be done indoors or outdoors.

Sample Day 3
0:40:00
Swim - Drills

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Distance: 750-1000m

Sample Day 4
0:30:00
Indoor Cycle Session - Spinning Intervals

WU: 10 minutes spinning

MS: 5 x 2 minutes at 95-100 RPM Cadence with 2 minutes recovery (RI) Gearing - choice.

WD: 5 minutes EZ

Sample Day 4
0:20:00
EZ Run

Ease into this at a slow jog at Zone 2-3. Keep this at an EZ pace.

Sample Day 5
0:30:00
Zone 2 Swim - 50's

WU: 400 easy swim.

MS:
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.

WD: 100 easy swim.

Total—1000

Sample Day 6
1:00:00
Endurance Ride S1

Ride for 60-70 minutes today. Keep this longer distance on the road today staying aerobic with low intensity: Zone 1-2.

Rav Dighe
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Aloha Tri Ltd.

Planning your own training can be difficult, no matter if you are new to triathlon or an experienced athlete. Aloha Tri provides personalised coaching programmes for all levels of experience: Strength training, Ironman training, running, swimming, cycling, group sessions, corporate training.

We also have ready-made 12 -20 week programmes that focus on specific events. Prices on application.