Sprint-Distance Triathlon - Beginners to Intermediate 8 Week Plan
Author
Aloha Tri
All plans by this CoachLength
8 Weeks
Typical Week
1 Day Off, 1 Other, 3 Run, 3 Bike, 3 Swim
Longest Workout
0:50 hrs swim
1:20 hrs bike
1:00 hrs run
Plan Specs
triathlon sprint beginner intermediate hr based
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Summary
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.
Stats
Sample Day 1
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 1
Easy spin on the bike Zone 1-2. This can be done indoors or outdoors.
Sample Day 2
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 3
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 3
Ease into this at a slow jog at Zone 2-3. Keep this at an EZ pace.
Sample Day 4
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 5
Ride for 60-70 minutes today. Keep this longer distance on the road today staying aerobic with low intensity: Zone 1-2.