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Sprint-Distance Triathlon - Beginners to Intermediate 8 Week Plan

Author

Aloha Tri

All plans by this Coach
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Length

8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
1:39 hrs 1:00 hrs
Bikex3
2:27 hrs 1:20 hrs
Swimx3
1:33 hrs 0:50 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:39 hrs 1:00 hrs
Bike
2:27 hrs 1:20 hrs
Swim
1:33 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rav Dighe

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.

Sample Day 1

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 1

0:30:00
Easy Spin S1

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

Sample Day 2

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 3

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 3

0:20:00
EZ Run

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

Sample Day 4

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 5

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.

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