Intermediate Sprint Triathlon Base Program 1.0 - 10 weeks
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This Training Program is aimed at the Intermediate Sprint Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 10 weeks long: 1 Test Week, 8 Training Weeks, 1 Re-Test Week.
Training time builds from 6 hours and 20 minutes in the 1st training week to a maximum of 9 hours and 32 minutes in 8th training week.
After completing the tests in the Test Week, please email your results to firstname.lastname@example.org .
Your training zones will be calculated and emailed to you.
This is a free service.
After completing the tests in the Re-Test Week, please email your results to email@example.com .
Your training zones will be adjusted.
This is also a free service.
Requirements for this program –
You will need to have access to a 400m running track and Swimming Pool in the Test and Re-Test Weeks.
As the program is Heart Rate based, you have to have a Heart Rate Monitor. We whole-heartedly (See what we did there?) recommend the POLAR brand.
You should also include Flexibility and Core Training sessions when doing Endurance training.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:30 hrs||0:45 hrs|
|0:37 hrs||0:20 hrs|
|1:37 hrs||1:20 hrs|
|2:52 hrs||2:15 hrs|
Day Off x1
|1:06 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:30 hrs||0:45 hrs|
||0:37 hrs||0:20 hrs|
||1:37 hrs||1:20 hrs|
||2:52 hrs||2:15 hrs|
||1:06 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor