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Intermediate Sprint Triathlon Base Program 1.0 - 10 weeks

Author

Multi Sport Coaching

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Length

10 Weeks

Refund Policy

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 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 test@multisportcoaching.co.za .
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 test@multisportcoaching.co.za .
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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
1:30 hrs 0:45 hrs
Other x2
0:37 hrs 0:20 hrs
Run x2
1:37 hrs 1:20 hrs
Bike x2
2:52 hrs 2:15 hrs
Day Off x1
—— ——
Brick x1
1:06 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
1:30 hrs 0:45 hrs
Other
0:37 hrs 0:20 hrs
Run
1:37 hrs 1:20 hrs
Bike
2:52 hrs 2:15 hrs
Day Off
—— ——
Brick
1:06 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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