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9 week Beginner Sprint Triathlon Training Plan


Sara Crawford, Nitro Triathlon Coaching LLC

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9 Weeks

Plan Description

This 9 week sprint triathlon training plan is perfect for the first time triathlete. All workouts are written in Zones using Rate of Perceived Exertion (RPE) with Zone 1 being very easy and Zone 5 being all out. Weekly training totals are 5-7hrs per week with 2 runs, 2 swims, 2 bikes, and 2 strength sessions. The plan is written as Tuesdays as a day off, but you can shift the training around to fit your own schedule. Try to keep each workout type separated by a day (i.e. don't swim, bike or run two days in a row - not counting transition runs). Each bike ride has a short transition run after it to get your legs used to running off the bike, which is one of the hardest things to learn. The running workouts start with a walk-run combination to ease you into the training.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:21:00 00:45:00
Bike x3
01:52:00 01:20:00
Strength x2
01:13:00 00:45:00
Swim x2
01:04:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:21:00 00:45:00
01:52:00 01:20:00
01:13:00 00:45:00
01:04:00 01:00:00
Day Off
—— ——

Training Load By Week

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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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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