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TPS Garmin Beginner Sprint Triathlon Plan - 12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Saunders

All plans by this Coach
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Length

12 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

As appears on Garmin Connect this training plan is to be used in conjunction with a Garmin GPS multisport device or devices. The plan is written so that each session is easy to understand and can be uploaded to your device so your device acts as your coach for each session, guiding you through every step.
The plan is intended to be used as a starting point and is meant to be flexible, so move sessions and days around to fit in with your life when you need to, but try to avoid cramming too many hard sessions back to back. If you don’t have enough time to complete a full session, go out and do what you can. A 10-minute run is better than no run at all and it reminds the body what you are training for.
This plan assumes the athlete is starting from a low to medium aerobic base of fitness.
The zones used work off maximum hear rate(MHR):

Zone 1: 65-72% of MHR
Zone 2: 73-80% of MHR
Zone 3: 81-83% of MHR
Zone 4: 84-89% of MHR
Zone 5: 90-100% of MHR

If you come from a single sports background, consider replacing one session in that sport with your weakest discipline once every 2–3 weeks.
Aim to be as consistent as possible. Consistency is the key to athletic improvement. Take the long view: you won’t develop much in a week but you can progress a lot in 12 weeks.

Good luck and enjoy the journey.

Email nicktpscoach@gmail.com for any questions or changes you would like to make to work around your schedule



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:13 hrs 1:00 hrs
Bike x2
2:05 hrs 1:40 hrs
Swim x2
1:14 hrs 0:50 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:13 hrs 1:00 hrs
Bike
2:05 hrs 1:40 hrs
Swim
1:14 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.
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