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NOVICE 10 Week Sprint Triathlon - Export Friendly to Zwift etc


Heather Casey, CSCS, USAT Level 2, USAT Elite Youth & Jr, Ironman Coach

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10 Weeks

Plan Specs

triathlon sprint beginner

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Plan Description

This is a 10 week training plan designed specifically for your sprint distance race.

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin or third party app such as Zwift, Trainer Road or Rouvy. This technology is a great benefit for training with greater accuracy and technology.

- Export Friendly
- Email support
- Convert to 1:1 coaching at any time!

New for this year, you can become a member of our team of athletes and gain support and camaraderie from others on our private Facebook page. We have an open forum for athletes to ask questions of our coaches plus training tips and videos. The membership is $25 a month for a basic membership or $75 a month to have a 30 min phone consultation in addition to your membership. Of course. the membership options are totally up to you but a really nice way to have extra support for a minimal fee. You can find out more on our website:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:40 hrs 1:20 hrs
0:40 hrs 0:40 hrs
0:52 hrs 0:35 hrs
0:02 hrs 0:10 hrs
2:06 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:40 hrs 1:20 hrs
0:40 hrs 0:40 hrs
0:52 hrs 0:35 hrs
0:02 hrs 0:10 hrs
2:06 hrs 1:30 hrs
—— ——

Training Load By Week

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Sample Day 1

(Interval) 4 x 50 fast / 25 easy, 8 x 25 fast

Warm up:
- 200 easy
- 8 x 50 descend 1-4,5-8 @ 15 sec rest
Main Set:
- 4 x 50 fast w/ 25 recovery between @ 30 sec rest
- 8 x 25 fast @ 15 sec rest
Cool down:
- Easy 100

Sample Day 1

4 Core Essentials (quick core)


- 60 sec High Plank Arm / Leg Raise
- 60 sec Slo-mo mountain climber
- 60 sec dead bug
- 60 sec hollow rock

Sample Day 2

(Interval) 5 x 2 Strong 90% FTP on 1 min recovery

Warm up:
- 10min easy spin, 80-90 RPM
Main set:
- 10 rounds: (2min strong 90% FTP on 1min easy recovery)
- 10 min endurance effort 70% FTP
Cool down:
- 5min easy spin

Sample Day 2

(Aerobic) 15 min

Maintain a low heart rate on aerobic base days. If you do not train with a heart rate monitor keep your perceived exertion (RPE) below 7 out of 10 at all times during these sessions.

Sample Day 3

(Aerobic) 10 x 100 variable speed

Warm up:
- Easy 400 warmup, mix in some back/breast
Main set:
10 x 100 as 2 rounds of: 
#1 - 25 strong, 75 easy 
#2 - 50 strong, 50 easy 
#3 - 75 strong, 25 easy 
#4 - 100 strong
#5 - 100 easy
Cool down:
- easy 100

Sample Day 3

Swim specific strength

- 1 X 15 scapular retraction (band pull apart)

- 1 x 15 face pull

- 1 x 15 tricep pull aparts

- 1 x Paloff press full ABCs facing each direction. Video demo shows cable but you will use your resistance band as used with above exercises.

- 3 x 20 Swim cord presses

Sample Day 4

(Interval) 4 x 2 min strong on 1 min recovery

Warm up:
- 10 min easy jog
Main set:
- 4 X 2 min strong running on 1min easy jog/walk
Cool down:
- 10min easy jog

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