Intermediate Sprint Triathlon Base Program 2.0 - 10 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:47

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 9 hours and 30 minutes in the 1st training week to a maximum of 11 hours and 55 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.

Sample Day 1
1:02:00
63.8TSS
Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1


*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:
https://multisportcoaching.co.za/performance-data/

Sample Day 2
1:00:00
47.5TSS
Bike Endurance

WU:
10 mins Z1

MS:
45 mins MAF

LD:
5 mins Z1

Sample Day 3
0:45:00
2000m
Swim: CSS Test

Download attached PDF
WU: (Warm Up)

200m swim long and easy
200m kick with a board
200m swim at a medium pace
100m kick with a board
6 x 50m building to race pace on 60 secs

Rest 1 min

MS: (Main Set)
400m Time Trial
Rest 1 min
200m swim long and easy
Rest 1 min
200m Time Trial

LD: (Loosen Down)
200m swim long and easy

Sample Day 4
0:30:00
22.5TSS
Medium Run

WU:
10 mins Z1

MS:
15 mins MAF

LD:
5 mins Z1

Sample Day 5
1:15:00
75TSS
Bike Test - 20 min FTP

Download the PDF attached

WU:
20 mins easy
3 x 1 min "wind up's" with a 1 min easy between (100 RPM pedal cadence)
5 mins easy spin

MS:
5 mins all out (hard at first, but not so hard that you can't complete the effort)
10 mins easy
20 mins TT effort (like the previous 5-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)

LD:
15 mins easy spin

Sample Day 6
1:30:00
75TSS
Bike Endurance

90 mins MAF

Sample Day 8
0:40:00
1900m
Swim Drills and Kicking

WU:
200m swim
200m pullbouy
200m kick

MS:
11 x 100m (25m kick no board, 50m Catch Up drill, 25m swim)

LD:
200m easy swim

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.