Pool Sprint Beginners/Intermediate (balanced)
Author: The Triathlon Coaching Company
Length: 10 Weeks
Tags: triathlon, sprint, beginner, intermediate, power based, hr based
Typical Week: 3 Swim, 4 Run, 3 Bike
Longest Workout:
1:00 hrs swim
1:30 hrs bike
1:00 hrs run
Author: The Triathlon Coaching Company
Length: 10 Weeks
Tags: triathlon, sprint, beginner, intermediate, power based, hr based
Typical Week: 3 Swim, 4 Run, 3 Bike
Longest Workout:
1:00 hrs swim
1:30 hrs bike
1:00 hrs run
Pool Sprint Beginners/Intermediate (balanced)
This session is built towards a beginner/Intermediate athlete who can:
Swim for 45 mins between 1.45-2.15 per 100m
Bike for 60 mins
Run for 60 mins
The sessions build for 6 weeks then backs off for a recovery week. The plan then builds again up to race week on week 10 with the race planned for a Sunday. Look at the first day in the plan for the guidance notes around this plan including key explanations of the terminology used.
WU
3x100 FC
2x100 Kick
1x100 Pull
Main
4x50 single arm pull
2x100 75% effort
4x50 fists
2x100 75% Effort
WD
200 BK
WU
3x100 FC
2x100 Kick
100 Pull
Main
100 FC +10
200 Pull +20
300 FC +30
400 Pull +30
WD
4x100 BK/BR
10-15 min easy warm up
8x20 sec downhill strides (no more than 96 strides per minute ****1 stride is equal to 2 foot strikes)
walk back to start point for recovery
Z2 to end
60 min easy run with drills
Chris has many years coaching and teaching experience, is focused on developing athletes to reach their potential. He is passionate about helping others to succeed and understands the needs of the working athlete along with the worries and stresses that all athletes go through, beginners and advanced athletes alike. He has worked with athletes of various levels from total beginners all the way up to Age Group World Championship Qualifiers.