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Beginner Sprint in 8 weeks

Author

Louis Cicchino

All plans by this Coach
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Length

8 Weeks

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Plan Description

This plan is for somebody who can swim 50 meters/yards (one lap) in the pool, bike for a sustained effort at 30 minutes and has run a stand alone 5K.

We will start by discussing efforts and zones by using the Rate of Perceived Exertion (RPE) scale and applying those to zones.

Zone1 will fall into 1-3 on the RPE scale and feels very light to easy
Z2 will fall into the 3-5 on the RPE scale and feels moderately light to moderate but still in conversation effort
Z3 is 5-7 on the RPE scale and is moderate with heavy breathing to mod/hard but able to talk a few words
Z4 is 7-9 on the RPE scale and is hard enough that you can't talk but you can hold this effort for 60 minutes
Z5 is a 10 on the RPE scale and is maximal effort



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:22 hrs 0:45 hrs
Bike x2
1:48 hrs 1:10 hrs
Swim x2
1:10 hrs 0:50 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
1:22 hrs 0:45 hrs
Bike
1:48 hrs 1:10 hrs
Swim
1:10 hrs 0:50 hrs
Day Off
—— ——

Training Load By Week


Louie Frank Cicchino

Accelero Endurance

AcceleroEndurance is a coaching company designed to inspire and challenge athletes at all levels through scientific based training methods. We welcome all athletes, of all abilities, from all walks of life, and strive to create a community of support in a fun and welcoming environment. Whether you’ve never done a tri before, or you’re a regular on the podium, we can develop training plans to fit your goals and lifestyle.

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