Beginner Sprint in 8 weeks
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Still have questions about this plan?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 | |
|---|---|---|---|
|
|
1:22 hrs | 0:45 hrs | |
|
|
1:48 hrs | 1:10 hrs | |
|
|
1:10 hrs | 0:50 hrs | |
|
|
—— | —— |
Training Load By Week
