Beginner Sprint in 8 weeks
Author: Louis Cicchino
Length: 8 Weeks
Tags: triathlon, sprint, intermediate
Typical Week: 3 Run, 2 Bike, 2 Swim, 1 Day Off
Longest Workout:
0:50 hrs swim
1:10 hrs bike
0:45 hrs run
Author: Louis Cicchino
Length: 8 Weeks
Tags: triathlon, sprint, intermediate
Typical Week: 3 Run, 2 Bike, 2 Swim, 1 Day Off
Longest Workout:
0:50 hrs swim
1:10 hrs bike
0:45 hrs run
Beginner Sprint in 8 weeks
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
10 min comfortable run building to Z3 for WarmUp (WU)
5 dynamic stretches (butt kicks, frankenstein walks, skips, side shuffles, grapevines)
15 min steady run at high Z2
15 minute WarmUp (WU) build from Z1 to high Z2
5x
2 min Z3 at 60 RPM
1 min Z1 spin at 90+ RPM
15 min steady Z2 at your comfortable cadence
WU 4 laps of 50 meters/yards Z1-Z2 totalling 200 with :25-:30 rest in between (RI)
4x 25 zipper drill (focus on rotation with the zipper) and 25 swim Z1-Z2 :30 RI
4x 50 focus on good technique with rotation Z1-Z2 :20 RI
10 min WU from Z1 to high Z2
2x
1 min at Z3 (moderate hard)
4 min at Z2
15 min WU from Z1 to high Z2
15 min steady effort at Z2 (control your breathing)
Find your running legs off the bike with a 10 min build from Z1 to high Z2 effort
5 min Z3 effort run
5 min Z2 effort run
WU 6 laps Z1-Z2 with rest as you need :25-:30 (RI)
4x 25 zipper drill with focus on rotation 25 swim with good technique :30 RI
8x 50's Z3 Moderate effort with :30 RI
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.