Phil's Beginner Sprint Triathlon (4~6 hrs/wk) + Email Access to Coach: 36 Weeks

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Warm Up:
2 x (50 FS in Z2 + 20 sec rests),

Main Set:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.

Warm Down:
100 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 18)
8. Bird Dog: 2 x 7 (Exercise 19)
9. Plank: 1 x 2 (Exercise 21)
10. Reverse Crunch: 2 x 12 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

This fitness test helps you to set your power or heart rate thresholds for Training Peaks. 

Warm Up:
5 mins in Z2. 

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Lat & Front Raise Combo: 2 x 8 (Exercise 11)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Dumbbell Pullover: 2 x 12 (Exercise 15)
7. Tricep Dip: 2 x 10 (Exercise 17)
8. Lying Hip Abduction: 2 x 10 (Exercise 20)
9. Plank: 1 x 2 (Exercise 21)
10. Spider Climber: 2 x 7 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 Drill* in Z2 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Main Set:
1 x (100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z3 + 25 secs rest),
1 x (100 Pull in Z2 + 20 secs rest),
1 x (100 FS in Z3 + 25 secs rest).

Warm Down:
1 x (50 Choice in Z2 + 50 FS in Z2).

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.