8 Week Sprint Triathlon Program

Author

Carole Yoshiwara

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim, 2 Strength, 2 Bike, 2 Run, 2 Day Off

Longest Workout

1554 m swim
0:43 hrs bike
0:39 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced masters weightloss multi day power based hr based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This is a comprehensive 8 week training program for a sprint triathlon, that also incorporates strength training as well.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:27
Training Load By Week
Average Weekly Training Hours: 03:27
Average Weekly Breakdown

Carole Yoshiwara

Yoshigirl Fitness

I was a NCAA Div. 1 swimmer at the University of Hawaii, turned half marathon runner and sprint and olympic length triathlete. I am a DC student at Palmer West College of Chiropractic beginning January 2019, and was previously a Physical Therapy Aide at a Boston hospital. I focus on strength training as well as swimming, and triathlons. I am also a Level 1 Certified Nutrition Coach from Precision Nutrition.

Back to Plan Details

Sample Day 1

0:35:00
23.3TSS
Hip Stability

This workout will be building up your hip stabilization so that you can progress to build strength and power later on. In all exercises remember to keep stomach tight.

Sample Day 1

732m

This workout should be easy and help get the feeling of the water back.

Sample Day 2

0:30:00
21TSS

This bike workout should be used to get the feeling of your bike legs back. Nothing too intense yet.

Sample Day 3

0:20:00
11.7TSS

This workout should be used to wake up those running legs, nothing too intense yet.

Sample Day 5

0:35:00
24.2TSS
Upper Body Stability

This workout will initiate the stabilization in your upper body, which will be needed in all 3 events. Remember to keep your stomach tight throughout.

Sample Day 5

732m

More drill work to get the feel of the water back.

Sample Day 6

0:30:00
21TSS

This bike workout should be used to get the feeling of your bike legs back. Nothing too intense yet.

8 Week Sprint Triathlon Program

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