Working Triathlete Novice Sprint Triathlon Training Plan (Threshold Pace and Power Based)

Author

Conrad Goeringer

All plans by this Coach

Length

9 Weeks

Typical Week

3 Swim, 4 Run, 3 Bike, 1 Day Off

Longest Workout

0:40 hrs swim
1:40 hrs bike
1:05 hrs run

Plan Specs

triathlon sprint beginner power based tss based

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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.

Training plan for relatively fit individuals (i.e. can bike 60 min, run 40 min and swim 500 yards continuously).

The plan keys off of your functional threshold power for the bike and threshold pace for run workouts (i.e. % of your cycling FTP and your threshold running pace). To set your threshold power and threshold running pace, refer to the following link:

https://www.workingtriathlete.com/establishing-training-intensity-zones

You can also key off of other metrics as per the chart at the following link:

https://www.workingtriathlete.com/intensity-zones-and-interpreting-workouts

For additional information (RPE, drills, exercises, setting thresholds etc.), see the following link:

https://www.workingtriathlete.com/resources

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:15
Training Load By Week
Average Weekly Training Hours: 06:15
Average Weekly Breakdown

Conrad Goeringer

Working Triathlete

Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.

Back to Plan Details

Sample Day 1

1:04:00
73.9TSS
FTP Test 20 Min

This workout is a field test to establish your functional threshold power, which is the maximum power you can put out for an hour. After a warm up, four openers and a 5-min high intensity effort, you will perform an all-out 20-min test. You should go as hard as you can during the 20-minute effort. Your average power over the interval multiplied by .95 is your FTP. Once you calculate it, update your threshold setting in your profile. All other workouts key off of this metric.

Sample Day 2

0:30:00
640m
700: 12X25

WARM-UP
100 Easy (take breaks as needed)

PRE-SET
2X100 Drills
-50 Kick with kick board
-25 Fist Drill
-25 Catch Up

MAIN-SET
12X25
-20 seconds rest
-Build

COOL-DOWN
100 Pull

Sample Day 2

0:20:00
24.7TSS
20 Min Easy Run

Sample Day 3

0:40:00
31.7TSS
Steady Aerobic 20

Sample Day 4

0:55:00
82.6TSS
Threshold Field Test or Race

-Warm up Z1-2 for 15 minutes
-Dynamic Stretching/Drills/Strides
-Run as hard as you can for 30 minutes. Maintain an intensity you think you can maintain for the entire 30 minutes. Track heart rate and pace. Your average heart rate over the last 20 minutes of the effort is your Threshold Heart Rate. Your average pace for the effort is your Threshold pace.
-Cool down Z1-2 for 10 minutes

Sample Day 6

0:40:00
33.9TSS
Cadence Intervals: 6X(1-1)

Sample Day 6

0:20:00
24.7TSS
20 Min Easy Run

Working Triathlete Novice Sprint Triathlon Training Plan (Threshold Pace and Power Based)

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