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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:28

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

Sample Day 1
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 1
0:20:00
24.7TSS
20 Min Easy Run

Sample Day 2
0:39:00
34.7TSS
5X2 Min SST

Sample Day 2
0:20:00
24.7TSS
20 Min Easy Run

Sample Day 3
0:30:00
732m
800: 6X50

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
6X50
-Z2-3
-20 seconds rest
-Focus on long efficient strokes

COOL-DOWN
200 Pull

Sample Day 4
0:36:00
44.7TSS
4X1 Min @ Threshold

Sample Day 5
0:50:00
44.8TSS
5X2 Cadence Intervals

Conrad Goeringer
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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.