Beginner Sprint Triathlon Plan (8 week; 18 mile bike leg)

Author

Carl Regenauer

All plans by this Coach

Length

8 Weeks

Typical Week

1 Other, 2 Bike, 2 Swim, 2 Run

Longest Workout

549 m swim
0:49 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner

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Summary

This plan is designed for a beginner triathlete to get across the finish line comfortably in a sprint triathlon. The base fitness level assumed is low.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:41
Training Load By Week
Average Weekly Training Hours: 01:41
Average Weekly Breakdown

Carl Regenauer

T3 Coaching

My primary coaching activity is developing and following customized interactive training plans for athletes. I also provide any other guidance required for my athletes who receive these plans, including one-on-one sessions, race planning, and nutrition planning.

I also provide one-on-one or group consults on any triathlon-related subjects.

Back to Plan Details

Sample Day 1

0:30:00
Easy Ride

30 minutes of easy riding
Every 5th minute, shift to a lower gear, raise cadence, and go faster for 30 seconds

Sample Day 2

274m
Easy Drilling - 300 yards

Repeat this 3 times for a warmup:
[swim 25, rest for 2 breaths]
Repeat this set 3 times:
[swim 25 yards with your fists closed
rest for three deep breaths
swim 50 yards normal
rest four breaths]

Sample Day 3

0:15:00
Short Run

5 minutes easy jog
2 minutes run at perceived exertion of 8
1 minute easy jog
2 minutes run at perceived exertion of 8
5 minutes easy jog

Sample Day 5

366m
400 yards in 50s

50 easy, rest for three breaths
50 easy, rest for three breaths
50 a little faster, rest for four breaths
50 faster yet, rest for five breaths
50 easy, rest for three breaths
50 a little faster, rest for four breaths
50 faster yet, rest for five breaths
50 easy

Sample Day 5

0:30:00
Fast Intervals

10 minutes easy to warm up, but raise cadence a few times
Do this 5 times in a row:
[1 minute all out/1 minute easy recovery]
10 minutes easy to cool down

Sample Day 6

0:20:00
Easy Run

20 minutes of easy running

Sample Day 8

0:30:00
Moderate Effort Ride

Ride 30 minutes as:
10 minutes building to a perceived exertion of 7
20 minutes at 7

Beginner Sprint Triathlon Plan (8 week; 18 mile bike leg)

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