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First Sprint Distance - Feel the glory of a finish - by Pro Coach Chris Decker

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Christian Decker

All plans by this Coach
No Ratings

Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Feel the glory of your first triathlon finish. Something even Ironman-Champions get addicted to. Do so and you'll be a lifetime member of the triathlon-family.

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to bring every year approximately 15-20 athletes to the finish of their first sprint triathlon. This plan is ideal for beginners who want to finish a sprint distance triathlon. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should be able to train for 40 minutes.

The workout schedule includes 5 sessions per week, plus 1 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs and bike sessions of 45 to 120 minutes at FTHR 69-83%.

Intervals/Speed Sessions: Sessions featuring intervals at FTP pace separated by easy recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: plans@triworx-coaching.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex2
2:24 hrs 2:00 hrs
Runx2
1:06 hrs 0:56 hrs
Day Offx2
—— ——
Swimx1
0:50 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
2:24 hrs 2:00 hrs
Run
1:06 hrs 0:56 hrs
Day Off
—— ——
Swim
0:50 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Christian Decker

triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris