Phoenix Endurance: First-time Triathlete Sprint Plan (Rate of Perceived Effort Training)

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Phoenix Endurance: First-time Triathlete Sprint Plan (Rate of Perceived Effort Training)

Author

Christopher Carpenter

All plans by this Coach

Length

14 Weeks

Typical Week

1 Other, 2 Swim, 2 Bike, 2 Run, 1 Day Off

Longest Workout

0:29 hrs swim
1:20 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner

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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Summary


Ready to achieve your goal?


This 14-week program is designed specifically for beginner athletes who are new to structured triathlon training.

It is designed to gradually build fitness, boost confidence, and get you ready for race day. The first two weeks are prep weeks to help you ease into the structured plan. The next 12 weeks include the following phases: base, build, peak, taper, and race.

Required for this plan: Device to record time such as a watch or cell phone.



What you receive:


Unlimited coach communication via email.*

Detailed and straightforward workouts.

Realistic and achievable workouts designed to fit your schedule.

Structured periodization and a balanced training approach.

Encourages training consistency and to keep a daily exercise log.

Exportable workouts to compatible devices.

* When purchasing this plan, be sure to check the box when prompted to share your email address with Phoenix Endurance to allow for communication.



Why this plan is perfect for you:


This is a great starting point for the beginner triathlete because there is only one workout per day, expect during the build phase which incorporates brick workouts (a bike ride followed immediately by a run).

All of the workouts are based on your Rate of Perceived Effort (RPE) so there’s no need to purchase additional technological devices.

This plan starts with 1 hour of training per week for the first two week (prep phase) to ensure your bike is in working order, you have access to a swimming pool, a good pair of running shoes, and a device to record time.

The plan peaks with 4 hours and 30 minutes during week 12 (peak phase).

Additionally, our plans incorporate rest days and rest weeks to help prevent injury, allow your body to recover, and to absorb your training.



Questions?


For more information visit phoenixenduancecoaching.com or email Chris today!

We would love to hear from you! Share your triathlon results and any feedback about this training plan.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:44
Training Load By Week
Average Weekly Training Hours: 02:44
Average Weekly Breakdown

Christopher Carpenter

Phoenix Endurance LLC

Phoenix Endurance is a coaching company that creates personalized training plans to build endurance and prepare you for race day. Our mission is to inspire a love of fitness, the value of hard work, and the fulfillment of reaching your goals. Whether you are looking to start a physical fitness program for the first time, or are you an elite athlete looking for a competitive edge, Phoenix Endurance is right for you!
Learn more at https://www.phoenixendurancecoaching.com/

Sample Day 1

0:12:00
549m
Foundation Swim

Warm up:
150 @ 1-2 RPE

Main set:
3x100 @ 3-4 RPE w/ :20 rest

Cool down:
150 @ 1-2 RPE

Sample Day 3

0:30:00
21.7TSS
Foundation Bike

Warm up:
5 min @ 1-2 RPE

Main set:
20 min @ 3-4 RPE

Cool down:
5 min @ 1-2 RPE

Sample Day 5

0:20:00
13.3TSS
Foundation Run

Warm up:
5 min @ 1-2 RPE

Main set:
10 min @ 3-4 RPE

Cool down:
5 min @ 1-2 RPE

Sample Day 8

0:12:00
549m
Foundation Swim

Warm up:
100 @ 1-2 RPE

Main set:
2x200 @ 3-4 RPE w/ :30 rest

Cool down:
100 @ 1-2 RPE

Sample Day 10

0:30:00
21.7TSS
Foundation Bike

Warm up:
5 min @ 1-2 RPE

Main set:
20 min @ 3-4 RPE

Cool down:
5 min @ 1-2 RPE

Sample Day 12

0:20:00
13.3TSS
Foundation Run

Warm up:
5 min @ 1-2 RPE

Main set:
10 min @ 3-4 RPE

Cool down:
5 min @ 1-2 RPE

Sample Day 15

0:12:00
549m
Foundation Swim

Warm up:
100 @ 1-2 RPE

5x100 @ 3-4 RPE w/ :20 rest

Cool down:
100 @ 1-2 RPE

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