Working Triathlete Novice Sprint Triathlon Training Plan (8 Weeks, Threshold HR)

Author

Conrad Goeringer

All plans by this Coach

Length

8 Weeks

Typical Week

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

Longest Workout

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

Plan Specs

triathlon sprint beginner hr based pace based

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

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 threshold heart rate for the bike and threshold pace for run workouts (i.e. % of your cycling threshold heart rate and your threshold running pace). To set your threshold heart rate 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: 06:28
Training Load By Week
Average Weekly Training Hours: 06:28
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

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
31TSS
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

0:30:00
777m
850: 100, 75, 50, 25

WARM-UP
200 Easy (take breaks as needed)

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

MAIN-SET
(100, 75, 50, 25 )
-Z2 for 100, Z3 for others
-20 seconds rest

COOL-DOWN
200 Pull

Working Triathlete Novice Sprint Triathlon Training Plan (8 Weeks, Threshold HR)

$19.98 - Buy Now