Phoenix Endurance: First-time Triathlete Sprint Plan (Heart Rate/Swim Pace Training)

Average Weekly Training Hours 03:03
Training Load By Week
Average Weekly Training Hours 03:03
Training Load By Week


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: Heart Rate Monitor (HRM) and a 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).

The first two weeks of workouts (prep phase) are based on your Rate of Perceived Effort (RPE). These prep weeks include 1 hour of training each to ensure your bike is in working order, you have access to a swimming pool, a good pair of running shoes, a HRM, and a device to record time.

The following 12 weeks are based on your personal heart rate zones and swim pace. 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.


Sample Day 2
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 4
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 6
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 16
0:12:00
549m
Foundation Swim

Warm up:
100 @ Zone 1

Main set:
4x100 @ Zone 2 w/ :20 rest

Cool down:
100 @ Zone 1

Sample Day 17
0:30:00
20TSS
Foundation Bike

Warm up:
5 min @ Zone 1

Main set:
20 min @ Zone 2

Cool down:
5 min @ Zone 1

Sample Day 18
0:20:00
16.7TSS
Foundation Run

Warm up:
5 min @ Zone 1

Main set:
10 min @ Zone 2

Cool down:
5 min @ Zone 1

Sample Day 19
0:14:00
640m
Foundation Swim

Warm up:
150 @ Zone 1

Main set:
400 @ Zone 2

Cool down:
150 @ Zone 1

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/