Sprint Distance Triathlon Training Plan / Non-4DP / Designed for Strength Training

Average Weekly Training Hours 05:29
Training Load By Week
Average Weekly Training Hours 05:29
Training Load By Week

Welcome to the 10 Week Novice Triathlon training plan, designed to introduce you to structured multi-sport training and get you ready for your first triathlons! Over the next 10 weeks you will push yourself to your limits on the bike, in the pool and on the track - all in the name of Suffering! This plan is designed to keep the total time commitment to a minimum while maximizing your fitness gains.

As a multi-disciplined athlete your body takes more of a beating than most. To offset some of that wear and tear we have integrated our new yoga videos to keep you limber and help boost your core strength. All that stands between a fitter, faster and all around more BADASS version of yourself is 10 weeks of Suffering, which, as a Sufferlandrian, is what you live for!

This plan also incorporates The Sufferfest Strength Training Programme to progressively build functional strength in a way that will increase your power and endurance, reduce the likelihood of injury, and improve your overall health.

Sample Day 1
Add Strength

Before selecting which Level of SUFSTR you want to add to this Strength Optimized Training Plan check out what we recommend based on your previous strength training experience thesuf.com/ChooseYourLevel

Those going with the Beginner series will want to follow this link

Those going with the Intermediate series will want to follow this link

When applying your Strength Plan onto this existing plan it is very important that the selected "Start Date" for both plans are the same date. For most people we recommend starting these plans on a Monday.

Sample Day 1
Fitness Test: Full Frontal

Full Frontal, the 4DP(™) fitness test, is the only test that exposes every aspect of your unique physiology in a single hour. Developed by elite cycling coach Neal Henderson, founder of APEX Coaching, and based on more than 10 years of testing athletes, this test will provide you with a complete personal power profile and identify your rider type.

All you have to do is completely destroy yourself over 4 different efforts:
- A pair of 7 second sprints
- A 5 minute flat out effort
- A 20 minute threshold effort
- A final 1 minute killer

Once you come out the other side of Full Frontal you'll get your profile and rider type. From then on, every Sufferfest Video will be customized to your abilities to ensure no session is too hard or too easy. Not only do you get customized workouts with Full Frontal, you will also get to see the exact areas where you shine. You will also get insight into the areas where you might need to do some work, giving you the road map of where you should guide your training until your next exposure to Full Frontal.

Sample Day 1
Adding Yoga

In addition to all of the awesome video workouts you have access too in The Sufferfest app, there is also an entire library of Yoga videos to choose from!
After your recovery spin, load up one of the following Sufferfest Yoga videos to see what they are all about!

Recovery Booster

Loosen Neck and Shoulders

Yoga in Couchlandria: The Office

Sample Day 1
Training Your Brain: Add Mental Toughness to your Plan

Endurance exercise is equal parts physical and mental, so why only train half of the equation?

Go into the "Mental Training" activities tab and take 6 minutes to complete "Intro to the Sufferfest Mental Training Program"

Even if you had no intention of adding Mental Training to your daily to-do list, give this first part a listen, you might just be surprised!

If you decide you want to up your Mental Game (and why wouldn't you?) you can add the Mental Training Program into TrainingPeaks by following this link:

Sample Day 2
5k Pace Test **Before Strength**

This run is designed to establish your running zones in order to improve your fitness in this discipline. We strongly recommend using a heart rate monitor and an app on your phone/watch device to record your performance data.

To start, you will want to download and print off this page outlining your Running Zones

For this test, you will need to track your time to complete a 5 kilometer run and your average heart rate for the final 20 minutes of your 5K run. Your running threshold pace (RTP) is determined by adding 15 seconds to the average of your 1 kilometer splits.

For best results, find a flat running track or loop with distance markers or use your phone or specialised device to track your distance.

Here’s what you need to do in order to crush this workout:

15 minute warm-up: Begin with 10 minutes of very easy running/jogging. Then build up progressively from RPE 2 to RPE 7 for 5 minutes
Activation 1: Run 2 X 90 second builds from RPE 4 to RPE 7 with 60-90 seconds easy jogging in between.
Activation 2: Finish with 4-6 X 80m strides (see definition on ‘Strides’) with 30 seconds rest between.
Test time: You’re now ready to begin your 5K test. If you aren’t sure what pace you can sustain keep the RPE around 7 for the first 1500m, and then build from that pace if you’re feeling good. Try to monitor your 1K splits to see if you are fading or staying strong throughout the run.
Cool-down: Easy jog or walk for 5-10 min until you are fully cooled down. If you have a heart rate monitor aim to keep moving until your Heart Rate returns to Z1, or drops to about 65% of the max heart rate you hit during the test.

Once you’ve cool-down, analyse your time for the full 5K and average heart heart rate for the last 20 minutes. To calculate your RTP add 15 seconds to your average kilometer splits. To calculate your running threshold heart rate (RTHR) you will want to take your average for this run and subtract 10bpm. You can then map your running zones to your RTP and RTHR in the ‘Running Zones’ sheet.

You’re now ready to use this information to transform your running fitness!

Sample Day 3
Recovery Spin

Very easy ride
Resist the temptation to go harder or faster.
Power should remain under 50% of FTP the entire time, and Heart Rate should never go above Z1

Sample Day 3
Before getting started: Tri Training Tips

To help you make the most out of this training plan we have created a series of articles to help walk you through some issues and commonly asked questions that will likely pop up for you in the coming weeks.

A little extra reading now will go a long way in ensuring your success!

Meet your coaches

Basic Notes/ FAQ

Why you should add in Yoga

Tips Tricks and Definitions for triathlon