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Sprint Triathlon Training - Off Season

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
No Ratings

Length

4 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

This sprint triathlon training plan is FANTASTIC for the triathlete who wants to keep training in the off season. It has less intensity and more focus on form and building strength.

It's also great for the busy person working a 9-5 job through the week and has more time to train on the weekends. Weekday workouts are short but the weekends make up for it.

This plan is best suited for those with a season of sprint distance triathlon training under they belt. It is not suited for beginners with no prior experience.

After the 4 weeks are completed, take one week of active recovery, and repeat this plan again. This is a great way to stay in shape for the winter months until base training begins again for the upcoming season. Enjoy!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:29 hrs 0:40 hrs
1:01 hrs 0:32 hrs
2:00 hrs 1:00 hrs
0:27 hrs 0:15 hrs
0:40 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:29 hrs 0:40 hrs
1:01 hrs 0:32 hrs
2:00 hrs 1:00 hrs
0:27 hrs 0:15 hrs
0:40 hrs 0:20 hrs
—— ——

Training Load By Week


Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. 20 years experience. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
gofitlife.ca

Sample Day 1

0:20:00
Strength Training for Triathletes | Video

This strength training workout is great for triathletes. It is available on my Tammy Lee TV YouTube channel. Click the link below to get started:

https://youtu.be/jvlJrA7z_yk

Sample Day 1

0:12:00
6TSS
Full Body Stretch | Video

A full body stretch to enhance the recovery process. Use my video to guide you through or do your own routine:

https://www.youtube.com/watch?v=qNm8R9LNeH4&t

Sample Day 2

0:32:00
22.7TSS
Swim | 1 Min Builds x 2 sets

10 minute warm up with drills. Then 4 x 1 minute builds. Each 1 minute gets progressively harder and faster. Once all 4 builds are completed, take a 4 minute recovery swim. Then repeat the build again. Finish with a 10 minute cool down of easy meditative swimming. Focus on your breath.

Sample Day 3

0:29:00
19.7TSS
Progressive Run | 3 x 3 Min Build

Progressive Run Workout. Warm up 10 minutes. The main work build towards a faster pace. After build is done, run or walk a 10 minute cool down. Practice deep belly breathing during the walk to ignite recovery. Hydrate, stretch, & foam roll after.

Sample Day 4

0:30:00
23.3TSS
Swim | 10 Min Tempo

Warm up with form drills for the first 10 minutes. Keep it easy. Then do a form-focused 10 minute tempo swim. Tune into everything, including your breath. Cool down with an easy 10 minute meditative easy calming swim. Even though it's easy, still keep your form. Concentrate!

Sample Day 6

1:00:00
60TSS
Brick Bike with Hills

10 minute progressive warm up. Then ride the hills with a solid effort, getting your heart rate up to 80-85% by the time you crest the hill. Spin home for easy cool down for 10 minutes.

Sample Day 6

0:20:00
13.3TSS
Brick Run | 20 Min

Run easy to moderate effort after the bike.

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