Intermediate Sprint Triathlon Base Training + Strength
Intermediate Sprint Triathlon Base Training + Strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
❗️UPDATED APR 2024❗️
This plan has been updated to include the new features. First, this is a BASE TRAINING plan. It is NOT a race plan. Use this plan for building a base before transitioning to the competitive build.
I have coached hundreds of triathletes and this plan has been tried, tested and true. I use appropriate training principles and guidelines that are standard throughout our sport. PLEASE, if you see something wrong with this plan let me know as I do not understand why it has a rating under 4 stars. I have used it with my own athletes with great success.
NEW: There is an optional baseline test in the first week and final week. This way users can measure their progress and identity weaknesses and strengths for the next stage of their training. If you are not assessing, you are guessing.
Keep in mind this is only a 4-week plan. Ideally, I would suggest 8 - 12 weeks of base work when training for a sprint triathlon, depending on the athletes current fitness level and previous training experience. You can repeat this plan to create 8 or 12 weeks of training.
NEW: Now includes a detailed strength training plan with full-featured videos and a printable guide.
NEW: Now includes 20 high-protein post-workout recipe ebook.
PLAN DETAILS:
This plan is most suitable for the intermediate triathlete beginning their base training (base 1) for a Sprint Triathlon. This plan uses MAX HEART RATE to establish training zones in each workout. It focuses mostly on duration (time under tension).
The training structure is simple enough to follow but progresses with each week and each workout. The intervals increase in time as the goal is to increase aerobic capacity. The plan requires at minimum 6 training hours per week in the first week. In the final week, the athlete will have over 8 hours of training in that week.
A detailed strength training plan is also included and the user can download and print a copy to follow along. There is a guided workout video to go with it for demonstrations and instruction on proper lifting form.
If you have any questions about this training plan, please reach out to me: tammy@gofitlife.ca
Also, if you are unhappy with this training plan, also reach out to me so I can make things better and improve my plan for future athletes.
Happy Training!
Coach Tammy Lee | GO FIT LIFE
Endurance Coach and Educator
NCCP Certified, TrainingPeaks Level 1 Coach
canfitpro PRO TRAINER
24 years and counting...
Learn more: https://gofitlife.ca
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
01:06:00 | 00:50:00 |
|
Bike
x4
|
02:04:00 | 01:22:00 |
|
Swim
x3
|
02:07:00 | 01:00:00 |
|
Strength
x2
|
01:00:00 | 00:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:06:00 | 00:50:00 | |
|
|
02:04:00 | 01:22:00 | |
|
|
02:07:00 | 01:00:00 | |
|
|
01:00:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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