sprint triathlon off season beginner workout route

Average Weekly Training Hours 02:32
Training Load By Week
Average Weekly Training Hours 02:32
Training Load By Week

8 Week off season jump start program, designed to get you back into the swing of training. This is sprint distance course plan for those who do not have a lot of training time. The longest day is 45 min, but with increased intensity in days we are looking to build a good base for going into the beginning of your triathlon season. This course is also great for someone who has never done a triathlon and looking to get there feet wet but need a little guidance on where to start

Sample Day 1
0:30:00
6.7TSS
30 min easy

nice easy ride, if you have a heart rate monitor try to keep in zone 1-2. We are working on just getting your legs back.

Sample Day 2
0:30:00
rest day

rest days are for stretching and recovery, go for a small walk just to stay active

Sample Day 3
0:30:00
6.7TSS
30 min easy

nice easy ride, if you have a heart rate monitor try to keep in zone 1-2. We are working on just getting your legs back.

Sample Day 4
1mi
easy 1 mi run

just find a nice comfortable pace try and keep your heart rate down zone 2-3

Sample Day 5
0:30:00
rest day

rest days are for stretching and recovery, go for a small walk just to stay active

Sample Day 6
200m

we are just working on form. Do not go hard, stop and rest after each lap in the pool.
25m x 8 laps

Sample Day 7
0:45:00
6.7TSS

Larry Lamonica

My goal is to help guild athletes that are looking to try and figure out where to start with their fitness. I am doing this through my own experiences on what has helped me and what has not.