FREE Super Sprint Distance Taster Plan – Use code: "FREEPLAN" at checkout

Author

Tri Training Harder

All plans by this Coach

Length

2 Weeks

Typical Week

1 Day Off, 1 Other, 3 Swim, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
1:04 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner intermediate multi day power based hr based pace based tss based

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Summary

This is a FREE download plan designed for you to "try before you buy" a full TTH training plan. Use code: "FREEPLAN" at checkout to receive the plan for free.

Why Buy Our Plan?


  • Designed by experienced, professional coaches at Tri Training Harder

  • Coach on hand at any point throughout your plan if needed

  • Over 8 years of coaching & training camp experience

  • Extensive video and blog library full of useful coaching and training tips

  • Great functionality and value for money!


  • Schedule

    We recognise that most people have more time to train at the weekend, as such the longer sessions are scheduled for the weekend, with weekday sessions kept shorter.

    What Gadgets do I need?

    You can complete this plan using your sense of feel (RPE) and a timer (e.g. stop watch). However, you can also use more advanced metrics like heart rate monitors, or power meters, link sessions to Zwift (or equivalent) using the session builder or even use running power meters – you can go as technological as you want! Each session allows you to choose what works best for you in the description and you can train in your preferred manner.

    Do I get any more assistance?

    If you want more assistance, just be in touch and we can connect you with a coach who can review your training, talk you through any concerns or questions you have make any adjustments if you need it.

    Furthermore, throughout the training plan, you also get links to helpful articles and videos to see how to do drills, learn more about the race and give you some psychological tools.

    Want more information?


    Contact us to speak to a professional Coach.
    Head to our blog for the latest coaching articles.
    Browse all of our training plans here.
    Find out more about Tri Training Harder: click here.

    Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 06:07
    Training Load By Week
    Average Weekly Training Hours: 06:07
    Average Weekly Breakdown

    Tri Training Harder

    Tri Training Harder

    Tri Training Harder is a triathlon coaching company at the cutting edge of a rapidly evolving industry. TTH specialises in innovative, state-of-the-art coaching for both individuals and groups. Run by triathletes, for triathletes, we take pride in looking at all aspects of triathlon from a different perspective.

    Our vision is that Tri Training Harder will provide a trusted community of consistent and highly competent coaches eager to enhance their own development as well as their peers’.

    Back to Plan Details

    Sample Day 1

    1:00:00
    1200m
    30TSS
    SWIM TECHNIQUE

    The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions. --------------- Warm Up: 400m Own choice --------------- Main Set: 2x: 100m Kick (with fins), 10 seconds recovery 100m as 50m Bubble bubble breathe, 50m F/C building through the 50m, 15 seconds recovery 50m side kick, left side, 50m side kick right side focussing on a controlled swimming stroke,10 seconds recovery ––– 100m F/C sighting every 5th stroke. -------------- Cool Down: 100m mixed stroke cool down.

    Sample Day 2

    0:36:00
    50.4TSS
    FARTLEK SS2

    The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes at Easy Intensity (L2) 2.5 minutes of Running Drills 2.5 minutes of strides --------------- Main Set: 3 minutes at Threshold Intensity (L4) 2 minutes at Interval Intensity (L5) 3.5 minutes at Marathon Intensity (L3) 2 minutes at Easy Intensity (L2) x2 --------------- Cool Down: 5 minutes of gentle jogging Stretching and walking (L1)

    Sample Day 3

    1:00:00
    1400m
    61.4TSS
    SWIM - CSS

    The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 100m F/C 100m Mixed Stroke alternating Backstroke and Breaststroke 4x50m (15seconds recovery) 25m fast, 25m easy. --------------- Main Set: 5x100m @CSS/100m (CSS/25m recovery) 400m @CSS/100m --------------- Cool Down: 100m Mixed Stroke Cool Down

    Sample Day 3

    1:00:00
    50TSS
    BIKE SKILLS

    Out on the road. Try to practice the following whilst riding easily around a small circuit on quiet roads reasonably close to home.
    This video will give you some good ideas of how and what to do https://www.youtube.com/watch?v=EW1_TIs_6Tw
    Single handed riding, different handlebar positions.
    Leaning and riding in a straight line really slowly!!!
    Slalom Ride - weaving.
    Riding and braking for a line in the road or the sign. Do this a long time before progressing to skidding on grass.
    General Cornering Practice. Watch the video below for some help on this. Remember you are trying to straighten corners as much as you safely can on the roads by going wide in - clip the apex and then wide out.
    https://www.youtube.com/watch?v=Zlr5M3UcXKQ

    You can also use this session to practice transitions skills such as taking shoes on and off whilst riding. But always remember to keep your head up and look where you are going.

    Sample Day 4

    0:30:30
    35.4TSS
    Run Hill Reps

    The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: 5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top. 2.5 minutes of Running Drills 2.5 minutes of Strides --------------- Main Set: 2 x 1.5 minutes hill reps at Threshold Intensity (L4) 1 x 3 minutes at Max Effort (L7) With recovery as jogging back down the hill and 30 seconds of extra recovery at the bottom of the hill. --------------- Cool Down: 10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)

    Sample Day 5

    1:00:00
    1200m
    70TSS
    SPEED SET

    The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store. "Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything! Without further ado, let the fun begin! --------------- Warm Up: 200m Mixed stroke, 10 seconds recovery 2x50m as bubble, bubble breathe 2x50m, fast for 25m, easy for 25m, 10 seconds recovery --------------- Main Set: 100m at CSS/100m +3 seconds, CSS/25m Recovery 100m at CSS/100m, CSS/25m Recovery 100m at CSS/100m - 3 seconds, CSS/25m Recovery 100m Best Effort 100m at CSS/100m - 3 seconds, CSS/25m Recovery 100m at CSS/100m, CSS/25m Recovery 100m at CSS/100m +3 seconds, CSS/25m Recovery --------- Cool Down: 100m Mixed stroke recovery

    Sample Day 6

    0:40:00
    46.5TSS
    BIKE INTERVAL

    The purpose of this session is to develop muscular power and the ability to tolerate lactate over time. Your pace is set according to your heart rate, power or rate of perceived exertion as shown by the following ranges: --------------- Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE; Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE; Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE; Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE; Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE; Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE; Level 7 (L7) – Neuromuscular Power, Max Effort; --------------- Warm Up: 5 Mins easy spinning at L1-2 --- 2 minutes at L2 2 minutes at L3 2 Minutes at L4 2 minutes at L5 2 Minutes at L1 --------------- Main Set: Cadence should be between 80 - 100rpm. --- 5 mins at L4, 5x(1 mins at L6, 1 mins at L1), 5 mins at L4, --------------- Cool Down: 5 min easy spinning at Level 1. A 5 minute run unless anything else is specified. Then stretching, compression and ice treatment as well.

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