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Beginner Triathlon Program

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Beginner Triathlon Program


Ted Ramos

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12 Weeks

Plan Description

This 12 week plan is for the beginner to intermediate athlete planning to do a Sprint triathlon. A triathlete needs a plan that will prepare them for the conditions of the race.

This is the same plan I have used to train my beginner triathlon group training program to successfully complete the Chicago Triathlon race in 2018. This group consisted of many athletes who were first time racers, and beginner and intermediate level triathletes.

The plan starts out with a focus on building a base of fitness through better fundamentals and technique, and progresses to more specific race intensities as the event draws closer.

This plan utilizes zones and perceived exertion to quantify intensity levels for each workout.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:16:00 01:00:00
Bike x2
01:38:00 01:50:00
Swim x2
01:58:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
01:16:00 01:00:00
01:38:00 01:50:00
01:58:00 01:00:00
Day Off
—— ——

Training Load By Week

Ted Ramos

Ted Ramos

What the athlete can expect from me is that they are getting an experienced coach with many years experience leading people to their goals.

Each athlete seeks out different qualities in a coach, but my athletes typically seek out structure, accountability, teaching, analysis of data, strategy and emotional support to varying degrees.  

  • 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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