Sprint Triathlon Plan for the Beginner Level 1 with YOGA


Coach BK 500RYT, NASM PT, Ironman U Certified www.WolfpackTriClub.com

All plans by this Coach


8 Weeks

Typical Week

3 Other, 2 Swim, 6 X-Train, 1 Run, 2 Bike

Longest Workout

914 m swim
1:20 hrs bike
0:40 hrs run

Plan Specs

triathlon sprint beginner multi day hr based strength

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This plan is designed for the beginner. The work outs are to be roughly one hour during the week and manageable during the weekend with the longest workout being 1:30.

The yoga included is for the beginner as well.

For a free athlete health assessment done with Coach BK, go to www.bonniekissinger.com/aha. Online form to complete and phone chat to talk about goals, dreams, strengths, weaknesses, recommendations and resources to help you rock out your goals.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:22
Training Load By Week
Average Weekly Training Hours: 06:22
Average Weekly Breakdown

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Back to Plan Details

Sample Day 1


Sample Day 2

400 yd Base Building Swim

16X25, RI:30
Pace these evenly and start slow.
Zone 1.

Sample Day 2

Shoulders Stretching 15min


Sample Day 3

25 min Base Building Walk/Run Interval

5X(2 min walk/ 3 min run)
Flat Terrain
Zone 1

Sample Day 3

Hamstring 30 min


Sample Day 4

30 min Base Building Bike

Bike 30 min Flat Terrain
Zone 1 at 80-90 RPM

Sample Day 4

Calf and Soleus 15 min

Yoga session, can be used therapeutically. Focus on stretching calf and soleus.  https://youtu.be/zwlszmfUSOk

Sprint Triathlon Plan for the Beginner Level 1 with YOGA

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