Sprint Triathlon Plan Beginner Level 1 with Strength


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

All plans by this Coach


8 Weeks

Typical Week

3 Other, 2 Swim, 5 Strength, 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

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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 strength 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: 06:15
Training Load By Week
Average Weekly Training Hours: 06:15
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

10 Min Core

30 seconds flutter kick - lower back must always be on the ground! 30 seconds sit ups - full sit ups all the way up and down 1 minute of bicycles 30 seconds flutter kicks 30 seconds oblique crunches right - elbow off ground, lifting shoulder off ground 30 seconds oblique crunches on left - elbow off ground, lifting shoulder off ground 30 seconds full body crunches 30 seconds push-ups - wide to begin, 1 minute plank - facing floor, put weight on elbows and toes only, keep body straight 30 seconds v-ups 30 Kick ups - hands under bum, kick legs out straight and in slowly 1 minutes bicycles 30 seconds full body crunch 30 seconds Oblique crunch right side 30 seconds Oblique crunch Left side 30 seconds v-ups 30 seconds fast bicycles

Sample Day 3

25 min Base Building Walk/Run Interval

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

Sample Day 3

Backside Strength 3

Plank / shoulder protract/retract. 1 min x3
Globet squats. 3 sets of 12.
Standing reverse fly. 3 sets of 12 (5 pounds)
Leg Press. 3 sets of 12.
Cross arm cable pull. 3 sets of 12 (light weight)
Dead lift. 3 sets of 12.
Standing single arm row. 3 sets of 12 (light weight)
Standing double arm row. 3 sets of 12 (light weight)
Cable/band hamstring kick back. 3 sets of 12.

Medium weight with correct mechanics.

Sample Day 4

30 min Base Building Bike

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

Sample Day 4

Core and Stability

- Front Plank - hold for 30-60sec (builds core, hip, shoulder stregth/stability)
- Side Plank w/ Arm raise - lie on side on the floor w/ elbow resting directly under shoulder. Raise torso off ground so your body is in a straight line from ankles to head. Raise top arm straight up from shoulder, palm up toward ceiling, hold then lower to side again - 10reps both sides
- Bicycle Kicks x20 each leg
- Ab crunch w/ medicine ball - lie on back over a stability ball -hold medicine ball in your hands - crunch - x15
- Back extension on stability ball - x15
- Opposite Arm/Opposite Leg on stability ball - x15 each side


Sprint Triathlon Plan Beginner Level 1 with Strength

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