Sprint Triatlon

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 07:24
Sample Day 1
0:30:00
20TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 1
0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 2
0:45:00
1500m
Drills/Skills

200m Warm-Up
3x (4x 50m (25m Drill, 25m swim) P= 15" SP= 100 swim
6x 50m (25m acceleration, 25m swim) P= 15"
100m Cool-Down

Sample Day 2
0:45:00
31.5TSS
Trainer Sprints 1

Sample Day 3
0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 3
0:45:00
30TSS
Run Skills/Drills

After a 15' WU do 15' of drills/skills. Run easily for another 15'

Sample Day 5
1:00:00
40TSS
Extensive Endurance

Bike primarely in the 1 and 2 zones on a rolling course with small grades up to 4%. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.

Hans Lammers
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TRIathlon Coaching And Training Service

I offer the following services:
Package 1: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,99/ month)

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