Sprint Triathlon Beginner Plan
Carrie Rucker, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 8 week plan is designed for the beginner athlete training for a sprint distance triathlon. No previous race experience is required, but it is recommended that you have been exercising consistently for the last two months, and can complete the following distances:
Swim: 600 yds (breaks allowed)
Bike: 30 minutes
Run or Run-Walk: 30 minutes
This plan will include a benchmark cycling test and several race simulation bricks to help you practice transitions and prepare for race day.
A typical week will include two swims (longest peaks at 1200 yds or m), two bikes (longest peaks at 1.25 hours), two runs (longest peaks at 40 min), two core training sessions, and three foam rolling and stretching sessions, and two rest days per week.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email me at email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:51 hrs||0:20 hrs|
|0:40 hrs||0:24 hrs|
|0:34 hrs||0:20 hrs|
|1:32 hrs||1:15 hrs|
|1:00 hrs||0:40 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||0:51 hrs||0:20 hrs|
||0:40 hrs||0:24 hrs|
||0:34 hrs||0:20 hrs|
||1:32 hrs||1:15 hrs|
||1:00 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices: