Beginner Sprint Triathlon--12 weeks

Author

Karen Buxton

All plans by this Coach

Length

12 Weeks

Typical Week

1 Day Off, 2 Swim, 3 Run, 2 Bike, 2 Strength

Longest Workout

0:30 hrs swim
1:15 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner hr based

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:15
Training Load By Week
Average Weekly Training Hours: 05:15
Average Weekly Breakdown

Karen Buxton

Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com

Back to Plan Details

Sample Day 1

0:30:00
Drills, 6x50

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Sample Day 1

0:30:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 2

0:30:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Sample Day 2

0:15:00
core exercises

WU:
MS:
CD:

Sample Day 3

0:20:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Sample Day 4

0:30:00
200s variable pace

WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod. (10”)
#6—50 fast, 50 easy, 100 mod.
CD: 150 easy swim.
Total: 1600

Sample Day 5

0:45:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.

Beginner Sprint Triathlon--12 weeks

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