12 Week Sprint Distance Tri Plan - Entry Level

Author

Leyla Porteous

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

0:45 hrs swim
1:10 hrs bike
1:00 hrs run

Plan Specs

triathlon sprint beginner

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Summary

12 week Sprint Distance Triathlon Plan - Entry Level
2 sessions of swim/bike/run and strength per week

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:59
Training Load By Week
Average Weekly Training Hours: 04:59
Average Weekly Breakdown

Leyla Porteous

Flow MultiSport Coaching

A passion for triathlon and health and fitness, combined with a love for bringing out the best in people...

Back to Plan Details

Sample Day 1

0:30:00
Swim

Building Swim Fitness
500 yards
(working on building up to swim 200 yards continuous)
WU:
100 yards nice and easy, stopping as needed

Pre Set: (with fins on)
4 x 25 yards as: odds kicking on back with fins and hands behind your head, evens as freestyle, focusing on a good streamline push off from the wall.
30 seconds rest after each 25

MS:
4 x 50 yards 
Odds easy, evens a little stronger

Cool Down: 100 yards very easy

Sample Day 1

0:30:00
Tri Strong #1

Working on balance, mobility and strength for triathlon training.

Load should be based on feel:
Light: EASY
MOD: should feel you could do 3-5 more reps
MOD-HEAVY- should feel you could do 1-2 more reps


Lateral Lunge to knee up
https://youtu.be/EeI-DwyljAw
2 sets of 10 reps per side

Anterior Lunge 
https://youtu.be/5Qxa_9ZHTHU
2 sets of 10 reps per side

Back Lunge #1
https://youtu.be/B4AS-3ukb4U
2 sets of 10 reps per side

Front Lunge w/rotation
https://youtu.be/IXEFz6a4Cvc
1 set
10 reps per side

Back lunge with rotation
https://youtu.be/_sPaTjn15_w
1 set
10 reps per side

Double arm DB Lunge to stability
https://youtu.be/HAiYnBdTlZY
Moderate Load
2 sets
15 reps each side


Single Leg Single Arm to Overhead Press
https://youtu.be/j7gwusn4YfM
Moderate Load
2 sets
15 reps


Stability Ball Chest Press
https://youtu.be/tnHfBckHucg
Moderate Load
2 sets
15 reps

Low Plank Hold
https://youtu.be/99_QAZpsQWA
1 set
45 seconds

Side Plank Hold
https://youtu.be/bw2k3z3i7Xo
1 set each side
40 seconds

Sample Day 2

0:30:00
Bike

WU: 10 mins very easy light riding

15 mins riding at a steady effort doing the following:
5 times:
1 min choice of leg cadence (rpms)
2 mins faster cadence (but don't make it too hard on your legs, HR will go up)

CD: 5 mins easy riding to bring the HR down.

Sample Day 3

0:20:00
Run

WU:
10 mins warm with a combination of easy running, walking and stretching as needed.

MS:
10 mins running at a moderate effort (think a 6/10), walking for 30 seconds every 3 mins to help keep the HR steady.

CD: walk it off

Sample Day 4

0:30:00
Swim

WU:
100 yards nice and easy, stopping as needed

Pre Set: (with fins on)
4 x 25 yards as: odds kicking on right side with evens kicking on left side. Alternative hand will be out in front, work on keeping your body taut and kicking from your hips (not your knees) - you will really feel your core working to keep you stable) Keep a nice line from your outstretched hand to your toes.
30 seconds rest after each 25

MS:
4 x 50 yards 
Odds easy, evens a little stronger

Cool Down: 100 yards very easy

Sample Day 4

0:30:00
Tri Strong #1

Working on balance, mobility and strength for triathlon training.

Load should be based on feel:
Light: EASY
MOD: should feel you could do 3-5 more reps
MOD-HEAVY- should feel you could do 1-2 more reps


Lateral Lunge to knee up
https://youtu.be/EeI-DwyljAw
2 sets of 10 reps per side

Anterior Lunge 
https://youtu.be/5Qxa_9ZHTHU
2 sets of 10 reps per side

Back Lunge #1
https://youtu.be/B4AS-3ukb4U
2 sets of 10 reps per side

Front Lunge w/rotation
https://youtu.be/IXEFz6a4Cvc
1 set
10 reps per side

Back lunge with rotation
https://youtu.be/_sPaTjn15_w
1 set
10 reps per side

Double arm DB Lunge to stability
https://youtu.be/HAiYnBdTlZY
Moderate Load
2 sets
15 reps each side


Single Leg Single Arm to Overhead Press
https://youtu.be/j7gwusn4YfM
Moderate Load
2 sets
15 reps


Stability Ball Chest Press
https://youtu.be/tnHfBckHucg
Moderate Load
2 sets
15 reps

Low Plank Hold
https://youtu.be/99_QAZpsQWA
1 set
45 seconds

Side Plank Hold
https://youtu.be/bw2k3z3i7Xo
1 set each side
40 seconds

Sample Day 5

0:40:00
Bike

Building cycling Fitness


WU: 10 mins very easy light riding

Pre Set:
2 times:
50 seconds riding easy/10 seconds riding very strong with highest leg speed possible
1 min easy riding between

2 mins easy riding

Main Set:
20 mins riding at a steady effort doing the following:
5 times:
1 min choice of leg cadence (rpms)
2 mins faster cadence (but don't make it too hard on your legs, HR will go up)

CD: 5 mins easy riding to bring the HR down.

12 Week Sprint Distance Tri Plan - Entry Level

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