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8 Weeks to Sprint-Distance Success for Beginner to Intermediate

Author

Chris Panayiotou - Former Pro Athlete - 100's of successful athletes coached

All plans by this Coach
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Length

8 Weeks

Plan Specs

triathlon sprint beginner intermediate tss based

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Plan Description

This programme will take you through to your Sprint Triathlon Race Day in 8 weeks time. We're using RPE or Rate of Perceived Exertion to perform your sessions so no need for a heart rate monitor or power meter on your bike. If you have this, fantastic but using RPE you're going to learn how below and above race-pace effort will feel so come race-day, you'll nail it!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:31 hrs 0:40 hrs
2:24 hrs 1:20 hrs
1:44 hrs 0:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:31 hrs 0:40 hrs
2:24 hrs 1:20 hrs
1:44 hrs 0:50 hrs
—— ——

Training Load By Week


Chris Panayiotou

Endurance Strength Coach (Cycling/Triathlon/Strength)

Former professional triathlete turned cyclist, turned triathlete again; this time for fun.

Happy to coach athletes of all levels, everyone can improve with a structured training plan.

Training and competing aside, I have a degree in Sports Rehabilitation, coach a multitude of athletes (from beginner to pro) in Strength and Conditioning, Cycling and Triathlon.

Sample Day 1

0:55:00
57.1TSS
Bike Intervals - 6 Minutes

Warm Up: 4 x 2m 30s ramp up (see comments) > 2 mins Easy
Main Set: 4 x 6m @ 7.5-8/10 RPE / 4m Easy
Warm Down: 3 Mins Easy

Sample Day 2

0:37:30
1600m
32TSS
Swim Session - Shorter Repping

Warm Up: 200m swim, 200m Pull, 100m Build

Main Set: 10-12 x 50m (see below for structure)
> post main set = 100m easy backstroke

Second Set: 1 x 200m Pull and Paddles - 7/10 pace - keep core strong

Warm Down: 200m including some backstroke

Sample Day 2

0:22:30
22.9TSS
Run with Fatigue (Tempo)

Warm Up: 5 mins finding feet
Main Set: 2 x 5 Mins @ 8 RPE / 2m Easy
Warm Down: 2m 30s

Sample Day 3

0:40:00
43.3TSS
Bike Intervals - 5 Minutes

Warm Up: 4 x 2.5 Mins Ramp Up (See comments) > 2 Mins Easy
Main Set: 3 x 5 Mins @ 8/10 RPE / 90-100% FTP > 3.5 Mins Easy
Warm Down: 2.5 Mins Easy

Sample Day 4

0:25:00
20.8TSS
Easy Run - 20-25 Mins

Warm Up: 5 Mins Easy finding feet
Main Set: 7.5-12.5 Mins Steady/Easy @ 5/10 RPE
Warm Down: 7.5 Mins Easy

Sample Day 5

0:40:00
1800m
28.1TSS
Swim Session - Longer Repping

Warm Up: 200m swim, 200m Pull, 100m Build

Main Set: 3-4 x 200m (see below for structure)
> post main set = 100m easy backstroke

Second Set: 8 x 25m alternate 25m HARD / 25m Easy - 15s rest after each 25m

Warm Down: 200m including some backstroke

Sample Day 6

1:00:00
42.7TSS
Endurance Ride - Solo or Group

Warm Up: 10 Mins Easy
Main Set: 2 x [20 Mins @ 6-7/10 RPE / 65-75% FTP > 5 Mins Easy]
Warm Down: 5m Easy

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