Sprint Triathlon 12 Week Beginner by RPE, with Strength and Structured Workouts

Author

Lana Burl

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

0:45 hrs swim
1:30 hrs bike
0:48 hrs run

Plan Specs

triathlon sprint beginner tss based strength

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Summary

Thank you for selecting this Sprint Triathlon training plan, proudly presented by LB Endurance.

The plan is intended for beginners that have not yet completed a triathlon, have been part of only a relay team, or have taken a very long break since their last race! The plan will prepare the athlete for an event up to 1000 yards swim, 16 miles bike and 4 miles run.

To start this plan, you should already be capable of swimming, bike and at least twice per week, and able to finish a run (can include walking) of at least thirty minutes in duration. You should also be able to swim 1000 yards (or 25 minutes, with breaks) comfortably and bike for at least thirty minutes.

Each training week includes two or three swim workouts, bike workouts, and run workouts, plus one or two strength training sessions. You will also find one or two planned recovery days each week. Strength training and rest are important to maintain the body, mind and soul while preparing for a triathlon.

Swim workouts are given as time and/or distance targets. Bikes and runs are time based and utilize RPE (rate of perceived exertion) for training zones.

All bikes and runs are provided as Structured Workouts that may be automatically downloaded to your training app or device, allowing easy use with virtual platforms like Zwift.

Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines, but you can substitute similar exercises that you are familiar with.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, transitions, gear, race planning and hydration.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact us at admin@lbendurance.com or www.lbendurance.com. We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:01
Training Load By Week
Average Weekly Training Hours: 05:01
Average Weekly Breakdown

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

Back to Plan Details

Sample Day 1

0:30:00
1006m
Swim 1100 Pyramid Swim

Swim 1100

Warm Up 250:
3 x 50 loosen
50 kick
50 technique

Main Set 650/900
4 x 50 as 25 technique + 25 high aerobic (0:30)

Pyramid with 0:30 rest between: 50 - 100 - 150 - 100 - 50.  Aerobic effort (not hard/not easy).

Cool down 200/1100
2x through:
50 kick
50 Perfect stroke

*Kick sets - can be done holding a kickboard https://youtu.be/hyV_kyKzSzU
or streamline on your front (SLOF)
https://youtu.be/2t2-A7i3lUs
or streamline on your back (SLOB)
https://youtu.be/GRvIDBC6apc

Sample Day 2

0:30:00
27.8TSS

Bike 30 minutes

Warm Up easy for 10 minutes

3 x (3 minutes moderate effort RPE7 + 2 minutes easy spinning RPE 4 recovery)

5 minutes easy spin to cool down

Sample Day 3

0:30:00
31TSS

Run 30 minutes

Warm Up 10 minutes - walk into easy jog

Run 3 x (4 minutes moderate RPE7 + 2 minutes easy jog recovery)

cool down 2 minutes more

Sample Day 5

0:30:00
1097m
32TSS
Swim 1200 Technique by 50

Swim 1200

Warm Up 350
3 x 50 loosen - choice (:15)
25 kick with board / 50 fingertip drag / 25 kick with board /
2 x 50 swim - focus on posture (:15)

Main Set 700 (rest :20-:30 between all 50s)
2 x 50 catch up drill
2 x 50 swim - best technique
50 kick with board
50 catch up drill
2 x 50 best technique - focus on breathing
2 x 50 build each from technique to hi aerobic
50 FAST! (Go HARD!!)
50 perfect stroke
50 FAST! (Go HARD!!)
50 perfect stroke


Cool Down 150
2 x 75 reduce the number of strokes on each 25. repeat.

Sample Day 5

0:20:00
14.1TSS
Strength Core & Lateral Stability

Strength

Warm Up
5 cycles of Cat-Cow https://youtu.be/TMhiDmwKmQM
10 x Bird Dogs, each side https://youtu.be/mSwtx4TNq08
10 x Dying Bugs, each side https://youtu.be/rbemelnkHag

2 sets of:

10 steps each side, banded lateral walks https://youtu.be/ESmDtnFmK0o (if band available) - otherwise, do carioca (slowly) https://youtu.be/E6SKcfQBZlc

Main Set

3 sets of:
10 lateral lunges, each side
10 glute bridges (hold 5 sec each) - if you have a small squishy ball, squeeze it between your knees
10 side lying hip abduction, each leg (raise top leg)

3 sets of
10 each Hip Adduction, lying https://youtu.be/O4Dk5UwNLNE or machine
10 Single Leg Glute Bridges, each side - if you have a small squishy ball, squeeze it between your knees
30 sec side plank, each side https://youtu.be/H9_wC-Xv2P4

Sample Day 6

0:30:00
27.8TSS

Bike 30 minutes

Warm Up easy for 10 minutes

3 x (3 minutes moderate effort RPE7 + 2 minutes easy spinning RPE 4 recovery)

5 minutes easy spin to cool down

Sample Day 7

0:30:00
31TSS

Run 30 minutes

Warm Up 10 minutes - walk into easy jog

Run 3 x (4 minutes moderate RPE7 + 2 minutes easy jog recovery)

cool down 2 minutes more

Sprint Triathlon 12 Week Beginner by RPE, with Strength and Structured Workouts

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