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Sprint Triathlon Plan Intermediate with Strength and YOGA


Coach BK

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8 Weeks

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Plan Description

This plan is designed for the intermediate athlete. With a decent base developed. The work outs are to be roughly one hour during the week and manageable during the weekend with the longest workout being 1:30.

The strength and yoga included as well.

For a free athlete health assessment done with Coach BK, go to Online form to complete and phone chat to talk about goals, dreams, strengths, weaknesses, recommendations and resources to help you rock out your goals.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:01 hrs 1:00 hrs
1:37 hrs 1:00 hrs
1:06 hrs 0:45 hrs
0:03 hrs 0:30 hrs
2:15 hrs 1:20 hrs
1:18 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:01 hrs 1:00 hrs
1:37 hrs 1:00 hrs
1:06 hrs 0:45 hrs
0:03 hrs 0:30 hrs
2:15 hrs 1:20 hrs
1:18 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach BK

Wolfpack Triathlon Coaching

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.

Sample Day 1


Sample Day 2

1300 Paddles/Fins

200 swim.
100 kick.
3 x 100 done as 25 kick, 25 R arm, 25 L arm, 25 swim.
6 x 100 (20”) alternating 100 paddles and 100 fins.
CD: 100 easy swim.
Total: 1300

Sample Day 2

Shoulders Stretching 15min

Sample Day 2

10 Min Core

30 seconds flutter kick - lower back must always be on the ground! 30 seconds sit ups - full sit ups all the way up and down 1 minute of bicycles 30 seconds flutter kicks 30 seconds oblique crunches right - elbow off ground, lifting shoulder off ground 30 seconds oblique crunches on left - elbow off ground, lifting shoulder off ground 30 seconds full body crunches 30 seconds push-ups - wide to begin, 1 minute plank - facing floor, put weight on elbows and toes only, keep body straight 30 seconds v-ups 30 Kick ups - hands under bum, kick legs out straight and in slowly 1 minutes bicycles 30 seconds full body crunch 30 seconds Oblique crunch right side 30 seconds Oblique crunch Left side 30 seconds v-ups 30 seconds fast bicycles

Sample Day 3

0:30 Easy Bike

Bike at an easy effort for 30 minutes.

Sample Day 3

Home Backside Strength #1. Hip balance.
Sets of 12 to 15, in the below 3 exercise chunks.
***Reverse fly 5# only
Bosu ball balance
Side crunches
(start at 15# work towards 25#)
Band. Shoulder. Outward rotation.
Band. Shoulder. Tricep extension.
(Swim stroke finish)
Bosu ball crunches
Glut. Band. Activation.
Single arm rows
(start at 5 or 10# working towards 25#)
Kettle bell step forward lunge. Over head raise.
(start at 5# work to 15#)
(be hind of form and shoulder)
(30 seconds work to :60)
Goblet squat
(start at 10# work towards 40#)
Single leg dead lift
(start at 5#, get form down, work towards 25#)
Trans an sit ups

EQUIPMENT: bosu ball, 5-15 or 25 pound kettle bells or dumbells. Resistant bands.


Sample Day 3

Hamstring 30 min

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