Sprint or Olympic Distance Plan 12 weeks
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Still have questions about this plan?Plan Description
Written by Peter Naegeli from Switzerland; Successfull athlete with four consecutive Xterra European Tour wins in his Agegroup, multiple ITU Crosstriathlon World and European Champion with a Master in Physical Education, Level 2 Training Peaks Coach and Certified Ironman Coach and many years of experience as swimming and triathlon coach. .This 12 week plan should help you finish in a successful and rewarding way a great Sprint or OD traithlon, if you fitness level is already at a certain level when starting. busy weeks may consist of 10 hours of training, every 4th week is easier as active recovery. this may work for Xterra / Crosstriathlon athletes as well, just replace a few Bike sets by technical work on the MTB and do some of the aerobic runs on Trails
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:23 hrs | 1:10 hrs |
|
|
2:14 hrs | 1:00 hrs |
|
|
2:35 hrs | 2:00 hrs |
|
|
2:42 hrs | 3:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:23 hrs | 1:10 hrs | |
|
|
2:14 hrs | 1:00 hrs | |
|
|
2:35 hrs | 2:00 hrs | |
|
|
2:42 hrs | 3:30 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
Sample Day 1
400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 free, with long & relaxed stroke, breathing every 3rd and 5th stroke by 25
8 x 25 – build speed from easy to moderate, perfect stroke
MAINSET
4 x 125
1 - 50 free/25 hard/50 free - :15 rest
2 - 50 free/25 hard/50 free - :15 rest
3 - 50 free/25 hard/50 free - :15 rest
4 - 50 free/25 hard/50 free - :15 rest
1:00 rest
2 x 100 hard swim 1 free/2 IM - :15 rest
1:00 rest
2 x 100 hard swim 1 back/2 some drill) - :15 rest
200 pull with buoy, paddles, or breathing every 3rd/5th/7th stroke by 25
COOLDOWN
200 2left/ full strokes/2 right
Sample Day 2
just ride, aerobic pace zone 2-3
Sample Day 3
conversational pace. easy
Sample Day 3
"WARM UP"
"300 Free, breathe every 3 strokes"
"6x75’s Free moderate Rest = :15 btw 75’s"
"25+50+75+100"
"100+75+50+25"
"All Free "Rest = :15 between swims"
"8x75’s Free"
"Rest 10-15 seconds between 75’s"
"5x100’s Free race pace
"COOL DOWN"
"150 Free, breathe only on your weaker side on odd lengths"
2500
Sample Day 4
easy aerobic
Sample Day 6
2 hour bike + 15 min run