KAPOW! Sprint Triathlon Plan - Beginner Triathlete - Maximum 6 hours per week for 12 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:07

The G U E R I L L A plan for a committed rookie that wants to break into Triathlon. The 12 week plan will gently build from low intensity introduction workouts to more structured sessions. Three distinct phases: BASE - BUILD - PERFORMANCE. All workouts have the race in week 12 as the focus. The plan is geared on athletes with a low starting level of fitness but with importantly the desire to improve and work in a clear & targeted way. A power meter is not needed nor a Heart Rate Monitor. But workouts can be exported to Garmin devices. Intensity levels are measured by "rate of perceived of exertion". Athletes will be race ready by week 12. Recovery and strength work are a key element here to counteract Triathletes tendency to lose focus in "softer" session. We endorse Yoga as a way of building core strength - balance - posture and breathing. The plan will get you to the start line knowing that you are physically and mentally prepared to race - KAPOW!

Sample Day 1
0:25:00
1000m
SWIM: WEEK 1 BASE PHASE - SPRINT DISTANCE - BEGINNER LEVEL

Objective: Form an understanding of good technique & base building

Sample Day 3
0:35:00
30.8TSS
RUN: WEEK 1 BASE PHASE - SPRINT DISTANCE TRIATHLON

Objective: Base building & Consistent Pacing

Sample Day 5
0:35:00
1200m
SWIM WEEK 1 BASE PHASE - SPRINT DISTANCE TRIATHLON - BEGINNER

Objective: Building better technique. Set a pace benchmark.

Sample Day 6
0:20:00
15TSS
YOGA: WEEK 1 BASE PHASE - SPRINT DISTANCE TRIATHLON

Objective: YOGA. Working on flexibility - strength - breathing - posture. Perfect for triathletes.

Sample Day 7
1:00:00
12.43mi
66.7TSS
BIKE: WEEK 1 BASE PHASE - SPRINT DISTANCE - BEGINNER LEVEL

Objective: Smooth cadence and strength. Becoming accustomed to cycling at pace.

Sample Day 8
0:40:00
1300m
SWIM: WEEK 2 BASE PHASE - SPRINT DISTANCE - BEGINNER LEVEL

Objective: Building the aerobic base whilst developing a growing understanding of good technique.

Sample Day 10
1:30:00
90TSS
BIKE: WEEK 2 BASE PHASE - SPRINT DISTANCE - BEGINNER LEVEL

Objective: Uphill effort. Leaving your comfort to push pace on climbs.